How to Stay in Shape after Microdiscectomy

Safe Exercise after Back Surgery: Your Guide to Post-Microdiscectomy Fitness

Microdiscectomy is a common surgical procedure that can provide significant relief for those suffering from herniated discs. However, the road to recovery and maintaining fitness after the surgery can be challenging. Staying in shape after a microdiscectomy is crucial for maintaining overall health and ensuring a successful recovery. In this article, you will learn various strategies to help you maintain fitness safely post-surgery.

Understand Your Post-Surgery Body 

After a microdiscectomy, your body needs time to heal properly while maintaining strength and flexibility. The surgery removes a portion of the herniated disc that was pressing on your nerve roots, but this does not mean your spine is immediately ready for intense physical activity. The key is finding the right balance between rest and movement during your microdiscectomy recovery journey.

Know the Importance of Staying Active

Staying active after surgery helps in several ways:

• Promotes healing - Regular movement can increase blood circulation, delivering essential nutrients to the healing tissues.
• Prevents muscle atrophy - Inactivity can lead to muscle weakening, which may delay recovery.
• Boosts mood - Physical activity releases endorphins, which can help in maintaining a positive outlook during recovery.

Before starting any exercise routine, always consult with your surgeon and physical therapist. They will provide specific guidelines based on your surgery, overall health condition, and recovery progress. Typically, patients can begin light walking within days of surgery, but more demanding activities require careful progression over several weeks or months.

Start with Low-Impact Exercises

Begin with gentle, low-impact exercises that do not strain your back. Some examples include:

• Walking - Walking, a simple and effective way to stay active without putting undue stress on your spine, is beneficial during this phase. Start with short, frequent walks around your home, gradually increasing duration as you feel stronger. Aim to walk on flat, stable surfaces and avoid uneven terrain that might challenge your balance.
• Swimming - Swimming and water therapy can be excellent low-impact options once your surgical incision has fully healed. The water’s buoyancy reduces pressure on your spine while allowing for full body movement.
• Stationary biking - Low-impact cardiovascular activities like stationary cycling or elliptical training can help you maintain cardiovascular fitness without excessive spinal loading.

Incorporate Core-Strengthening Exercises

A strong core is crucial for supporting your spine and preventing future injuries. As you progress in your recovery, incorporate gentle core exercises such as:

• Pelvic tilts - Lie on your back with knees bent and gently tilt your pelvis upward.
• Bridges - Lie on your back, lift your hips off the ground, and hold for a few seconds.
• Bird-dog exercise - On all fours, extend one arm and the opposite leg simultaneously, then switch sides.

Stretch Regularly

Maintaining flexibility is essential for overall fitness and can prevent stiffness in the back. Focus on gentle stretches that target your hamstrings, hip flexors, lower back muscles, and chest and shoulders. Examples include:

• Hamstring stretch - While lying on your back, lift one leg and gently pull it toward you.
• Cat-cow stretch - On all fours, alternate between arching your back and rounding it.
• Child’s pose - Sit back on your heels and stretch your arms forward.

Avoid Certain Activities

Certain activities pose higher risks after microdiscectomy and should be approached with caution or avoided entirely. High-impact activities like running, jumping, or heavy lifting can strain your back and should be avoided during the initial recovery phase. 

Heavy lifting, especially with poor form, can stress your healing spine. When you do return to lifting, use proper technique and start with lighter weights than you used pre-surgery. Always listen to your body and avoid movements that cause pain.

Gradually Increase Activity Levels

As your recovery progresses, gradually increase the intensity and duration of your activities. This approach can build strength and endurance without risking injury.

• Strength training

Gradually reintroduce strength training exercises, focusing on proper form and starting with light weights or bodyweight exercises. Key areas to target include:

• Legs (squats, lunges)
• Upper body (modified push-ups, resistance band exercises)
• Core (as mentioned earlier)

• Flexibility and balance

Incorporate exercises that increase flexibility and balance, which can prevent future injuries:

• Yoga (modified for post-surgery needs)
• Pilates
• Tai chi

Emphasize Nutrition for Recovery and Fitness

Eating a balanced diet rich in nutrients supports recovery and helps you maintain your overall health. Key dietary considerations include:

• Protein - Essential for tissue repair and muscle building. Include lean meats, fish, eggs, and plant-based proteins.
• Calcium and vitamin D - Important for bone health. Incorporate dairy products, leafy greens, and fortified foods.
• Anti-inflammatory foods - Reduce inflammation with foods like berries, fatty fish, nuts, and seeds.

Maintain Mental Health and Motivation

Staying motivated and mentally healthy is crucial during recovery. Consider these tips:

• Set realistic goals - Break down your fitness goals into manageable steps to track progress and stay motivated.
• Stay connected - Join support groups or online forums to share experiences and gain encouragement.
• Engage in mindfulness practices - Techniques like meditation or deep breathing can reduce stress and boost mental wellbeing.

Work with Professionals

To ensure a safe and effective return to fitness, consider working with:

• A physical therapist who can guide you through appropriate exercises
• A personal trainer experienced in post-surgery fitness
• Your surgeon or primary care physician for ongoing guidance and checkups

Identify Long-Term Fitness Goals & Strategies for Success

As you progress in your recovery, set realistic long-term fitness goals. These might include:

• Returning to a favorite sport or activity
• Increasing overall strength and endurance
• Maintaining a healthy weight to reduce stress on your spine

To maintain your fitness and protect your back long-term:

• Develop and maintain good posture habits in all daily activities, not just during exercise.
• Regular exercise should become a lifestyle habit, not just a recovery goal.
• Stay consistent with your core-strengthening routine even after you have fully recovered.

Staying in shape after microdiscectomy requires patience, dedication, and careful attention to proper form and progression. By following these guidelines and working closely with your healthcare team, you can maintain your fitness while protecting your back for years to come. Remember that recovery is a journey, not a race, and maintaining a balanced approach to exercise will ensure long-term success in your fitness goals.

Remember to log your activities and any symptoms you experience, sharing this information with your healthcare providers to guide your progress. With proper care and attention to your body’s signals, you can successfully maintain your fitness while protecting your surgically repaired spine.

Even though microdiscectomy 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 back 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 today.

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