Back surgery is often done to relieve pain or fix a serious spine problem. But healing doesn’t stop after surgery. Physical therapy exercises play a big role in getting strong and moving normally again.
In this article, we will explain the best physical therapy exercises after back surgery. We will use simple words so everyone can understand and follow them easily. These exercises help reduce pain, improve strength, and prevent future problems.
Why Is Exercise Important After Back Surgery?
After surgery, your muscles may become weak. You may also feel stiff or scared to move. That is why physical therapy is important. It helps your body heal the right way.
Benefits of physical therapy after back surgery:
- Improves blood flow and healing
- Reduces stiffness and pain
- Builds muscle strength
- Increases flexibility
- Improves posture and movement
You should always follow your doctor’s advice before starting any exercise. Some exercises may not be safe if you are still healing or have other medical problems.
When Can You Start Physical Therapy?
Most people begin light movements a day or two after surgery while still in the hospital. Full physical therapy usually starts a few weeks later, depending on how the body heals.
Always check with your surgeon or therapist before beginning any new activity.
Best Physical Therapy Exercises After Back Surgery
Below are some simple and gentle exercises that are often part of recovery after back surgery. These are not hard and can be done slowly at home.
1. Walking
“Walking is one of the safest and most important exercises.”
- Start with short walks around the house
- Increase time little by little
- Helps with blood flow and prevents blood clots
- Improves back movement without stress
- Can be done 2–3 times a day
2. Ankle Pumps
“Good for improving blood flow and keeping your legs active.”
- Lie on your back
- Move your ankles up and down
- Repeat 10-15 times
- Do this 2–3 times a day
- Helps prevent swelling in the legs
3. Pelvic Tilt
“Strengthens your lower back and core.”
- Lie on your back with knees bent
- Flatten your back against the floor
- Hold for 5 seconds, then relax
- Repeat 10 times
- Avoid if you feel pain
4. Heel Slides
“Improves flexibility in hips and knees without hurting the back.”
- Lie on your back
- Slide one heel toward your bottom while keeping the other leg straight
- Return to starting position
- Do 10 reps per leg
- Helps maintain joint movement
5. Bridging Exercise
“Helps strengthen glutes and lower back muscles.”
- Lie on your back with knees bent
- Lift your hips slowly from the floor
- Hold for 5 seconds
- Lower back down slowly
- Repeat 10 times
6. Leg Raises
“Gentle way to build strength in your legs and lower back.”
- Lie flat on your back
- Raise one leg a few inches up
- Hold for 3–5 seconds
- Slowly lower it
- Repeat 10 times for each leg
7. Seated Marching
“A light seated exercise to keep your hips and core active.”
- Sit on a firm chair
- Raise one knee as if marching
- Lower it and repeat with the other leg
- Do 10 times per side
- Helps improve balance
8. Shoulder Blade Squeeze
“Improves posture and upper back strength.”
- Sit or stand up straight
- Pull your shoulder blades together
- Hold for 5 seconds
- Relax
- Repeat 10 times
Tips Before Doing These Exercises
“Safety and comfort come first.”
- Always warm up before exercising
- Do not rush or force the movement
- Stop if you feel pain
- Breathe normally while doing exercises
- Use a soft mat when lying on the floor
You should also work with a licensed physical therapist. They can check your form and guide you step-by-step. Everyone’s healing time is different, so be patient.
What Exercises Should Be Avoided?
Avoid high-impact movements like jumping or running. Don’t lift heavy weights in the early weeks. Also avoid twisting or bending your back too much. These movements can cause stress and slow down your healing.
When to Stop or Ask for Help?
If you feel:
- Sharp pain during or after exercise
- Numbness or tingling in your legs
- Trouble walking or standing
- Muscle spasms
You should stop the exercise and call your doctor or therapist.
5 FAQs About Back Surgery Exercises
1. When can I start exercises after back surgery?
Most people start light exercises like walking within a few days, and physical therapy after 2–4 weeks. Always ask your doctor before starting.
2. Are back exercises painful after surgery?
Some soreness is normal, but sharp pain is not. Exercises should be gentle. If you feel pain, stop and tell your therapist.
3. Can exercises prevent future back problems?
Yes. Proper exercises make your muscles stronger, improve posture, and help avoid future injuries. Regular movement is key to a healthy back.
4. How long should I do physical therapy?
It depends on your surgery and health. Some people need 6 weeks, others need 3 months. Your doctor or therapist will guide you.
5. Can I do these exercises at home?
Yes. Many simple exercises like walking, ankle pumps, and pelvic tilts can be done at home with no special tools.
Conclusion
Physical therapy exercises after back surgery are very important for healing. These exercises help reduce pain, improve strength, and make your back more flexible. You should always start slowly and follow your therapist’s advice.
Walking and gentle floor exercises like pelvic tilts, bridges, and heel slides are safe and useful. You should avoid bending, twisting, or lifting heavy things too soon. Your safety is most important.
With time, patience, and regular exercise, most people feel better and return to their normal life. Keep moving gently, listen to your body, and stay hopeful. A healthy back needs care and daily attention. Always take your recovery seriously.
