Top Essential Moves You Can Try After Spinal Fusion

Discover the top essential moves to try after spinal fusion surgery—safe, expert-recommended exercises to boost recovery, build strength, and support your spine.

By Dr. Muscle
Updated Nov 12, 2025 · 9 min read

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Key Takeaways

Spinal fusion surgery is an operation used to join two or more vertebrae in the spine, offering stability and pain relief for many conditions.
Following spinal fusion, patients should avoid heavy lifting, twisting motions, or high-impact activities for several weeks or months.
Movements for the lower back—like pelvic tilts and bird-dogs—assist with strength, stability, and injury prevention.
Abdominal-focused moves (only when cleared by your care team), including modified planks and gentle bracing, help stabilize the trunk without straining the surgical area. Traditional crunches or sit-ups are best avoided unless specifically prescribed.
Oblique muscle exercises like side planks can be helpful, but twisting motions such as Russian twists should generally be avoided unless cleared by your specialist.
Supportive muscle groups—including glutes, pelvic floor, upper back, and shoulders—offer essential stability to the spine and can be integrated into post-operative rehab when appropriate.
Exercise protocols should always be followed as directed by your surgeon or physical therapist.

Recovering from spinal surgery is a journey that blends advanced medical treatment with a patient’s dedication to rehabilitation and lifestyle change. With back pain and spine instability increasingly common across all age groups, spinal fusion surgery has become a standard option for restoring physical function and improving quality of life.

This surgical procedure, intended to alleviate pain and stabilize areas of the spine compromised by injury or disease, can bring renewed hope for individuals with conditions affecting spinal alignment or integrity.

Nevertheless, the process of getting back to everyday activities and fully regaining function doesn’t end with the surgery itself. In fact, much of your long-term outcome hinges on your participation in a comprehensive and carefully structured rehabilitation program. Such programs focus not only on healing but also on regaining strength, flexibility, balance, and confidence in movement. Across rehabilitation disciplines, foundational movements and muscle-targeted exercises have a pivotal role, supporting the spine and encouraging progress while avoiding re-injury or setback.

In the article below, you’ll discover why certain essential movements are emphasized after spinal fusion, the precautions to take during your recovery, and how to safely integrate targeted exercises—from the abdomen and pelvis to the hips, upper back, and beyond—back into your daily routine. The guidance here is up-to-date, reflecting what spine surgeons and physical therapists currently recommend for safe return to activity after spinal fusion.

Precautions and Considerations After Spinal Fusion

Effective post-operative care is crucial for the best possible recovery after spinal fusion. Your surgeon and physical therapist will provide specific guidance, but there are universal precautions to keep in mind. Avoiding activities that put undue stress on the healing spine is essential. Heavy lifting, twisting, and any high-impact exercise should be put on hold for several weeks to several months, depending on your personal healing process and the complexity of your surgery.

Returning to challenging activities too quickly can disrupt the fusion process or damage the instrumentation (such as rods, screws, or plates) that supports your spine while it heals. During the initial phase of recovery, you might be advised to use assistive devices, such as a walker or cane, to reduce the risk of falls and to support your mobility. Alongside the physical restrictions, many patients encounter emotional and mental hurdles; progress can sometimes feel slow, and frustration or anxiety is common. Open communication with your care team, along with support from family and friends, is vital.

In addition to sticking to your restrictions, engaging in safe, gentle activities—such as walking or supervised physical therapy—can help boost your mood, encourage circulation, and promote a sense of accomplishment. Remember, every recovery journey is unique, and patience is an important part of the process.

Essential Moves for the Lower Back

Building strength in the lower back is one of the most important aspects of recovering from spinal fusion surgery. The muscles around your lumbar spine (lower back) play a key role in providing support and in preventing future injuries. Among the most frequently recommended early-stage exercises by rehabilitation professionals are pelvic tilts and bird-dogs.

Pelvic Tilts:

Begin by lying on your back with knees bent, feet flat on the floor.
Gently tilt your pelvis upward so your lower back presses into the floor, hold for several seconds, then relax.
This move helps activate the deep stabilizing muscles of the back and pelvis while promoting flexibility in the pelvic region.
It’s gentle enough for nearly all post-operative patients and serves as a foundational movement during early rehab.

Bird-Dog Exercise:

Start on all fours (hands under shoulders, knees under hips).
Slowly extend one arm forward and the opposite leg backward, keeping your spine in a neutral position.
Hold for a moment, return to the starting position, and repeat on the opposite side.
Bird-dogs are great for reinforcing stability and balance while improving coordination. They’re often introduced once basic stability and mobility have returned, under professional supervision.

These lower back exercises can be safely practiced in the early or mid-recovery stage—just ensure you proceed at a pace that feels comfortable and stop any exercise that causes pain or discomfort.

Moves for the Abdominals

Strengthening the abdominal muscles is an important component of recovery, as these muscles stabilize the trunk and support the spine during movement. However, not all abdominal exercises are appropriate after spinal fusion. While traditional crunches and sit-ups create spinal flexion (bending at the waist), which can be stressful to healing tissues and hardware, there are several effective alternative exercises.

Modified Plank:

Instead of a full plank, begin with a knee plank or perform a standing plank (leaning against a wall), which limits stress on the low back.
Focus on keeping your body in a straight line from knees to shoulders, engaging your abdominal muscles gently.
Hold briefly, rest, and repeat as tolerated.
Full planks and similar exercises should only be attempted once cleared by your physical therapist or surgeon, and progression should be slow and careful.

Abdominal Bracing:

Lying on your back with knees bent, gently draw your belly button towards your spine, engaging your abdominal muscles without movement in your pelvis or lower back.
This isometric exercise can help “wake up” the muscles that support the trunk.

Dead Bug Exercise:

Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees.
Slowly lower one arm and the opposite leg toward the floor while maintaining your lower back pressed into the ground, then return and switch sides.
This builds strength and coordination with minimal risk to the spine if performed with proper form.

Always remember: avoid any sit-ups, crunches, or other moves that place your spine in repeated flexion unless your care team advises otherwise.

Moves for the Obliques (Side Abdominals)

The oblique muscles help you maintain stability and control lateral (side-to-side) movement. Certain movements can be performed to gently engage and strengthen these muscles following spinal fusion, but any exercise involving twisting must be postponed until you receive explicit medical clearance.

Side Plank (modified):

Begin on your side with knees bent; use your forearm for support.
Lift your hips just off the ground, keeping your body in a straight line from shoulders to knees.
This engages the obliques without requiring spine rotation or excessive strain.

Side-lying Leg Lifts:

Lying on your side, legs stacked, lift your top leg a few inches while keeping your pelvis stable.
This move primarily engages hip muscles, but also requires gentle activation from the obliques.

Note: Exercises like Russian twists, which require trunk rotation, are generally not recommended in the early or even intermediate stages post-fusion due to the risk of stress at the fused vertebrae.

Moves for the Pelvic Floor

Pelvic floor strength is often overlooked after spinal surgery, but these muscles are essential for posture, spinal support, and overall function—especially for activities like walking, sitting, and transferring.

Kegel Exercises:

Focus on tightening the muscles you would use to stop urine flow, hold for several seconds, then relax.
Begin with sets of five to ten repetitions a few times per day, gradually building endurance.
These can be practiced in any position—lying, sitting, or standing—as recommended by a pelvic health specialist.

Bridge Lifts:

Lie on your back with your knees bent and feet flat on the floor.
Gently lift your hips toward the ceiling, squeezing your glutes and engaging your pelvic floor muscles at the top.
Lower down slowly and repeat.
This movement strengthens the pelvic floor, glutes, and supports the lower back, making it an excellent early or mid-stage recovery exercise.

Moves for the Glutes (Hip Muscles)

The gluteal muscles, especially the gluteus medius and minimus, help maintain spinal alignment, reduce strain on the lower back, and improve posture and function during walking and other daily tasks. Strengthening these can take pressure off the lumbar region and improve overall stability.

Clamshells:

Lie on your side with knees bent at a 90-degree angle, feet touching.
Keeping your hips still, lift your top knee as high as you can without moving your pelvis, then lower.
This simple movement activates the side hip muscles, crucial for pelvis stability.

Bridge with Glute Squeeze:

Already mentioned, this move not only targets the pelvic floor but also robustly works the glutes. Focus on squeezing your buttocks at the top of each lift.

Single-leg Glute Bridge (advanced):

Once cleared by your therapist, you may try a bridge with one foot off the floor, further challenging the glutes and stabilizers.

Note: Advanced hip-dominant movements like single-leg deadlifts should not be attempted until later in your rehabilitation and only with medical approval, since these moves place higher demands on balance and trunk stability.

Moves for the Upper Back and Shoulders

Supporting muscles in the upper back and shoulders are not part of the traditional “core” group but are essential in maintaining upright posture and correct spinal alignment, especially after a lower or mid-spine fusion.

Seated Band Rows:

Sit with legs outstretched, securing a resistance band around your feet.
Keeping your back straight, pull your elbows back, squeezing your shoulder blades together.
Return to start and repeat.
This exercise strengthens the muscles between your shoulder blades, helping to counteract slumping or rounded shoulders.

Wall Angels:

Stand with your back against a wall, arms in a “W” shape, elbows bent at 90 degrees.
Slowly slide your arms upward to form a “Y,” keeping contact with the wall at all points.
Lower back down, moving slowly and with control.
Wall angels promote shoulder mobility and strengthen the upper back, both of which support spinal posture and alignment.

Incorporating These Movements: Safety and Progression

Integrating these essential moves into your rehabilitation program can make a significant difference in rebuilding stability, strength, and functional movement after spinal fusion. However, progress should always be gradual and based on your current abilities and response to exercise. Some may need to move more slowly, while others may advance quicker—listen to your body, and respect its signals.

Supervision is strongly advised, especially in the first months after surgery. A physical therapist can tailor the program to your needs, demonstrate proper form, and help advance or modify moves as your healing progresses. Remember, pushing too hard or attempting challenging exercises too soon can set back your recovery. Safety should always be your top priority.

Moving Forward: Building a Stronger Foundation After Spinal Fusion

Recovering from spinal fusion is more than just a healing process—it’s an opportunity to lay the groundwork for a healthier, more resilient future. The essential movements described here aren’t just exercises; they’re building blocks that gradually restore confidence, stability, and freedom in your daily life.

It’s easy to feel overwhelmed by restrictions or worry that progress is too slow. Many people think recovery means only resting, but gentle movement, when done appropriately, is a quiet catalyst for healing. Like tending a garden, small, consistent efforts can yield surprisingly strong results over time—even if change feels invisible at first.

One hidden benefit of reintroducing movement is the boost in mental well-being. Simple, structured activity can help lift your mood, give you a sense of accomplishment, and help you reconnect with your body’s strength in new ways.

If you’re ready to streamline your recovery and make the most out of every step, consider trying the Dr. Muscle app. It automates your rehab progress and helps you stay on track with everything discussed and more. Try it free.

FAQ

What is spinal fusion?

Spinal fusion is a surgical procedure in which two or more vertebrae are joined together using bone graft material and, often, metal hardware, to stabilize part of the spine. Common reasons for spinal fusion include spinal stenosis, herniated discs, or instability caused by other spinal disorders.

What moves are commonly recommended after spinal fusion?

Exercises that emphasize stability and safe mobilization are prioritized. This includes pelvic tilts, bird-dogs, gentle bridges, modified planks, and clamshells. Always follow your physical therapist’s individualized plan.

Why are these moves important?

Strengthening the muscles that support and surround your spine—including, but not limited to, the abdominal and back muscles—helps improve overall stability, promote healthy movement patterns, and reduce the likelihood of future pain or injury.

Are any movements unsafe after spinal fusion?

Yes—full sit-ups, traditional crunches, Russian twists, deadlifts, twisting, or deep bending should not be performed without explicit clearance from your care team. These may endanger the fusion site.

When can I begin these moves?

The allowed timeline will vary greatly depending on surgical specifics and your healing. Some gentle exercises may begin weeks after surgery, while more challenging moves may be delayed for months. Only start when directed by your healthcare professional.

What are the potential benefits of these moves?

Improved posture, reduced pain, enhanced stability, and increased strength and flexibility—all contributing to a safer and more confident return to daily activity.

Can these moves prevent future spine problems?

By strengthening supportive muscles and improving movement quality, these moves may reduce future complications, but they cannot eliminate all risks. Ongoing guidance and lifestyle habits remain crucial.

Are there risks?

Yes—performing moves incorrectly or too soon increases the risk of strain or injury. Always proceed under professional supervision and stop if you experience sharp or lingering pain.