12 Exercises to Pre-Hab for Back Surgery

Almost 1,000,000 million people in the United States get back surgery every year. For people with chronic pain or other conditions that don’t respond to treatments, back surgery is a life-changer, providing people with a new lease on life.

At CORE Orthopedics, preparing yourself, your home, and your body for spine treatment beforehand encourages a more manageable, healthier recovery. Here are some exercises that could help you prehab before back surgery.

*Note: No one’s surgery is the same. Before trying these exercises, speak with your surgeon about what you should or shouldn’t try.

Core-Strengthening Exercises

The muscles in your core support your spine, reducing the stress on your lower back. Strengthening your core muscles can improve your posture and minimize your post-surgical discomfort.

Bridges

Goal: Strengthen the lower back, glutes, and core.

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your core and slowly lift your hips towards the ceiling.
3. Hold for 5-10 seconds, then lower back down.
4. Repeat for 10-15 reps.

Bird-Dogs

Goal: Improve balance.

1. Get into a tabletop position (hands under shoulders, knees under hips).
2. Extend one arm and the opposite leg simultaneously while keeping your spine neutral.
3. Hold for 5 seconds and return to the start.
4. Repeat for 10 reps on each side.

Seated Leg Lifts

Goal: Engage lower abdominal muscles and improve hip stability.

1. Sit upright in a sturdy chair with feet flat on the floor.
2. Lift one leg straight out while keeping your back straight.
3. Hold for 5 seconds and lower it slowly.
4. Switch legs.
5. Complete 10 reps per side.

Flexibility and Mobility Exercises

Increasing flexibility reduces stiffness and can ease post-surgery mobility. These exercises aim to relieve tension in the surrounding muscles, facilitating a smoother recovery.

Hamstring Stretches

Goal: Improve flexibility in the hamstrings and lower back.

1. Sit on the floor with one leg extended and the other foot against your inner thigh.
2. Reach forward toward your extended foot while keeping your back straight.
3. Hold for 15-30 seconds.
4. Switch sides and repeat.

Cat-Cow Stretches

Goal: Increase spinal mobility.

1. Get into a tabletop position.
2. Inhale, arch your back and lift your head (Cow Pose).
3. Exhale, round your spine, and tuck your chin (Cat Pose).
4. Repeat for 10 slow reps.

Pelvic Tilts

Goal: Strengthen the lower back and improve lumbar flexibility.

1. Lie on your back with your knees bent and feet flat.
2. Flatten your lower back against the floor by tilting your pelvis.
3. Hold for 5 seconds and release.
4. Repeat 10-15 times.

Lower Body and Leg Strengthening

A strong lower body supports mobility, making it easier to move around after surgery. Maintaining a solid foundation helps you remain stable while moving post-surgery.

Wall Sits

Goal: Build lower body endurance and strengthen quads.

1. Stand with your back against a wall.
2. Lower into a sitting position, keeping knees at a 90-degree angle.
3. Hold for 20-30 seconds.
4. Stand up and repeat for 3 sets.

Step-Ups

Goal: Improve leg strength and balance.

1. Use a sturdy step or platform.
2. Step up with one foot, followed by the other.
3. Step down and repeat for 10 reps per side.

Seated Knee Extensions

Goal: Strengthen quadriceps without putting pressure on the spine.

1. Sit in a chair with feet flat.
2. Extend one leg straight and hold for 5 seconds.
3. Lower and repeat 10 times per leg.

Postural and Stability Exercises

You should reduce the strain on your spine as much as possible before and after surgery. These exercises improve balance and reduce the stress on your healing tissues while promoting long-term back health.

Chin Tucks

Goal: Improve posture and reduce neck tension.

1. Sit or stand with your back straight.
2. Gently tuck your chin without tilting your head.
3. Hold for 5 seconds and repeat 10 times.

Shoulder Blade Squeezes

Goal: Strengthen upper back muscles to support spinal alignment.

1. Sit or stand tall and squeeze your shoulder blades together.
2. Hold for 5-10 seconds.
3. Repeat for 10-15 reps.

Standing Balance Exercises

Goal: Enhance stability and reduce fall risk post-surgery.

1. Stand on one foot while holding onto a sturdy surface for balance.
2. Hold for 15-30 seconds.
3. Switch legs and repeat.

Need Help With Your Pre-Hab Routine? Contact CORE Orthopedics Today.

Incorporating these pre-hab exercises before surgery helps you recover faster and reduce complications. Before starting any physical activity, check with your doctor, surgeon, or physical therapist.

Does your back hurt? Are you struggling to get out of bed in the morning? Our team at CORE Orthopedics is here to help you build the life you deserve and return to enjoying the activities you love most.

To get started, call us at (847) 690-1776 or book an appointment online now.