Skip to content

Welcome

You Might Also Like

Part 3 of 3: How to recover from back surgery - Exercises and therapies for improving mobility and preventing future back problems

Part 3 of 3: How to recover from back surgery - Exercises and therapies for improving mobility and preventing future back problems

Hey there, welcome to my blog! Today we're going to talk about exercises and therapies that can help you improve your mobility and prevent future back problems after back surgery. If you've had back surgery, you know how important it is to take care of your back and avoid any further complications. With that said, let's jump right into it!

First and foremost, it's important to understand that every individual's body is unique and reacts differently to surgery. That's why it's essential to consult with your surgeon or a licensed physical therapist before engaging in any physical activities. Depending on your specific situation, you may need to wait a few weeks or even a few months before beginning any exercise or therapy routine.

That being said, let's start with some exercises that can help improve your mobility after back surgery. Remember, these exercises are not a substitute for professional medical advice, and you should always check with your doctor or physical therapist before starting any new exercise routine.

  • Pelvic Tilt
The pelvic tilt is an exercise that can help improve your lower back mobility. It's easy to do, and you can perform it anywhere. To do this exercise, lie on your back with your knees bent and your feet flat on the ground. Tighten your stomach muscles, flatten your lower back against the floor, and hold for 5 seconds. Repeat this exercise for 10 to 15 times.
  • Hamstring Stretch
The hamstring stretch is an exercise that can help you improve your hamstring flexibility, which can reduce lower back pain. To do this exercise, lie on your back with your knees bent and your feet flat on the ground. Raise one leg and grasp the back of your thigh with both hands. Slowly straighten your leg and hold for 15-30 seconds. Repeat this exercise for 3-5 times on each leg.
  • Cat-Camel Stretch
The cat-camel stretch is an exercise that can help you improve your flexibility and mobility in your upper back. To do this exercise, get on your hands and knees with your wrists under your shoulders and your knees under your hips. Slowly arch your back upwards and hold for a few seconds before returning to the starting position. Then, arch your back downwards and hold for a few seconds before returning to the starting position. Repeat this exercise for 10 to 15 times.
  • Hip Flexor Stretch 
The hip flexor stretch is an exercise that can help improve your hip mobility and reduce lower back pain. To do this exercise, kneel on one knee with the other foot flat on the ground in front of you. Push your hips forward and hold for 15-30 seconds. Repeat this exercise for 3-5 times on each leg.

Now that we've gone through some exercises, let's take a look at some therapies that can help improve your mobility after back surgery.

1: Physical Therapy

Physical therapy is a common therapy used to help improve mobility and function after back surgery. A licensed physical therapist can develop a personalized exercise program for you, based on your specific needs and limitations. They can also help you learn proper body mechanics and ergonomics, which can help prevent future back problems.

2: Chiropractic Care

Chiropractic care is another therapy that can help improve mobility and function after back surgery. A chiropractor can perform spinal adjustments to help relieve pain and improve range of motion. They can also provide nutritional advice and ergonomic recommendations to help prevent future back problems.

3: Massage Therapy

Massage therapy is a therapy that can help improve circulation and reduce muscle tension, which can help improve mobility and reduce pain. A licensed massage therapist can provide a variety of massage techniques, such as deep tissue massage, trigger point therapy, and myofascial release, to help improve your back function.

4: Aqua Therapy

Aqua therapy, also known as hydrotherapy, is a therapy that involves exercising in a pool. The buoyancy of the water can help reduce pressure on the spine, making it easier to perform exercises that would otherwise be too difficult on land. Aqua therapy can help improve range of motion, reduce pain, and increase strength and endurance.

5: Acupuncture

Acupuncture is a therapy that involves inserting needles into specific points on the body. It can help relieve pain, reduce inflammation, and improve overall well-being. Acupuncture is a non-invasive therapy that can be a safe and effective alternative to medication or surgery.

6: Yoga

Yoga is a form of exercise that combines physical postures, breathing techniques, and meditation. It can help improve flexibility, strength, and balance, which can help prevent future back problems. Yoga can also help reduce stress, which can contribute to back pain.

In conclusion, improving mobility and preventing future back problems after back surgery requires a multi-faceted approach. It's important to consult with your surgeon or a licensed physical therapist before engaging in any physical activities or therapies. Depending on your specific situation, you may need to wait a few weeks or even a few months before beginning any exercise or therapy routine. Remember, consistency is key when it comes to improving your mobility and preventing future back problems. Incorporate these exercises and therapies into your daily routine and stick with them, and you'll be on your way to a healthier, happier back. Check out our store here.

Close-up of man enjoying in relaxing back massage . Man relaxing on massage table receiving massage.
woman swimming underwater in swimming pool with blue water

Your Cart Is Empty

Get started with one of our products

Join the 100,000+ customers who love Doctor Trigger 🤍

FREE Yoga Bag (Sling Bag for Trigger Point Rocker) with ANY Purchase!

Your cart is currently empty

You might like...