Whether you have undergone a discectomy, laminectomy, or spinal fusion, safe physical activity is important to strengthen your back and regain mobility. One of the most effective ways to ensure a smooth recovery is through post-surgery physiotherapy, which helps improve flexibility, reduce pain, and prevent complications. But what exercises are safe after back surgery? In this blog post, the leading physio in Gurgaon provides insight into simple and safe post-surgery physiotherapy exercises for the back to get you moving again, step by step.

Phase 1: Early Recovery (0 to 6 weeks post-surgery)

This stage focuses on gentle movements and walking to avoid stiffness.

●     Walking

Start with short walks inside your home and gradually increase the duration and distance. Walking helps boost circulation and keeps your muscles active without stressing your spine.

●     Ankle Pumps

Lie on your back and slowly move your feet up and down. This prevents blood clots and improves lower limb circulation.

●     Deep Breathing Exercises

Breathe in deeply through your nose and exhale slowly through your mouth. It improves oxygen flow and supports healing.

Phase 2: Intermediate Recovery (6 to 12 weeks)

Once approved by your doctor, you can include mild strengthening and flexibility exercises.

●     Pelvic Tilts

Lie on your back with knees bent. Slowly engage your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds and relax. Repeat 10 times.

●     Knee-to-Chest Stretch

Lie down and gently pull one knee towards your chest. Stretch for 15 to 30 secs, and then switch to the other side. This relieves tension in the lower back.

●     Heel Slides

While lying down, slowly slide one heel towards your hips and then extend it back. This improves hip and spine flexibility.

Phase 3: Strength Building (3 months and beyond)

With your doctor’s go-ahead, you can add low-impact strengthening exercises.

●     Bridges

Lie on your back with knees bent. Raise your hips slowly and hold for 5 seconds. This strengthens glutes and core muscles.

●     Bird Dog (Advanced)

On your hands and knees, extend one arm and the opposite leg. Hold and switch. This improves balance and strengthens your spine.

●     Resistance Band Rows

Perform gentle strengthening exercises for your back and shoulders using a resistance band. Start only under professional guidance.

Exercises to Avoid After Back Surgery

●     Heavy lifting

●     Twisting or bending at the waist

●     High-impact activities like running or jumping

●     Sit-ups or toe touches

Always listen to your body. If you feel pain, stop exercising immediately and consult a physiotherapist.

Conclusion:

Recovering from back surgery takes time. With the right post-operative physiotherapy exercises, you can regain strength, reduce pain, and return to your normal life safely. Be patient, stay active within safe limits, and follow your physiotherapist’s plan for a smoother recovery. Need professional support for your recovery? Book an appointment with the best physiotherapist near you for personalized recovery plans to help you heal faster and move better.