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core strengthing

kbideauxkkbideaux Posts: 1
edited 06/11/2012 - 8:52 AM in New Member Introductions
I had spinal fusion Oct 2010 on L5 S1 my recovery has been good. I just want to know what are some exercises for strengthing the abdominal muscles. My abdominal muscles are so week, but don't know the right exercises to do with the fusion. Can anybody give me some tips or ideas?
Thanks Kris


  • until you are past the years mark i would just pool jog /walk or swim .nothing else .then when you are stronger and fitter you may like to try the large ball {like a beach ball thing} they don't cost must they do have a proper name i think its called a Swiss ball but i could be wrong ..there are loads of exercise that you can do for the core but i would check with your physiotherapist first
    1997 laminectomy
    2007 repeat laminectomy and discectomy L4/L5
    2011 ALIF {L4/L5/S1}
    2012 ? bowel problems .still under investigation
    2014 bladder operation may 19th 2014
  • RangerRRanger on da rangePosts: 805
    hi Kris,
    Core strength is very important not only for us that have had spinal surgeries but every single person. Muscle built around the spine supports and protects it. It is not too early to get started on a program to help you achieve that. Consult with your Dr's to help you get started, they may refer you to a physical therapist that specializes in that area. If you live in the United States find out if there is a Spine-X franchised program in your area.
    Your Dr's will have the ability to send you to that PT facility.
    Best of luck to you and stay motivated.
  • Core strength is important, but keep taking things steadily. I wouldn't be in a hurry to do traditional abdominal exercises because you could injure yourself. I agree with Straker and Ranger.

    When I got to 7 months out, I was able to do some Chi Kung exercises at home from DVDs. Chi Kung are stationary exercises which concentrate on deep breathing, and I've found they strengthen my core and other muscles, as well as improving flexibility.

    Walking will also strengthen your core. As you're walking, tighten the pelvic floor muscles.


    XLIF L2-4 20.8.15
    ALIF L4/5 2009
    Laminectomy/discectomy L4/5 2008
  • and welcome to Spine Health.

    There are core strengthening exercises that you can do while lying down. I was given some quite early on in my recovery. As you travel along the recovery road, you will be able to do more challenging ones. None of us are in a position to advise you, so you should contact a medically trained person about physio. Perhaps your surgeon could recommend one who specialises in spines.

    It is good that you are keen to help your recovery along. If you can develop a strong core, you will be far less likely to hurt your back again.

    Walking is also very beneficial. My physio told me that it is THE most important exercise and that if I did nothing else, walk, walk, walk.

  • Can you lay on your back with your knees bent, then straighten and raise one leg at a time, holding each for 3 seconds then lowering gently? Only if this doesn't cause you pain.

    Also, sitting on a Swiss ball or stability ball, you can try alternate marching; lift one leg, then the other. Just sitting on the ball works your stabilizing muscles.
  • hi and welcome to the forum! :H we are here to offer you support and answer what questions we can. The Swiss ball is great for building up the core as all you have to do is just sit on it.. many spineys use them to sit at their computors...of course your doctor or a good pt is the best person to ask about this.. have a good look around the forum and make yourself at home.. be sure and stop by anytime, there is always someone home! Jenny :)
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