Top 10 Core Exercises Safe For Spinal Fusions

►► FREE DOWNLOAD: "10 Rules For Exercising After A Spinal Fusion" -- www.fitness4backpain.com/10rules
Top 10 Core Exercises Safe For Spinal Fusions | Best core exercises for anyone with a spinal fusion
I want to give you my top 10 core exercises to do after a spinal fusion!
If you have had your spine fused it is super important that you take the time and focus on rebuilding/strengthening your core (I am sure you already know that). What seems to be a common theme is that having a fused spine comes with A LOT of fear and anxiety of making a mistake.
You don't want to hurt yourself, you don't want to make the area worse or even worse have to have the surgery a second time.
These are all very real fears but I don't want that fear to keep you stuck not doing anything or only doing the exercises your PT gave you 5 years ago.
It's time to move on. It's time to get stronger and prove to yourself that you are not fragile. In this article, I am going to give you my top 10 core exercises to build strength back in your core after a spinal fusion.
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Top 10 Core Exercises Safe For Spinal Fusions | Best core exercises for anyone with a spinal fusion
#exercisesforfusions #coreexercisesforfusions #spinalfusionsexercises

[@Fitness4BackPain]

►► FREE DOWNLOAD: "10 Rules For Exercising After A Spinal Fusion" -- fitness4backpain.com/10rules ►► Follow me on Instagram: instagram.com/fitness4backpain/

[@HappyLife-vh2ey]

I had a quad fusion in June. I'm thinking using an ab roller is not allowed am I correct thank u.

[@paigebutterfield4959]

I'm 54, have my Masters degree in Health Promotion, worked in the fitness field for 20 years, and I'm currently about 17 months post spinal fusion L3-L4-L5. I searched all over the internet for advice from others that had fusions and for exercises to ease me back into being active...Willam, your program is by far the best, simple and easy to understand progressions. I find myself watching and re-watching videos. Thanks for putting all of these videos out there - they have helped me tremendously!

[@Fitness4BackPain]

WOW! Thanks so much Paige! This comment makes all the effort worth it! Glad you are finding value in it!

[@JanGreen]

Ditto on the fusion location and your comments. I've tried MANY different types of exercises and these have been the BEST! In the beginning my physical therapist just said to "lift my bottom." There was no focus on tightening, exhaling, etc. BIG difference. Hope you're doing well!

[@stilley1966]

You sure like to read your resume to everyone

[@dominikslapa5773]

Are you pain free now? How about mobility in your lumbar spine? Take care!

[@GoRoundandRound]

Just seen your comment, Paige how are you doing now with you post fusion health? 😊

[@tonycasa4941]

Hey man. I have basically half of my spine fused from scoliosis surgery. I just wanted to give you a huge thank you for giving me real, safe, and useful exercises to strengthen my compromised core. I watch this video regularly to help guide me for my core exercises. It can be extremely hard finding resources that I can trust, or are specifically catered to people with my situation.

[@finjamueller4921]

Little reminder for myself (feel free to ignore this lol): 2:13 Deepcore 2:58 Leg slides 6:03 Bird Dog 8:15 Bear Marches 10:42 Straight Arm Plank 11:53 Side plank

[@vidhyadesai5863]

Very good.

[@conniejohnson3029]

Thank you. Exactly what I was hoping for!

[@sandrainontario6710]

Thanks!

[@mfrapp20]

I’m 25 and have struggled to find good exercises to do since my spinal fusion when I was 14. Just found this video by chance after Googling alternatives to sit ups since I can’t physically do them. THANK YOU so much for making this video and for targeting this niche! It means so much. Honestly never thought I’d find solutions that would work for me

[@Fitness4BackPain]

Ahh man then it was totally worth it! Get connected over at my site www.fitness4backpain.com the majority of my content is safe for fusions (it’s actually the majority of who I work with!).

[@XstaticGamer1347]

Had mines in when I was 7

[@cursed4937]

Why do you not have more subs? This just blows my mind. I will be sharing your content with anyone/everyone I know with back pain. You have improved my mental state tremendously after my fusion. I was a gym rat before my injury and I have never felt such low self esteem since it happened. From the bottom of my heart, thank you.

[@Fitness4BackPain]

Thanks for this means a lot!

[@denyceferro]

I totally hear you!!!

[@klausineliebtpeter]

i think this channel will succeed in time, because it really covers a topic that lacking on yt, where you can find nearly anything but no good workouts that are really, really safe for people with full fusions and are not granny gymnastics. it took me a lot of searching to finally find good advice, even trained physiotherapists sometimes recommend excercises with to much flexion.

[@kylabrierley1997]

This is amazing! My spine was fused from the top of my shoulder blades to the top of my bum when I was 14. I am now 17. My core strength was so bad that I couldn't even do basic ab exercises, the fact that I can't bend my back what so ever means that most typical ab exercises aren't even possible for me with good core strength. I was referred to emergency physio, before and after my operation and after years of physio I still can't do basic ab exercises becuase my core is still that weak. This video has been much more helpful and informative than seeing any doctor ever has been!

[@Fitness4BackPain]

Wow thanks for the comment so pumped you have found something you can work on!

[@bettyparrot2464]

Wow, you're a champ for dealing with all that at such a young age.

[@robinculberhouse5857]

You got this!!

[@Sharon-cb6zt]

Excellent --so glad to have found this!

[@robertperez8720]

I'm 3 months out from a L3-S1 spinal fusion alif/plif and this was an awesome video. Nervous to start working out but after seeing this I know what to do now, thanks for the great explanation for each exercise. 👍

[@shontaineweetrahodshon8244]

I really appreciate these videos I have to go for a back operation in a few months and it really helps to know that there's a safe way for me to keep exercising

[@arpitsharma3761]

Keep up the good work. Your content is 100% original & unique.

[@hrtmjik1119]

Love your videos! Great!!

[@ajaesmith3029]

Great video, great job explaining. I appreciate you

[@caliclowdus9953]

Thank you for doing this video! I had spinal surgery and have been struggling to get active again. I wasn't in pain after surgery, but it's a year, and I'm hurting again bad! I've been doing the exercises in this video and slowly getting better! Without this video I would of been lost! THANK YOU!♡♡♡♡

[@kamrynkeyes9153]

thank you so much. i am having a spinal fusion surgery in three weeks and have been doing research on what is safe for me to do after because i am getting pretty nervous about it. but this made me feel a whole lot better about being able to exercise once im recovering. i will definitely be back to this channel (:

[@fitrunner1317]

This was great!! Super awesome! Thanks!

[@ukedaman]

Four months out from L4, L5, S1 fusion. This is really helping. Thanks.

[@Fitness4BackPain]

Awesome Mike!

[@mollasima3251]

Ive had the same surgery 11 years ago. These exercises made me strong! Im surprised to see my physical therapist's exercises here - I still do them!

[@hayykkae]

Im about to start, I'm fused from L1 to S2 with rods and screws from L1 to L4. This hasn't been the best recovery with the pandemic, no PT.. and now im about 30 lbs heavier and I'm not having it lol

[@mollasima3251]

@@hayykkae start slowly. Don't overdo it. Make getting your core strong, you'r first priority. If you can get your core strong - then you will be able to take care of others. Kind of like putting your oxygen mask on first in a plane.

[@hayykkae]

@@mollasima3251 thank you so so much!!

[@A_Trade10X]

I just had my L4-S1 fused last week, glad I found you. These look extremely doable. Thank you💪🏾

[@greenacre69]

Thanks so much for sharing these excercises for people who gone through spinal fusion. Hope you can share more short excercises for those previously had lumbar fusion . It helps a lot.

[@Vee-Shines]

omg......finally excercises which show me the next step.......thankyou so much

[@andydataguy]

Thanks for this video about training after fusion 🙏🏾💜

[@wotiluv]

These are great - thanks

[@hebaibrahim1201]

I love this video ❤️ thank you 🌹

[@danielallington3570]

I have just finished watching the video and I must say after watching it actually feel a little positive about things for the first time in months. I have been a little depressed lately, as my lower back pain has just started coming back 10 years after my fusion and has started affecting my life again. But these exercises look great and the way you teach is both easy to understand and motivating. So yeah, thank you 🙂

[@Fitness4BackPain]

I totally understand where you are! What I’ve found is that focusing on strength is not always the best first plan of attack for future proofing your back and building strength WITHOUT PAIN. You have to focus on lowering your sensitivity first. These core exercise are a great start but don’t get discouraged if the pain doesn’t go away after doing them. You just need a more personal approach. If you want help shoot me an email and let’s chat [e-mail]

[@robinculberhouse5857]

William, thankyou thankyou thankyou!! You have been a blessing to ME!! 3 back surgeries and a rotator cuff surgery it's been a chore finding exercises for ME. With your videos I feel like I'm getting my life back! God bless you!😊

[@user-nu1we9bw6z]

Thank you! 34 years old been fused since 20. Starting to really struggle with left leg and deep core atrophy and weakness and this video is extremely helpful and inspiring. Thank you

[@MarkPisani-do8sn]

Amazing thank you great work

[@mazinkutbi8208]

Very effective safe exercises. Thank you.

[@sandrainontario6710]

I had L3 L4 L5 Fusion 5 weeks ago tomorrow and I've been so anxious to get back to exercising. Thank you so much for these modifications!

[@melanieallen1566]

Thanks so much for the clear and easy to follow instruction. I’m a 57 year old hairstylist. Helping me stay behind the chair doing what I love. Keep ‘em coming

[@topaznurse]

This is exactly what I was looking for! I am an RN with several herniations and I am trying so hard to avoid surgery. so many exercises aggravate back pain and sciatica. Thank you for sharing this core workout!

[@Robmaxward1]

Very helpful video, just 3 weeks on from back fusion surgery, feel im ready to start exercising, thanks for posting......

[@LenaFPolster]

Thank you so much! This helps a lot! 😘 I'll try them tomorrow.

[@Fitness4BackPain]

Awesome

[@ushgambala1]

Thank you very much I’m prepping for surgery 3 weeks from now! My pelvic region front to back and hips are so weak I’m hoping after fusion L5 S1 I can be strong and pain decreased 🙏🏼

[@jasmintea8825]

I'm 18 years old and had a spinal fusion 2 years ago since that time I've lost quite a lot of muscle mass and a lot of core exercises hurtled my back, This video comes in very handy, thank you

[@ag23344]

My son has to do PE from home(corona isolated/quarantined)& has spinal fusion T3- L3, for scoliosis.This looks like a great video to help him and get his home PE done...🤞seeing lots of positive feedback!

[@Fitness4BackPain]

Definitely! Be sure to check out other videos and the website Fitness4BackPain.com a lot of it is safe for fusions.

[@Maddyrainbowz]

I got spinal fusion surgery 6 months ago and havent been active and this is the perfect video for becoming active again tysm Imma try and do this every day now

[@tonilofgren765]

Thank you for educating people what they should do and don't do after spinal fusion and back issues! Very few doctors or physical therapy places are giving this advice. I was told I could do anything after second my back surgery, with disk replcement. I am still having issues and pain and it is hard to be in shape and exercise.

[@923Moonman]

I had my t10-t11-t12 fused with a crushed spinal cord so this also helps with my legs do to nerve damage. Thank you!!!

[@user-od9hj3pc9h]

Great workout, will add exercises to my workout. Will help keeping Me from doing exercises that have been causing my back pain.

[@mtkfla]

Dude, THANK YOU!!! I'm 26 now, but I've had my back fused for almost 10 years now, and I've simply NEVER found any workouts for my abs that are safe, effective and pain free. I've been working out for almost a year, and for me it seems I have all of the other muscular groups figured out. Chest, back, arms, legs, everything. But I've never been able to train my core effectively, and I feel like it's one of, if not the most important muscle groups for people like me with almost the whole back fused. So thank you so much for that. I'm starting it today and I'll be back in a couple of months to tell the results. But I'm sure they'll be positive.

[@gregorydashnaw2522]

Excellent video! Thank you from me here in Denmark.

[@laurie85827]

had L5/S1 fusion for spondylolisthesis in Feb - a lot of these were exercises the PT folks had me doing as soon as I was awake after surgery. Great exercises!

[@kenzarebiai7826]

Thank you so much

[@djtlotoka]

I am surprised more people have not seen this video. When they get old or hurt this Video will get to the millions! If they only knew. Thanks 🙏

[@scarletguerra4695]

AWESOME VIDEO! Very educational! you are an amazing teacher!

[@Fitness4BackPain]

Thank you! Glad you liked it

[@valentinapinto5527]

Thank you so much for doing this. I had surgery 3 months ago and was supposed to start physical therapy when all the lockdown thing started, so I could never. I’m infinitely grateful, this is awesome. Thanks you so much!! Greetings from Honduras🇭🇳

[@Fitness4BackPain]

Awesome! Be sure to pick up the 10 rules to exercising after a fusion linked in the description!

[@dannytrejo3455]

Great excersices

[@iluragennette]

Thank God I found you it only took 17 years and that was how long it's been since my spine was fused l-32 S1 I wasn't able to go to physical therapy back then because my insurance didn't cover it so therefore I had never learned how to properly exercise my muscles in my back and my stomach I've been trying to figure out things on my own I've been searching on the internet for years I couldn't find nothing tonight I decided to look again and you popped up on my browser after watching your video I believe God had a hand in that thank you

[@Sandrahsings]

Thank you..👍.. Great video.. Working with a mobility program currently that I love. Wanted a bit more for my core and this checks all the boxes, really like the flow of exercises. I have Cauda Equina and fused L4-L5. The laminectomy/discectomy failed. Many moons of PT to walk again. I am 4 years out and have built up some imbalances through the process. This video will be a go to!!

[@SuperMarte08]

Thank you so much for these exercises, I have had my spinal fusion 8 months now, and to be honest, very scared in starting exercising. I have only been walking and swimming, but was desperate to find the right exercises that I would do with peace of mind, not always wondering whether am doing the right moves or not. I believe I have found in your video what I was searching for. I will start off tomorrow, still watching it now. I believe same as Paige, they will help me a great deal. Thanks again!

[@Fitness4BackPain]

Of course! Be sure to jump on the newsletter! Lots more helpful stuff.

[@pratyush__agarwal]

Finally something to start with ✨

[@Heidi-tm8jw]

this is perfect for my T11-L3 fusion. it's basically what my physical therapy exercises are with clarification and modifications that will help me improve at home.

[@dominikslapa5773]

Are you pain free? Good luck!

[@darylhill9400]

These are really good movements for people with sensitive backs! Bravo

[@agm8236]

Thank you for adding to my exercise regime in my recovery from spinal fusion L5/S1. 12 weeks out, doing well, and adding more and more core exercises to strengthen. Big thank you!!

[@Fitness4BackPain]

anthonymorrison so awesome Anthony! Happy to help! Be sure to check the site out too lots more content gets put out there!

[@FromTheHood2TheWoods]

I’m getting fusion at same level. How are you now?? I’m so scared. I go in next month for surgery and live alone. Will I be ok

[@mykitchenrecipes4064]

​@ThankyouJesus81 how was ur surgery experience? Plz share

[@dennisbougie8322]

Great video. I’m 3 months post op and I’m walking with a cane. I’ve been going to pt for eight weeks and working on my core. Progress is very slow, and I’m getting discouraged. I’m going to try some of the exercises in this video. I loved your description about trying to stop peeing to tighten the core. I finally understand how to do it. Thanks.

[@jijiipetti1433]

Keep it up! It can be discouraging at times because it really does take time for this sort of surgery. I'm 5.5 months post op and went from walker, to cane, to cane just when I get up, cane going to bathroom at night, to mostly no cane at all now. I walk an hour to an hour and a half most days and have introduced some incline and stairs. Incremental progress. I'm working on my core too and have been loosing weight to reduce stress and pressure on spine. Rooting for ya!

[@nottartaglia]

finally got the clear from my doctor to work out so here I am! woo! thank you for the video

[@dahrunriver2924]

L5S1 here. Thanks so much!!!!

[@gem3971]

This video was very helpful!... On my journey to getting in the best shape of my life, I had a bump in the road & long story short, ended up needing spinal fusion surgery to fix the curvature in my spine & I have been looking for alternate exercises to train abs. I came across a few, such as the basics, like planks & hanging exercises but this video really blows it out of the water!... Very helpful 👍 I will definitely be incorporating these methods in my workout routine. Thank you.

[@Fitness4BackPain]

Awesome to hear!

[@ellis1683]

I’ve had my t12 to L3 vertebraes fused and these exercises are really helpful thank you 😊

[@ManishRaj-tz7qw]

How are you buddy?

[@anthonyvirovac4342]

I had 2 surgeries before xmas, the first one left me not able to walk for 3mths, 2nd one made me walk again, so i had no rehab because i need hip replacement but you have helped a lot, now i suscribe.

[@Fitness4BackPain]

Awesome Anthony! Don't forget to pick up the free resources tagged in the description. I have a lot of resources you can start using!

[@shanfouresssteels1575]

This is so helpful.... Thanks alot from Kerala,India

[@michaelupchurch3779]

I will incorporate these exercises for my lumber fusion of my L3 ,l4 and l5 at s1 I will use these exercises thanks a million

[@tabucchitechnologies3535]

I’m 54 with L5-S1 fused. I’ve had three discectomy on L4-L5. I’m experiencing pain down my r leg again.. I’m praying these exercises will prevent further surgeries. Thank you for these videos

[@jasongozy6264]

Hands down best vid I have found so far. Very detailed and clear. I appreciate that you didn’t stick to a 15min format and used the time you needed to get the point across. My spine isn’t fused but I am trying to avoid that. I assume these experiences would world for me as well? If you have other suggestions I’m open. Thank you so much. Wish my physical therapists were half as good.

[@Fitness4BackPain]

Thanks Jason!

[@ritastutler1470]

Avoid if u can

[@leybamford4908]

Im on day 4 from l4/l5 fusion and decompression this will surely help as soon as im able great video,

[@XXIIKINGZ]

how you feeling now man?? i had the exact same surgery last month .

[@golfer977]

I refer back to this video from time to time. I’m wondering you have advice for stability exercises specifically at the L5S1 junction. Most exercises seem to hit higher than L5 or are glute focused sometimes up to the sacrum level but never that L5S1 area. Thanks so much! Subscribed!

[@SqueezyQueen]

I'm fused from c4 to L3 and glad I found this and will add it to my workout routine, it's been years of pooch belly attached to a athletic body because of not having a mobile spine.thank you

[@Fitness4BackPain]

Awesome make sure you get plugged into the newsletter! Lots more stuff where that came from!

[@autoblipper3546]

Jesus, that's most of your spine! Can you bent atall?

[@cysscokid]

Thanks!

[@Fitness4BackPain]

Of course!

[@candacebarnes3484]

Thanks for this great video. I teach pilates and barre and I always feel "stuck" when I have a fusion client. These were fantastic building blocks to offer my clients, and really helped me see more clearly which movements from my own disciplines are appropriate for my fused and chronic back pain clients. I will be following for more tips!

[@Fitness4BackPain]

Awesome thanks for checking it out and commenting !

[@bapudeokar5249]

Can we sit down with cross leg after L5 S1 fusion

[@ramcotex]

@@bapudeokar5249 no you shouldn't sit cross legged after any type of spine surgeries

[@Muppetir]

Very good video. I'm 10 weeks post fusion l5-s1 and just found this. I've overdone it with exercise, gardening and playing with my 10yr old son. Felt strong at 8 weeks due to swimming daily. I'll take this on board and hopefully pain eases

[@Fitness4BackPain]

Great I have entire workout programs safe for spinal fusions so don’t hesitate to reach out for help!

[@Jade-vq5ur]

Thank you so much for this. I Had major scoliosis surgery when I was 13, this helps a lot

[@Fitness4BackPain]

Awesome! Glad you like it! Be sure to grab the 10 rules to exercising after a fusion in the description. It will give you even more info on approaching exercise after a fusion.

[@tiny5500]

Glad it's working for you! Had to comment since I saw King Diamond lol. 3 months out after ant/post double fusion. Cheers👍⚔️👍

[@GrayTrend]

This video is gold! I appreciate you taking the time to explain and demonstrate each movement. I have disc degenerative disease and over the last 10 years have had surgery for disc replacement with fusion at L-5 and a 3 level replacement and fusion at C3-C6. The discs closest to those fused areas are now herniated so I’ve been hesitant to workout with weights or do intense cardio. The movements you demonstrated are things I could easily do to strengthen my core and hopefully avoid future pain and surgeries. This also aligns to the types of movements my spine surgeon recommends. Thanks for sharing your knowledge with the world. All the best to you and yours.

[@Fitness4BackPain]

Glad you found it!

[@ginamathewson9493]

Great video. Very helpful!

[@thespaniardinfidel558]

hi , new to your channel and happy for it. I,ve been into bodybuilding all my life, like 35 years training, and the past 22 february a underwent a laminectomy l2-l3 and l4-l5. First week after was hell, i am now just walking by my surgeon advice, and i am currently feeling better, but i can feel i need to strenghen my muscles all around the lumbar location, thighs and hams. I know it is very early to star adding weights by the time being, although i´d like to know your view on how to use light weights, apart from these great exercises you are showing here to muscle up the zone a little faster, if it is possible. Thank you, great channel and i expect your advice. Regards

[@jackwoods8567]

Wow this helped a ton! I have my t10-l4 fused and had a dissectomy of my l5s1 level in June and a c5-6 disc replacement 2 weeks ago. I also am battling issues with klinefelters syndrome and a muscle condition called hypertonia. My tens unit helps so much

[@Fitness4BackPain]

Glad it helped!

[@jackwoods8567]

Fitness 4 Back Pain I just got the clear to swim again, that is also another great way to do these exercises if a hard surface is too much.

[@swimforscoliosis]

This helped me so much. I have scoliosis and am fused from T1-L5. I started swimming after my spinal surgeries in 2001 & 2006. However I couldn’t quite activate my core like normal people can, and I tried so many exercises and didn’t know how to use my core with the spinal fusions. But after watching this video, I could actually feel like I’m using my core. Thank you so much, I’m so excited to do these exercises to help my core going forward. Thank you thank you!!!

[@klausineliebtpeter]

what type of swimming do you do? i was always told to swim but i found it boring and not exhausting enough, the dr said i should swim on my back only, didnt like that too much too. im just doing heavy bag workouts and bodyweight stuff, but id love to have a bigger arsenal of exercises.

[@swimforscoliosis]

@@klausineliebtpeter I do all four strokes, but I love backstroke the most.

[@lizard9375]

I'm fused from T5 to L4 for scoliosis as well. I wish we all had this for our mandatory strength training. I also want to reccomend the Scoliosis Strength Club on facebook to you. There is a lot of programs there that help us folks with scoliosis and spinal fusions. Was just recommended to join a little over a week ago.

[@georginawilliams1371]

Thanks for this video. My fusion is T5-L3. And have a really weak core and wanting make it stronger. Im from Australia

[@angelaknight7184]

Thankyou

[@allisonnordmann5934]

After over 20 years of trying Everything ( injection, pt, exercise, acupuncture etc) to avoid surgery, in June I had to have a spinal fusion L4-L5. I am three months postop and pt ended last week due to cap on my ins. I go for a visit with my surgeon and hoping I can start incorporating some of these moves. Pt was great to get me moving and out of bed (twice a week), but now that I am on my own I am glad to see that there are videos I can watch and follow. Surgery + pandemic make for a very unhappy mind and body...........so Thank you!

[@Fitness4BackPain]

100%! Be sure to get on my newsletter to get all the coaching!

[@bapudeokar5249]

How are you now can you sit down with cross leg

[@ejo341]

@@Fitness4BackPain please how do I get on your newsletter?

[@gavinlee1633]

Had a L4-L5 spinal fusion with instrumentation 8 years ago. Did very little PT then and nothing now (financial reasons.) I can not walk upright and am getting worse by the day. Just turned 50 (depressed ;) and I'm almost in need of a walker thingy. I'm in most relief when crouching. You my friend have given me great hope! Now off to find that unused yoga mat.

[@Fitness4BackPain]

Hey Gavin! Reach out to me through email if you think you want more one on one guidance! Happy to make sure you are on the right track. [e-mail]

[@JanGreen]

Thank you so much for these exercises. Because I still have stenosis some of the traditional exercises, bridge, are painful. I look forward to doing these and getting stronger after L3-5 fusion 5 1/2 years ago.

[@ramcotex]

Hello Jan , how are feeling now after almost 6 years of spinal fusion .. ? Do you have any channels where you post your fusion related updates ? It might be helpful for people going through those stages

[@JanGreen]

@@ramcotex Thanks for asking. Good thoughts. I still have pain no matter what I do. Part of that may be the consistency of my exercise regimen. I LOVE the exercises here and try to do them daily, but don't always have the time. Since I'm not overweight, small frame, and have always been physically fit, going through a spinal fusion was completely different than any other sports related injury/surgery. Others I powered through and was back in my game. I was in sports for 25 years so have been in PT at least a dozen times for a variety of injuries. Spinal fusion has changed my life dramatically, including depression for at least a year after surgery. I ended up with nerve damage in my right leg and right foot, which means diminished strength in my right leg and my right foot is almost completely number. I have nerve pain at night if I roll over on my right side, but thankfully that's diminished a lot since the surgery. In the beginning my right leg would practically throw off the covers as the nerve pain would shoot down my leg. I learned to lay on my back with knees bent outward, pillows under my knees, and out to the sides with my feet bottoms together to calm down the nerve so I could sleep. My recovery has been very slow as compared to any other surgery or sports injury. At one point I thought of writing a "Back surgery for Dummies" book but knew I'd have to change that title! I would include advice about seeking out a doctor, physical therapy isn't one size fits all, and what to watch out for in recovery. Maybe one day, but for now I just focus on being the best version of myself I can be.

[@zaradalmatia]

Yo! Perfect video! I have 1 question? Did a disectomy 10 weeks ago, doing core exercises for 3 weeks now, and I'm wondering when do you think i would be able to do pullup/pushup/dip and squat exercises. Thank you bruh!!

[@brendadunn6376]

Need a way to do these as standing position. Have had knee replacement as well so cannot do these on the floor. All these are great for core training I need so much! Thanks

[@debjaeger1]

I’m 59 and am 4 weeks out from a L3-L5 fusion and I’m on a fentanyl patch for pain that I will be weaning off of very soon. I was supposed to strengthen my core before surgery but was lazy and thought I didn’t need to. Over the years I’ve let my stomach go to the point of wearing maternity pants and shorts. I’ve been doing the few exercises in bed that were shown to me by the physiotherapist but she’s on a different island. We don’t really have a quality physio on this small island so I’m kinda on my own. I realize now that the residual pain I’m having is completely due to my laziness over the years and I’m not gonna let this fusion go to waste and be disabled for the rest of my life. I also realize that because I’m so outta shape, it’s gonna take a long time and hard work to accomplish a decent core. I’m also going to work in a week at my choice and not because I have had a regular job. I’ve only worked 6 months out of the last 10 yrs! I also quit smoking last year after smoking for 45 yrs. My question for you is: could I use a belt (I have 4 different ones) of some type to do these exercises as I don’t trust myself to not arch my back in one way or another?

[@ritastutler1470]

Just walk if u can not do anything else. I am eight years out and still have lots of pain but walked four times a day after fusion..unfortunately lots of pain still .

[@melissam3559]

Thank you very much. I just had my spinal fusion less than a week ago and am conducting research on what type of exercises I plan on doing once my doctor gives me the , "All Clear." To be honest, I am bored out of my mind with the sitting and waiting. Looking forward to getting out there soon enough! 😁

[@Fitness4BackPain]

Awesome job getting yourself prepped! I work with a lot of post fusions once they have been cleared to workout! Make sure to get connected over at my site! Www.fitness4backpain.com

[@leybamford4908]

Hi sahara im on day 4 and already losing my mind with the sitting in bed resting and gettimg up every 2 hours to losen up, and prep work is key its good have a plan for when the time is right and safe for post opp exercise , good luck on your recovery

[@melissam3559]

@@leybamford4908 Thank you very much!! I had to get up a lot; I am not a patient person. Every day became easier and easier. However, after a few weeks (I believe week 3 or 4 post op), the pain in my hips became excruciating. Once I started walking more and stretching, it went away. Around week 3, I was finally able to move from sleeping in my recliner to my bed. Keep your head up and keep moving. Soon you will feel great and be able to exercise and drive! Good luck with your recovery!

[@leybamford4908]

Thank you @sahararemington i already had the hip pain pre opp but alot worse post op, im glad you know up and about,im currently on a delux double airbed its really comfortable and off hight off the ground but it a challenge getting off as its still to low to get good leveraging, apart the pain and stiffness walking is not too bad, but on the plus side im able to stand tall and strait after 10 years pr so of arching ove, i look forward to getting on this exercise program it look effective, good luck on your recover 👍

[@mamabear3217]

Me too

[@fmfdocbotl4358]

I had an L4-L5, L5-S1 fused 2 times 9 yrs ago in the military. Next week I'm getting back in the gym after dealing with a lot of stress, pain and weight gain. I live in pain daily and use a cane but I'm determined to get to 200 lbs after hitting 245, if I can get back to 185 I would be thrilled. I will be trying some of these with my spin bike and light weight workouts.

[@Fitness4BackPain]

Right on! Love the attitude! I am launching something this week that you may be interested in. It will go right along with what you’re trying to do. Www.fitness4backpain.com/smartstrength

[@Pantheragatos]

Cigar FMFDoc : I have some advice for you. I was at 207 lbs prior to my surgery, way over weight. I am 5-7. My advice to you is to go Keto/low-carb because you can't be doing alot of exercising while you're healing. Lord, I sat on the couch for 3 months! Pain. I knew that I had to do something. Do Keto/low-carb, quit the sugars, quit bread, pasta and stick to veggies and whole foods. The weight will come off. I lost 40 lbs. I was in the military as well. Any ways, I wish you luck. I am 18 months post op. I am not sure if I will ever be pain free? But give the Keto diet or low-carb a try. You don't want to have extra weight on your spine. Take care.

[@edwardbarbieri5283]

Outstanding! Many thanks. What is the best way to get down on the floor and get up after lumbar fusion? In addition to L5, L4, S1 fusion, I’ve had left hip replacement and right knee replacement, and find it very difficult to get down on the floor. Help!

[@EMPERORTITSWORTH]

Solid info. Time to replace that red band!

[@Fitness4BackPain]

Yup!

[@eli4delmar]

You are reading my mail. Thank you. 😊

[@vladislavlestach8510]

Hi thank you for your excellent videos, they help me a lot in my journey to health and recovery after a demanding three-level spinal fusion ALIF + LLIF L3-SI. I am 3 months after the operation and although I am still in good condition, I still feel pressure pain in the area of ​​titanium implants. I also train 3 times a day and sometimes I feel like it's too much. I practice exercises carefully according to your video - exercises after spinal fusion. I want to ask what you think about it and what would you recommend to me? How often to exercise? Thank you, Vlado from Slovakia

[@dianabustamante3166]

Thank you for this amazing video I had a micro-discectomy about 4 years ago on L5-S1 and I've been too afraid to start any workout regimen. Its been about a week since i started your exercises but I've been feeling some soreness and tightness with occasional nerve pain. Is it normal to feel the discomfort in the beginning. I'm terrified of re-herniating but also feel the pain might be normal. I'm curious as to what I'm supposed to feel after your workout. Thank you so much

[@stefanomion4075]

beautiful video .I'm at 2 months after spinal fusion L5 S1. Could I start to do these exercises?

[@j4redlucas]

@william thanks for the video. I’ve tried these and can do most of them without pain. Do you have any recommendations for exercises suitable for weight loss with a C6 spinal cord impingement? Would be great to hear from you - Jared (Uk)

[@antonioalvarez1909]

Thank you for your expertise may god duplicate it to you in many ways.👌👍✌️🙏

[@n637]

I have 8 spinal implants and now 6 months post op. I have done most of the exercises under my physiotherapist. But first section of this video in which I have to bend against the floor and move my leg didn't worked out for me. As it's difficult to maintain neutral spine position always. So, beware to do this exercises alone at home. But last exercises with resistance band are working for me. It's actually quite safe.

[@jamiegnosis4876]

I was fused T3 to L3 7 years ago and I'm always looking for different low impact exercises. Thanks, I haven't done a couple of these. Also...nice Broncos flag! I bleed orange too🧡💙

[@Fitness4BackPain]

Awesome!! Go Broncos!!

[@dominikslapa5773]

Are you pain free now? Good luck!

[@jamiegnosis4876]

​@@dominikslapa5773 I'm not pain free and I honestly don't expect to be. Stretching and having deep tissue massage regularly has helped exponentially! Thanks for the well wishes❤

[@mememe298]

Thanks so much for your content! Quick question, are squats and kettlebell swings dangerous if I’ve had lower back spinal fusion? I don’t find them painful but similarly don’t want to continue doing them if I’m putting myself at risk?

[@Fitness4BackPain]

Hey so they are not "dangerous" but in most situations unnecessary for someone who is trying to navigate chronic pain. You can search my KZbin for a video I did on Squatting and my stance on it. There are so many other exercises you can do to hit the legs that I don't see why you would need to be tied to squatting especially if it is painful. Kbell swings are one of those things that. would need to se how you perform them. If you use the hips and not just the low back these can be worked into your program for sure.

[@basiliagonsalves6402]

Thank you for this presentation. I have been operated 3yrs back and have a failed back syndrome with glutes and thigh muscles are all soft and weak. Also have OA of both knees. How should I exercise for my back and how to improve the muscles below hop.

[@Fitness4BackPain]

Hey Basilia, follow the link below that video and you will have a great start. If you want more info email me at [e-mail]

[@shadowman5088]

I had one right before Christmas 2019...started PT first week of may ,they stopped me because it was hurting more than helping. After a few checkups with Dr, they believe I’ve developed sacroiliac dysfunction,they’re gonna try injections to see if that helps . The pain is brutal at times. I was a gym rat/martial arts,now and can only do light band work ,and some of the stuff I was shown at pt. I’ve been looking for something to do cause I’m going out of my mind,and some of this stuff looks doable. Thanks

[@Fitness4BackPain]

Awesome! Lots more doable stuff for those who have been cleared to exercise at www.fitness4backpain.com/smartstrength

[@hailes1299]

hi!! i was doing the dead bugs without a ball but was noticing a lot of pressure being put on my tail bone. is that normal? i really do not work out but it’s been almost 5 years since my spinal fusion and figure i should really start. this vid is awesome by the way!! thanks :-)