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First, make sure you have your surgeon's approval to begin your exercise program. It may be best to consult with him or her to find out if there are any restrictions or guidelines you should follow.
You may want to consider seeing a physical therapist (PT) to help guide you through this process. If you've already seen a PT for post-operative rehab, this would be the next step of the program. It would progress you to a strengthening and endurance phase of rehab.
When it comes to preventing low back pain (LBP), we know that endurance of the lumbar extensor muscles is more important than strength. Being able to hold a position of extension for 20 seconds or more is the goal. One way to practice this is over the edge of a table.
Support your lower body and hips on the table (face down). The upper part of the body (trunk, chest, and arms) is unsupported. Hold your body in a straight line (horizontal) for as long as you can. Rest and do it again. Try for three repetitions twice a day.
An overall fitness program is also advised. This can be walking, biking, or swimming. Whatever you choose to do, include 20 to 30 minutes in your daily routine at a moderately fast pace.
If you have any trouble or experience increased pain or symptoms, see your doctor or physical therapist. You may just need a minor adjustment to the program. You'll want to stick with it and make forward progress for the best results after your surgery.
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