If you ve recently undergone lumbar surgery it s important to take care of your body and ensure that you re doing the right exercises to help with your recovery Basic core exercises can help you regain strength and stability in your core muscles which can in turn help with your overall mobility and reduce the risk of future injuries In this article we ll discuss some basic core exercises after lumbar surgery that you can try at home .
If you’ve recently undergone lumbar surgery, it’s important to take care of your body and ensure that you’re doing the right exercises to help with your recovery. Basic core exercises can help you regain strength and stability in your core muscles, which can in turn help with your overall mobility and reduce the risk of future injuries. In this article, we’ll discuss some basic core exercises after lumbar surgery that you can try at home.
Table of Contents
How to
Before we dive into the exercises, it’s important to remember that you should always consult with your doctor or physical therapist before starting any new exercise regimen. They can help you determine which exercises are best for your specific needs and ensure that you’re not doing anything that could hinder your recovery.
Some general guidelines to keep in mind:
- Start slow and gradually increase the intensity of your workouts over time.
- Aim for 2-3 sessions per week.
- Listen to your body – if something feels painful or uncomfortable, stop immediately.
- Take breaks as needed and don’t overdo it.
Step by Step
1. Pelvic Tilts
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds and then release.
Repeat for 10-15 repetitions.
2. Bridging
Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and lift your hips off the floor, squeezing your glutes at the top. Hold for 5 seconds and then slowly lower back down.
Repeat for 10-15 repetitions.
3. Knee-to-Chest Stretch
Lie on your back with your knees bent and feet flat on the floor. Bring one knee up towards your chest and hold it there with both hands. Hold for 20-30 seconds and then release.
Repeat on the other side.
4. Bird Dog
Get down on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Tighten your abdominal muscles and lift one arm and the opposite leg off the ground. Hold for 5-10 seconds and then lower back down.
Repeat on the other side.
5. Plank
Get into a push-up position with your hands directly under your shoulders and your toes on the ground. Tighten your abdominal muscles and hold for 10-20 seconds. Rest and then repeat for 2-3 sets.
Tips
- Start with just a few repetitions of each exercise and gradually increase over time.
- Don’t hold your breath – exhale as you lift and inhale as you lower.
- Use slow, controlled movements and focus on engaging your core muscles throughout the exercise.
- Don’t push through pain – if something hurts, stop immediately.
Solution
By incorporating these basic core exercises into your routine, you can help improve your overall strength and stability after lumbar surgery. Remember to start slow, listen to your body, and consult with your doctor or physical therapist if you have any questions or concerns.
FAQ
1. When can I start doing core exercises after lumbar surgery?
This will vary depending on the type of surgery you had and your individual recovery plan. Generally, you should wait until your doctor or physical therapist gives you the green light to start exercising.
2. Can I do these exercises at home?
Yes, these exercises can be done at home as long as you have clearance from your doctor or physical therapist.
3. How often should I do these exercises?
Aim for 2-3 sessions per week, but remember to start slow and gradually increase the intensity of your workouts over time.
Pros and Cons
Pros:
- Helps improve core strength and stability
- Can reduce the risk of future injuries
- Can be done at home
Cons:
- May not be suitable for everyone – always consult with your doctor or physical therapist before starting any new exercise regimen
- Can be uncomfortable or painful if not done correctly
- May require modifications or adjustments depending on your individual needs
Remember to take things slow, listen to your body, and don’t hesitate to ask for help or guidance if you need it. With time and patience, you can regain your strength and mobility after lumbar surgery.
