Post-spinal surgery exercises: What worked for you?

Back in November of last year, I had to undergo spinal surgery—they ended up removing my L4-L5 disc. Since then, I’ve been strictly forbidden from running, jumping, or even going for a bike ride. Because my mobility has been so limited over the last couple of years, I’ve picked up about 10 or 15 pounds, mostly some stubborn belly fat and cellulite caused by poor circulation. For the past week, I’ve tried skipping dinner entirely, and for lunch, it’s pretty much just chicken and massive piles of salad. As for exercise, I’ve been doing these light movements I picked up at a local wellness spa (sort of like Pilates) and walking for an hour a day. Honestly? These exercises are mind-numbingly boring. I have always absolutely loved hitting the gym, but now I’m sitting here wondering if I’m even allowed to step foot in one.
Can anyone with actual expertise tell me what other kinds of activities might be safe for me? Thanks! 🙄

Hi!
I’m not sure how much authority I have here to weigh in, but I know exactly what’s weighing on your mind... having gone through the exact same surgery just a few years ago. I want to share a few things with you that nobody bothered to tell me—and honestly, I think my recovery would have been a lot smoother if I'd known them.
Since you're still in the early stages of recovery, stay away from the gym or running for now. Don't even think about high-impact sports—forget boxing, martial arts, or anything involving sudden jolts—and definitely steer clear of skydiving or bungee jumping. It's great to stay active, though; keep up with those physical therapy exercises and walk—a lot. Swimming is also fantastic (just skip the breaststroke), but find a heated pool or somewhere warm so you don't end up stiff as a board. Personally, Pilates has been a lifesaver because there aren't any jarring movements, yet it tones everything—especially the core and lower back (strengthening those is your top priority right now). Some people swear by yoga for back issues, but personally? I can't stand it. You can try rolling or cycling, but watch your posture—don't slouch and, for heaven's sake, don't fall on your back. Save the heavy lifting for later once you've regained some strength. When you do eventually hit the gym, be extremely selective about your routine—some exercises are designed for people straight out of the hospital, and I wouldn't recommend those to you.
Your diet plays a massive role in managing pain levels. Carbs, for instance, tend to flare things up. Sugars do the same. Try to maintain a lean physique. You want as little body fat around your midsection as possible. Every extra pound on your stomach feels like six or eight pounds on your spine. That's just physics. Make sure you're getting enough protein and take your Omega-3s.
Bottom line: take it slow and don't stress.
Keep me posted on how you're doing and good luck!
👍

Rebecca Davis9 said:Hi!
I’m not sure how much authority I have here to weigh in, but I know exactly what’s weighing on your mind... having gone through the exact same surgery just a few years ago. I want to share a few things with you that nobody bothered to tell me—and honestly, I think my recovery would have been a lot smoother if I'd known them.
Since you're still in the early stages of recovery, stay away from the gym or running for now. Don't even think about high-impact sports—forget boxing, martial arts, or anything involving sudden jolts—and definitely steer clear of skydiving or bungee jumping. It's great to stay active, though; keep up with those physical therapy exercises and walk—a lot. Swimming is also fantastic (just skip the breaststroke), but find a heated pool or somewhere warm so you don't end up stiff as a board. Personally, Pilates has been a lifesaver because there aren't any jarring movements, yet it tones everything—especially the core and lower back (strengthening those is your top priority right now). Some people swear by yoga for back issues, but personally? I can't stand it. You can try rolling or cycling, but watch your posture—don't slouch and, for heaven's sake, don't fall on your back. Save the heavy lifting for later once you've regained some strength. When you do eventually hit the gym, be extremely selective about your routine—some exercises are designed for people straight out of the hospital, and I wouldn't recommend those to you.
Your diet plays a massive role in managing pain levels. Carbs, for instance, tend to flare things up. Sugars do the same. Try to maintain a lean physique. You want as little body fat around your midsection as possible. Every extra pound on your stomach feels like six or eight pounds on your spine. That's just physics. Make sure you're getting enough protein and take your Omega-3s.
Bottom line: take it slow and don't stress.
Keep me posted on how you're doing and good luck!
👍

THANK YOU! SO, SO, SO MUCH! 😘 This is exactly the kind of response I was looking for!

Hey there.
I had disc surgery about six years ago myself.
Full disclosure: I actually blew my disc at the local gym, so maybe skip the heavy lifting there for now—at least while you're still in the early stages of recovery. Backstroke is supposed to be the gold standard, but honestly? It was mind-numbing. I eventually swapped swimming for a stationary bike, which is just as boring.
I know it feels like the recovery is taking forever right now, but trust me, you’ll be back to your old self before you know it.
I'm hitting belly dancing and yoga today. Belly dancing involves a lot of sudden hip movements and jerks, but my back handles it just fine.
And yeah, carrying extra weight doesn't help the pressure on your spine, but you already know that.
Hang in there.