Response to reader: Exercising after back surgery

Dear Dr Gardner

I read your article on 'Build core strength' and it prompted me to write to you about my problem. I used to be in the gym regularly. In 2008, I had surgery on my spine. I went back to the gym. I again had surgery in 2010. In both instances the problem was discs squeezing the nerves. I do not now attend the gym but I miss the exercises - the cardio and the weights.

What kind of exercise can you recommend for someone who has had two spinal surgeries? Do you know someone who could work with me. The neurosurgeon told me he would prefer if I work with someone who knows how to deal with a person who has had back surgeries. Dr Gardener, I am watching the weight creeping upon me and it is depressing me more than you can imagine. I look forward to you timely personal response.

- Eve

Dear Reader,

Walking is usually the first workout to be attempted following spinal surgery. There are no restrictions regarding walking for persons recovering from spinal surgery, because it expedites recovery. Inactivity after spine surgery can result in the loss of your flexibility and motion within your spine.

The following should help to restore the health of your back:

1.Lie on your back and lift one leg toward your torso and hold the stretch for 30 seconds Switch to the opposite leg and repeat the stretch.

2. Lie on your back with your knees flexed, slowly draw your right knee up to your chest then return it to the floor; slide your leg out then slide it back; repeat with the left. With both knees bent, pull both knees up to your chest then slowly lower both legs to the floor.

3. Lie face down on the floor, tighten your seat muscles and hold for three seconds then relax, repeat five times.

4.Assume a position on all fours (on your knees and hands) then arch your back like a cat while pulling your abdomen in, and lowering your head at the same time. Do the reverse arch while bringing your head up and form a 'U' with your spine.

5. Sit in a chair with your legs apart and feet on the floor, lean forward slowly until your shoulders are between your knees and your chin is close to your chest, swing your arms loosely then slowly. Return to starting position then swing both arms together to the right of your right foot, between both feet, and then to the left of your left foot then back to the start.

6. Stand with your feet together, hands clasped behind your back, and your neck and back straight. Bend forward at your hip then lower your trunk as far as you can. At the same time raise your head until you feel the stretch in your back and legs.

7. Swimming is another very effective post-surgery, low-impact recovery activity you can try. Once your spine has been completely healed, you should be able to resume your regular routine, including weights training, with reduced intensity.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.