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Exercise after Back Surgery with Pilates
Exercise after back surgery needs to be tailored to your specific needs. Depending on what kind of surgery you had your doctor should have given you contraindications of exercises that you should not be doing. Some of these exercises may include twisting, side bending, and over extension or flexion of the spine. If your doctor informed you not to do any heavy lifting exercise after back surgery then you should avoid any bent over positions with your back flexed or curved. A safer alternative when picking up heavy objects is to use your legs, bending your knees with a neutral or flat back so you do not put pressure in the discs and vertebra of the lower back.
Neutral back position is the safest exercise position for someone with a bad back . Pilates exercises are well known to help realign the spine and increase the strength in the muscles that support the back. Finding neutral back or neutral spine position is easiest when you are lying on the floor. LYING DOWN: Lying on the floor with your knees bent is probably the most comfortable way to do exercise after back surgery. To find neutral spine, first the tailbone needs to be resting on the floor so the muscles in the buttocks are relaxed. Second, move up to the middle ribcage area and pull the ribs down into the mat without flattening the lower back. Third, lengthen the back of the neck by pulling your chin down and feeling a little space between the mat and the back of your neck. To review; tailbone anchored, lower back has natural curve, ribs pulled into floor, and length in the back of the neck with the chin pulled down. You should feel the abdominal muscles engaged just under the ribcage to keep this exercise position. Now you can begin to exercise the back by lifting the knees and holding them up in the air at a 90-degree angle with the spine still in neutral called a tabletop position. Alternate tapping your toes on the floor and pulling your knees to your chest. Lifting your hips into a bridge is another effective way to exercise after back surgery to strengthen the back muscles. Find more great Pilates exercises to strengthen your back with the new Pilates DVD for Healthy Back and Joints by clicking here.
SITTING: When you are sitting up in a chair the best way to find neutral spine is to press your bottom up against the back of the chair and then lift your chest drawing your abdominal muscles up under the ribcage, pull your chin back aligning your ears over your shoulders. This position will help to release any stress or tension in the shoulders and lower back. Sitting with neutral spine is also a good way to do exercise after back surgery with the back still somewhat supported.
STANDING AND WALKING: This may be the hardest way to exercise after back surgery because you will need to have the strength in your muscles to support an upright posture without help from a floor or chair. When you are standing or walking you can first line the body up against a wall to find neutral spine. Make sure your bottom and shoulder blades are touching the wall. Draw your abdominal muscles up and under the ribcage lifting the chest and then pulling the chin back to align your ears over your shoulders. Walk away from the wall and try to keep this same posture as you are walking or standing and doing exercises.
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