Lumbar Hardware Removal Starter Exercise Guide

1. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

2. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

3. Abdominal Bracing

What it helps: Switches on the deep core muscles that stabilize and protect your spine through everyday movement — lifting, bending, twisting.

How often: hold 5–10s sets of 10, a few times a day.

1. Lie on your back with knees bent.
2. Gently tighten your stomach as if bracing for a light poke — do not suck in or hold your breath.
3. Hold the light tension while breathing normally, then relax.

Tip: Aim for about 20% effort, not a maximal squeeze.

4. Posture Training

What it helps: Trains a neutral, balanced spine for sitting, standing, and lifting — good posture takes strain off the back all day long.

How often: throughout the day.

1. Sit or stand tall, stacking ears over shoulders over hips.
2. Gently draw your shoulder blades down and back.
3. Hold a tall, relaxed neutral position; reset whenever you slouch.

Tip: Set reminders to check your posture during the day.

5. Hamstring Stretching

What it helps: Keeps the back of the thigh flexible so the knee and hip move freely and your stride stays easy.

How often: hold 20–30s sets of 2–3 reps, 1–2 times a day.

1. Lie on your back and loop a towel around one foot.
2. Gently straighten the knee toward the ceiling until you feel a light stretch.
3. Hold, then relax.

Tip: Stretch to mild tension, not pain.

6. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

7. Diaphragmatic Breathing

What it helps: Calms the nervous system and gently engages your deep core — a relaxed, supported way to start any session.

How often: 5–10 breaths repetitions, several times a day.

1. Lie on your back, knees bent, one hand on your chest and one on your belly.
2. Breathe in slowly through your nose so your belly rises while your chest stays still.
3. Breathe out slowly through pursed lips, letting your belly fall.

Tip: Keep it relaxed — never force the breath.

8. Heel Slides

What it helps: Coaxes gentle bending back into the knee — restoring the motion you need for stairs, sitting, and getting in and out of a car.

How often: 2-3 sets of 10, a few times a day.

1. Lie on your back with your legs straight.
2. Slowly slide your heel toward you, bending the knee.
3. Slide it back down.

Tip: Only go as far as is comfortable.

Recovery reading

• ACDF (Cervical Fusion) Recovery
• Lumbar Fusion Recovery
• Lumbar Microdiscectomy Recovery
• Walking and Activity After Spine Surgery
• All Spine Surgery recovery guides