Squatting after Discectomy: Is It Safe for Your Spine?

If you have undergone a discectomy, you may be wondering if you can ever squat again. Squatting is a fundamental human movement that involves bending the knees and hips to lower the body. It is essential for many daily activities, such as sitting, standing, lifting, and climbing stairs. Squatting also has many benefits for fitness, health, and performance, such as strengthening the legs, glutes, core, and back muscles, improving mobility and balance, and burning calories.

However, squatting can also put a lot of stress on the spine, especially the lower back. This can be problematic for a person who has had a discectomy, which is a surgical procedure that removes part or all of a herniated disc that is compressing a nerve root or the spinal cord. A discectomy can relieve pain, numbness, weakness, and other symptoms caused by nerve compression, but it can also weaken the spine and make it more vulnerable to injury.

Whether you can squat after discectomy depends on several factors, such as the type and extent of the surgery, the healing process, the symptoms, the goals, and the guidance of the surgeon and physical therapist. In this article you will learn some of these factors and some general guidelines on how to safely and effectively squat after discectomy.

Type and Extent of Surgery

The type and extent of your surgery will affect how soon and how much you can squat after discectomy. There are different types of discectomy procedures, such as:

• Microdiscectomy – This is a minimally invasive procedure that uses a small incision and a microscope to remove only the part of the disc that is pressing on the nerve. This preserves most of the disc and its function.
• Open discectomy – This is a more invasive procedure that uses a larger incision and exposes more of the spine to remove the entire disc or a large portion of it. This may require additional procedures to stabilize the spine, such as fusion or artificial disc replacement.
• Endoscopic discectomy – This is another minimally invasive procedure that uses a small incision and a thin tube with a camera and instruments to remove the disc material. This causes less damage to the surrounding tissues and allows for faster recovery.

Generally speaking, the less invasive your surgery is, the sooner and more easily you can squat after discectomy. However, this also depends on how much of your disc was removed and how much of your spine stability was affected. If you have had a large portion of your disc removed, or if you have had spinal fusion surgery or artificial disc replacement, you may need to wait longer and be more careful when squatting.

Recovery Progress

Your recovery progress will also determine when and how you can squat after a discectomy. Your recovery will depend on several factors, such as your age, health condition, pre-surgery fitness level, post-surgery care, physical therapy, and compliance with your doctor's instructions.

In general, you should avoid any activities that put excessive stress on your spine for at least six weeks after the discectomy. This includes heavy lifting, bending, twisting, and squatting. You should focus on gentle exercises that promote blood circulation, healing, and flexibility, such as walking, stretching, and swimming.

After six weeks, you may gradually resume some low-impact activities that involve squatting movements, such as cycling or elliptical training. You should still avoid heavy lifting or deep squatting until your doctor clears you for them.

Risks of Squatting after Discectomy

Squatting after discectomy surgery is not without risks. Depending on the type and extent of the surgery, you may have some limitations or precautions to follow. Some of the potential risks of squatting after discectomy are:

• Reherniation of the disc – This is when the disc material that was removed during the surgery leaks out again and compresses the nerve or spinal cord. This can cause a recurrence of your symptoms or even worse complications.
• Instability of the spine – This is when the vertebrae above and below the disc space become loose or misaligned due to the loss of disc height and cushioning. This can cause pain, stiffness, or deformity of the spine.
• Excessive stress on the spine – This is when the load or force applied to the spine during squatting exceeds its capacity to withstand it. This can cause inflammation, irritation, or damage to the spinal structures.

How to Squat Safely and Effectively 

Squatting after discectomy is possible, but it requires some modifications and precautions. Here are some tips on how to squat safely and effectively after discectomy:

• Consult your doctor or physical therapist – Before you start squatting, you should get clearance from your doctor or physical therapist. The doctor can assess your condition, advise you on the appropriate level of intensity and frequency, and teach you proper form and technique.
• Start with bodyweight squats – The best way to start squatting after discectomy is with bodyweight squats. These are squats you do without any added weight or resistance. They are easier on your spine and allow you to focus on your form and alignment. You can gradually progress to adding weight or resistance as you get stronger and more comfortable.
• Use a box or a bench – A helpful tool for squatting after discectomy is a box or a bench. You can place it behind you and use it as a guide for how low to go. This can help you avoid going too deep or too shallow, which can put unnecessary stress on your spine. You can adjust the height of the box or bench according to your ability and preference.
• Keep your core engaged – A key factor for squatting after discectomy is keeping your core engaged. Your core muscles are the ones that support and stabilize your spine. By contracting them during squatting, you can protect your spine from excessive movement or pressure. You can engage your core by drawing your belly button in toward your spine and bracing as if someone is going to punch you in the stomach.
• Breathe properly – Another important factor for squatting after a discectomy is breathing properly. Breathing correctly can help you maintain your core engagement, control your movement, and prevent blood pressure spikes. You should breathe in through your nose as you lower yourself into the squat and breathe out through your mouth as you push yourself up.
• Listen to your body – While squatting, it is important to listen to your body and pay attention to any signs of pain, discomfort, or fatigue. If you experience any of these symptoms, you should stop squatting immediately and rest. You should also avoid any squatting that causes or worsens your symptoms, such as deep, fast, or heavy squatting. You should also report any changes in your symptoms to your surgeon or physical therapist.

Squatting after a discectomy can be safe and beneficial if approached with caution and under the guidance of your surgeon and physical therapist. It is essential to prioritize your spine’s health and listen to your body, ensuring you do not push yourself too hard. Remember there are alternative exercises that can provide similar benefits without the potential risks. Ultimately, your road to recovery should be tailored to your unique needs and circumstances, and exercise should be a supportive component of that journey.

Even though discectomy surgery is a common and generally quite successful procedure, a hole is frequently left in the outer wall of the disc. In fact, patients with these large holes in their discs are more than twice as likely to reherniate. Reherniations often require additional surgery or even fusions. Fortunately, there is a new treatment specifically designed to close the large holes that are often left in spinal discs after discectomy surgery. Barricaid is a bone-anchored device proven to reduce reherniations, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

If you have any questions about the Barricaid treatment or how to get access to Barricaid, ask your doctor or contact us at 844-705-1081.

For full benefit/risk information, please visit: https://www.barricaid.com/instructions.