Exercise Management and Rehabilitation

Rehabilitation is perhaps as important as the surgery itself. Proper Pain Management and Rehabilitation exercises will make all the difference in the road to a normal healthy lifestyle post-surgery. At Navaladi Endo Spine Care, there is a system of exercises and therapeutic care, developed and fine tuned over decades, which brings enormous relief and progress in patients.

There are 13 healing exercises that are vital to full recovery from back surgery. Performing these exercises will pave the road to a normal future with a firm back. Of course any or all of these exercises need to be done only after consultation with the doctor.

Exercise 1: Wall Slides

Place your back flat against a wall and slowly slide down till your knee joint is at 90 degrees with the thigh parallel to the ground, like how you would be sitting on an invisible chair. Count to five and then slowly go back to the original position. Repeat five times.

Exercise 2: Back Leg Swing

Stand behind a chair and hold the top of the back firmly. Now without bending swing your leg back and up as far as possible. Key is to not bend the knee. Five repetitions with each leg for this one.

Exercise 3: Knee to Chest

Lay flat on the floor and raise your knee up to your chest Hold under the thigh for a count of five. Repeat with the other leg, for five times each leg.

Exercise 4: Lower Abdomen Exercise

Lay flat on the floor and bring up both the knees upto the chest and hold them with your hands. Now straighten the legs and bring them as far as possible near the floor, without making contact. Repeat.

Exercise 5: Knees to Chest Exercise

Lay flat on the floor and arch your legs. Now raise one leg straightened up as far as possible. Repeat with the other leg. Place your arms by the side and do not forget even breathing.

Exercise 6: Pelvic Lift

Lay flat on the floor with your legs arched. Place your posterior firmly on the floor and clench and draw them in. Hold for five seconds and release. Repeat for maximum effect.

Exercise 7: Hip Rolling

Lay flat on the floor with your legs in an arch. Hold your hands across the chest. Now without moving your upper body, roll your legs twisting at the waist to the right. Now repeat to the left side as well.

Exercise 8: Pelvic Lift

Lay flat on the floor with your legs arched. Keep your arms crossed across your chest. Now pressing down with your feet on the floor, lift you pelvis up off the ground as much as possible. Count to three and then return to initial position. Repeat for five times and always stay conscious about the breathing.

Exercise 9: Leg Raise

Lay flat on your stomach with your hands by the sides. Now raise a leg upwards as much as possible keeping the leg straight. Hold for three seconds and then lower. Repeat with the other leg for a total of five times each leg.

Exercise 10: Hip Extension

Lay on your stomach with your hands over your head. Now fold the leg at the knee 90 degrees and lift the leg up, ensuring that the thigh doesn’t go up in the air more than 6 inches. Be careful that the waist / hip doesn’t raise off the floor.

Exercise 11: Hip Extension

Crouch on your knees and hands and raise one leg off the ground. Now swing the leg from the chest to behind you straightening it as it goes back. Return to original position and repeat with the other leg.

Exercise 12: Hand-Knee Rocking

Crouch on the floor with you back arched, legs bent at the knee fce on the floor and the arms stretching forward. Now raise up till the knee joint is 90 degrees on the floor and pressing down with your arms look up as much as you can. Now swing forward and place your waist on the floor, with legs extended behind, and arch your back to the extent possible. Return to original position. Repeat five times.

Exercise 13: Press Up

Lay flat on your stomach and being your arms to your side with the palms near your chest. Now pushing the floor with your hands, raise your upper body up so that the back is arched. Please ensure that the waist / hips are touching the floor. Hold this position for 3 seconds and then resume the initial position. Repeat for five times.

These exercises will help maintain vertebral flexibility and will also strengthen the back muscles. Most of the early symptoms can be warded off with these exercises.