Exercises to Strengthen Your Spine Post-Surgery

Recovering from spine surgery is a gradual process, but with the right approach, you can rebuild strength and mobility. According to the best spine specialist in Kolkata, one of the most important components of recovery is performing gentle, targeted exercises that help strengthen the spine and its supporting muscles. These exercises not only promote healing but also reduce the risk of future injuries. Here are a few effective post-surgery exercises to strengthen your spine:

1. Pelvic Tilts

Pelvic tilts are a simple yet effective exercise to improve flexibility in your lower back. Lie on your back with your knees bent and feet flat on the floor. Gently press your lower back into the floor by tightening your abdominal muscles, then release. This small movement helps engage your core and stabilize the spine.

2. Bridges

Bridges help strengthen your lower back and gluteal muscles, both crucial for supporting the spine. Start by lying on your back with your knees bent. Slowly lift your hips toward the ceiling while keeping your shoulders on the floor. Hold for a few seconds, then lower back down. Repeat 8-10 times.

3. Wall Sits

Wall sits are great for engaging your legs and core, which play a critical role in supporting spinal health. Stand with your back against a wall, feet shoulder-width apart. Slowly slide down into a seated position, with your thighs parallel to the floor. Hold the position for 10-20 seconds and repeat.

4. Bird Dog

This exercise targets both your back and core muscles. Begin on your hands and knees. Extend your right arm forward and your left leg backward, keeping your spine straight. Hold for a few seconds, then return to the starting position. Repeat with the opposite arm and leg.

5. Plank

This core-strengthening exercise helps stabilize your spine. Start by holding a plank position on your elbows and toes, keeping your body in a straight line. Hold for 20-30 seconds and gradually increase as you get stronger.

6. Cat and Camel

This gentle stretch improves mobility and reduces stiffness. Get on your hands and knees. Arch your back upwards like a cat, then lower it slowly, lifting your head and tailbone like a camel. Repeat for 10-15 repetitions.

7. Leg Raise

This helps strengthen your lower back and core muscles. Lie on your back with one leg bent and the other extended. Slowly raise the straight leg to about 45 degrees, hold for a few seconds, then lower it down. Repeat 10 times for each leg.

8. Walking

Walking is a low-impact activity that helps improve circulation and prevent stiffness. Start with short walks and gradually increase the duration as you build strength, says the best spine doctor in Kolkata.

Always consult the best spine specialist doctor in Kolkata before starting any exercise routine post-surgery. With consistency, these exercises can enhance your recovery and help you regain a healthy, strong spine.