Approximately 80 percent of adults will experience back pain during their lifetime. Unfortunately, when pain is aggravated by excessive movement and cannot be resolved by non-surgical methods, spinal fusion may be necessary.
Although it seems like a lumbar spinal fusion may be the end of your active days, you can still lead an active lifestyle when you exercise and strengthen your entire body, especially your abs.
The key is to make sure you are doing exercises that will do no more harm than good and do them with the proper execution.
How does lumbar spinal fusion work?
The purpose of a spinal fusion is to limit movement between segments of the spine that move too much. After surgery, you may have problems with movement through the spine, as well as with many known abdominal exercises.
The problem is that the spine will move more easily above and below the fusion, which can lead to pain and / or injury to those segments.
With that in mind, the best abdominal exercises for those with a fused spine are stabilization exercises. These movements challenge the musculature to prevent movement across the entire spine, rather than producing it. Unfortunately for some, this eliminates traditional favorites like crunch, Russian twist, and side twists. But there are many other exercises to replace these old resources.
Abdominal exercises after vertebral fusion
Strengthening a solid and stable position from a neutral alignment should be the general goal when performing abdominal exercises after spinal fusion. A good start is to replace the flexion and extension exercises of the spine, such as the abdominals and the “superman”, with anti-extension and anti-flexion exercises, such as table variations .
In addition, it replaces twisting and flexing exercises, such as Russian turns and bicycle crunches, with exercises such as anti-rotation band press and cable cutters or lifts. Working the abs from a stable posture in order to prevent movement is key.
The following exercises are conducive abdominal training exercises for a lumbar spinal fusion, but only when performed correctly and safely.
We want to make it clear that this is not a program intended to rehabilitate anyone from a spinal fusion procedure. Always make sure you get your doctor’s approval before beginning any exercise program after spinal surgery.
Anti-extension exercises
Forearm table
From your forearms, keep your feet together and your toes on the floor. Engage your core by imagining by pulling an invisible zipper toward your rib cage. Maintain this solid position while raising your hips toward the ceiling.
You should be “long and strong” from the heels to the tip of the head. Hold this position for 15 to 30 seconds depending on your current physical condition. Repeat two or three series.
Gluteus bridge
Although this is an exercise that is mainly used to activate the buttocks, it also reinforces a good pelvic position through the abdominal muscles. When doing a bridge, the lower back will arch if the abs are not involved; the goal is to prevent this from happening.
Start from a supine position with your knees bent and your feet flat on the floor. Achieve a slight backward tilt of the hips using your abs.
Keeping your hips in a good position, lift up through your heels and use your glutes to close your hips off the ground. Hold this position for two seconds before going back down to the ground. Repeat two to three sets of eight to 10 repetitions.
Anti-rotation exercises
Anti-rotation press
From an athletic standing position, with your abs contracted, your hips slightly back, and your knees slightly bent, place a cable or band so that it is at chest level and stand next to the cable or band.
Bring the cable / band handle to the center of your chest. Without twisting or lowering your body, arch the handle away from your chest and keep it in final range for a second or two.
Return the handle to the starting position and repeat eight to 10 repetitions. Do two or three sets facing each direction, keeping in mind that you should feel the exercise working on your abs as it prevents your body from deviating from the starting position.
Diagonal cut with foot cable
Using a set of cables in a high position and the rope attachment in the long position, grab the rope. With the cable perpendicular to your body, get into a half squat position.
Squeeze your abs and pull the rope through your body at a 45-degree downward angle so that your hands end at the side of your knee down near your pocket. All the time, focus on keeping your body from spinning or your lower back from arching. Repeat two or three sets of eight to 10 repetitions facing each direction.
