A discectomy is a common surgical procedure designed to alleviate pain caused by a herniated disc in the spine. It involves removing part of the damaged disc to relieve pressure on nerves and increase mobility. While the surgery is often effective in reducing pain and restoring function, the recovery process requires a commitment to strengthening the muscles around the spine. Building strength and stability in your back after a discectomy is crucial for preventing further injury and maintaining a healthy spine. In this guide, you will learn about some key exercises, tips for safe recovery, and lifestyle changes to help you strengthen your back and enhance the results of your discectomy.
Understanding Your Recovery Timeline
Recovery after a discectomy varies depending on factors such as the severity of your disc herniation, your general health, and the specific surgical approach used. It generally takes about 6 to 12 weeks before you can engage in strengthening exercises, but this timeline should be customized to your individual progress under the guidance of a healthcare professional.
Why Back Strength Is Important after a Discectomy
After a discectomy, the stability of your spine can be temporarily compromised, as part of the disc that normally cushions the vertebrae has been removed. Without proper support, other structures in your back, including muscles and ligaments, take on added strain. Strengthening these muscles is vital for several reasons:
- Reduced pain - Strong back muscles can alleviate pain by providing better support to the spine.
- Improved posture - Stronger core and back muscles contribute to better posture, reducing strain on the spine.
- Enhanced flexibility - Regular exercise increases flexibility, making daily activities easier.
- Faster recovery - A well-structured exercise program can accelerate the recovery process.
- Prevention of future injuries - Strong back muscles can prevent future herniated discs and other back problems.
The Recovery Process: Understanding Your Limitations
Before diving into strengthening exercises, it is important to understand the limitations and guidelines during the early stages of discectomy recovery. The post-surgery period varies for each person, so always follow the advice of your doctor or physical therapist.
Key recovery guidelines
- Rest and healing - Initially, you may need to limit activity to allow the surgical site to heal. The first few weeks after surgery typically involve gentle walking and avoiding heavy lifting or high-impact activities.
- Gradual progression - Once you have gained clearance from your healthcare provider, you can begin adding exercises to your routine. Always start slow and progress gradually to avoid overloading your muscles.
- Avoid twisting movements - During recovery, twisting motions or bending at the waist may strain your back. Focus on exercises that involve controlled, safe movements.
Effective Exercises to Strengthen Your Back after a Discectomy
The goal of post-surgery strengthening exercises is to improve core stability, support the spine, and restore balance to the body. The following exercises can help you build strength without placing undue stress on your back.
Pelvic tilts
Pelvic tilts strengthen the lower back muscles and engage the core, improving posture and spinal alignment.
- Lie flat on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and push your lower back into the floor.
- Hold the position for 5 seconds, then relax.
- Perform 10–15 repetitions.
Bridges
Bridges strengthen the glutes, hamstrings, and lower back muscles, promoting spinal stability.
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your core and glutes, then lift your hips toward the ceiling.
- Hold for a few seconds, then slowly lower your hips back down.
- Perform 10–15 repetitions.
Bird dogs
The bird dog exercise works both the lower back and core muscles, improving balance and stability.
- Start on all fours, with your hands under your shoulders and knees under your hips.
- Slowly extend your right arm forward and left leg backward, keeping your spine neutral.
- Hold for a few seconds, then return to the starting position.
- Repeat on the other side.
- Perform 10 repetitions on each side.
Cat-cow stretch
This yoga-inspired stretch increases spinal mobility and flexibility while gently engaging the back muscles.
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back (cow), lifting your head and tailbone toward the ceiling.
- Exhale as you round your back (cat), tucking your chin and tailbone under.
- Repeat 10–15 times.
Wall sits
Wall sits strengthen the lower back, glutes, and thighs, supporting the muscles that help with maintaining good posture.
- Stand with your back against a wall and feet about 12 inches from the wall.
- Slide down into a sitting position with your knees at a 90-degree angle.
- Hold the position for 20–30 seconds, then slowly rise back up.
- Repeat 3–5 times.
Superman exercise
The Superman exercise targets the muscles of the lower back and increases overall spine strength.
- Lie face down on the floor with your arms extended above your head.
- Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back and glutes.
- Hold for 3–5 seconds, then lower your body back to the ground.
- Perform 10–15 repetitions.
Prone press-ups
- Lie on your stomach with your arms bent at your sides, palms facing down.
- Slowly lift your upper body off the floor, keeping your hips and legs on the ground.
- Hold for 5 seconds, then lower yourself back down.
- Repeat 10 times.
Incorporating Low-Impact Aerobic Exercise
Cardiovascular exercise promotes circulation, which speeds up recovery by delivering nutrients and oxygen to healing tissues. Aim for low-impact options to avoid stress on the spine. Recommended activities include:
- Walking - A safe and effective way to start. Walking can strengthen your lower back and core while keeping you active without high impact.
- Stationary cycling - This provides a good aerobic workout that’s easier on the spine.
- Swimming or aquatic therapy - The buoyancy of water reduces spinal strain, making it an ideal environment for early strength-building.
Posture and Daily Habits for a Stronger Back
In addition to targeted exercises, improving your posture and adopting healthy habits can contribute to long-term back strength.
- Mind your posture - Poor posture places unnecessary strain on the spine and back muscles. Practice sitting and standing with your spine in a neutral position—ears aligned with your shoulders and hips. Avoid slumping or hunching over when sitting or standing for long periods.
- Lift properly - When lifting objects, always use your legs rather than your back. Bend at the knees and keep the object close to your body to avoid unnecessary strain on your spine.
- Engage your core - When performing any physical activity, from walking to lifting groceries, engage your core muscles. This stabilizes the spine and supports proper movement mechanics.
- Use ergonomic furniture - Ensure your workspace is ergonomically designed to minimize strain on your back.
- Maintain a healthy weight - Extra weight can put strain on your spine.
- Limit prolonged sitting - Take breaks to stand and stretch throughout the day, especially if you have a desk job.
- Stay active - Incorporate regular physical activity into your routine, such as walking, yoga, or Pilates.
- Manage stress - Stress can exacerbate back pain. Practice relaxation techniques like meditation or deep breathing to manage stress levels.
- Consider physical therapy - A physical therapist can provide personalized exercise programs and guidance to help you recover from your surgery.
When to Seek Professional Help
While strengthening exercises and healthy habits are crucial for recovery, it is essential to consult with a healthcare provider if you experience any of the following:
- Persistent pain or discomfort that does not improve with exercise
- Numbness or tingling sensations in the legs
- Difficulty moving or performing everyday tasks
- New or worsening symptoms
Strengthening your back after a discectomy is a gradual, structured process that requires patience, consistency, and guidance. By focusing on gentle core and back strengthening, flexibility, and low-impact aerobic exercise, you can build a strong foundation for spinal health. Remember to consult your doctor or physical therapist before beginning any exercise routine, especially in the early stages of recovery. With time and dedication, you will be able to restore strength to your back and enjoy a fuller range of activities safely.
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 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.