One of the common concerns post-spinal fusion surgery is how to maintain core strength despite limited mobility in the fused area. Understanding the limitations and focusing on specific exercises can help individuals maintain a strong core. This article and video demonstrate a series of safe and easy core exercises designed for people with a fused spine. It is essential to note that these exercises are suitable for individuals beyond the initial six weeks of their surgery and only if they do not cause or exacerbate pain. You can go through the four exercises below like a circuit and repeat each three times.

**Glute Bridge**

The glute bridge exercise targets your buttocks and lower back muscles, enhancing core stability without straining the fused spine. To perform this exercise:

• Lie on your back with your knees bent and feet flat on the ground.
• Slowly lift your hips toward the ceiling while engaging your glutes.
•  Ensure you do not overextend your lower back during the movement.
•  Hold the bridge position briefly before lowering your hips back down.
•  Focus on controlled movements rather than height, keeping the core engaged.
• Aim for 10 bridges repeated 3 times. 

**Supine Leg Lowers**

Supine leg lowers are excellent for strengthening your lower abdominal muscles without compromising your fused spine. Here’s how to do it correctly:

• Lie on your back with your thighs extended straight up toward the ceiling and your knees bent at 90 degrees so your shins are parallel to the floor.
• Lower one leg toward the ground without arching your lower back.
• If comfortable, progress by lowering the opposite arm simultaneously, engaging your core.
• Return to the starting position, ensuring a smooth, controlled movement.
• Aim to lower each leg 10 times and repeat 3 times through. 

**All Fours Kneeling with Knees Off the Ground**

This exercise focuses on balance and stability, engaging your core muscles effectively. Follow these steps to perform it safely:

• Start on all fours with your hands directly under your shoulders and knees under your hips.
• Lift your knees off the ground so only your toes and hands touch the floor. 
•  Lift one leg off the ground, maintaining a stable spine and avoiding overarching or rounding your back
•  If this is manageable, progress by lifting the opposite hand and leg at the same time while keeping your balance.
•  Engage your core muscles throughout the exercise to stabilize your spine.
• Hold each arm and leg off the ground for 30 seconds and repeat 2-3 times. 

**Crawling**

Crawling is a functional and dynamic exercise that challenges your core muscles while promoting coordination and balance. To perform crawling safely:

• Begin on your hands and knees with your back parallel to the ground.
  Lift your knees off the floor about an inch (2-3cm). 
• Move your opposite hand and knee forward simultaneously, keeping your core engaged.
• Ensure your movements are smooth and controlled, maintaining a neutral spine position.
• Focus on coordinating your limbs and stabilizing your core muscles.
• Move forward and back about 3 meters, taking your time to do this, about 30 seconds.

Maintaining a strong core after spinal fusion surgery is crucial for overall stability and well-being. Incorporating these specific exercises into your routine can strengthen your core muscles without putting undue stress on your fused spine. Remember, listening to your body and avoiding any movements that cause pain or discomfort is essential. Always consult your healthcare provider or a qualified fitness professional before starting any new exercise regimen, especially after surgery. With proper care and attention, you can maintain a strong and stable core, promoting better posture, movement, and decreased wear on your spine.

• Share this post: