5 Gentle Bed Exercises for Post-Spine Surgery Recovery: Speed Up Healing with Low-Impact Movements

Here are 5 easy exercises to do after spine surgery such as a laminectomy or microdiscectomy.
I recently had a hemilaminectomy and microdiscectomy at L4-5 for a herniated disc and here are 5 exercises that you should perform in bed to help improve strength and allow the body to heal.
These exercises should be performed pain free and should not cause any pain into your back or leg.
Here are the 5 exercises to perform 1-3 times per day:
1) Ankle pumps - perform 10-30 repetitions every hour while awake to help prevent blood clots
2) Glute sets - squeeze your glutes together. Hold for 5 seconds. Then relax. Perform 10-20 repetitions
3) Quad sets- squeeze the quads (top muscle of your thigh) by pushing your knees flat into the bed beneath you. Hold for 5 seconds. Then relax. Perform 10-20 repetitions.
4) Hamstring sets - Bend your knees. Dig your heels into the bed to activate your hamstrings (the muscle underneath your thigh and opposite your quads). Hold for 5 seconds. Then relax. Perform 10-20 repetitions.
5) Pelvic tilts - Lying on your back with your knees bent lightly posteriorly tilt your pelvis by flattening your back into the bed. Hold for 5 seconds. Then relax. Perform 10-20 repetitions.
Be sure to watch this video for my top items I recommend after spine surgery • Must Have Equipment Af...
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Disclaimer: The information provided in this video is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay in seeking it because of the content presented in this video. Reliance on any information provided in this video is solely at your own risk. The creators of this video and the associated channel do not assume any liability for any injury or damage resulting from the use of the information provided. Consult with a healthcare professional before starting any exercise program or making changes to your healthcare routine.

[@rockarollawmn]

Thanks for these, dude. Neither my surgeon/doc nor the hospital gave me any exercise pamphlets, sites or directions for anything othercthan telling me to logroll in and outta bed.

[@fuelhealthwellness]

I'm sorry they didn't give you much guidance! Unfortunately, I find that's typically the case.

[@lyndabrowning7516]

Very helpful. Thank you.

[@craigbooth231]

Had exact same symptoms as you had and most likely similar surgery, last week, and doing great. Your exercises are excellent , thank you! I’m a runner who runs 30 - 60 minutes twice a week.. in your opinion, do you think I’ll be able to return to this once fully recovered?

[@fuelhealthwellness]

I think you can get back to that. I would find a physical therapist that specializes in working with runners. You will want a plan that is very thorough and slowly progresses. I'm about a year out now and getting back to running 2-3 miles in intervals of half mile to 1 mile at a time. Running hasn't been my primary focus though since I would line to return more to CrossFit and some weightlifting. However, I would like to be able to run longer distances such as 10 miles or a marathon if I wish which I know is possible.

[@aljenabi3230]

It’s very irresponsible not to mention when to start , someone can see this might think start next day . Why not mention rough time range after surgery ?