Functional Activities

Activity Pacing

For a full recovery after spine surgery, you will need to be aware of pacing your activities, move a little, and rest a little. By taking it slowly, you will give your body a chance to recover fully after the surgery.

Use the decompression position 2-3 x a day, as a rest activity for the first few weeks after surgery.  Do not exercise or do other activities for more than 30 minutes at a time.  Instead you should pace yourself and LISTEN TO YOUR BODY.

Keep in mind that any activity you do should be gentle. Now it is not the time to try an intense exercise program. You should avoid standing or sitting for more than 30 minutes at a time and remember to change positions frequently.

Getting In and Out of Bed

You climb in and out of your bed every day, but you probably don't think about how these everyday tasks affects your spine. This is how you can do it properly.

To get into bed: Sit at the edge of the bed, with your feet flat on the floor. Take a breath before you start to move. Then inhale as you bring both hands down onto the side of the bed, lift your feet up and lower your head down onto the pillow. Relax and take a breath in this position. Inhale; roll your body onto your back, so your shoulders knees and hips move together. Exhale, relax. At it this point you should have made into bed comfortably.

To get out of bed: You will simply reverse the pattern. Take a breath in relax, begin to roll onto your side moving your shoulders and hips together, inhale/ exhale, push up to sitting and let your legs come off as your arms push you up, comfortably.

You should practice it every time you get into or out of your bed.

Decompression and Icing Posture

Throughout you recovery process you will need to periodically decompress your spine. Decompression means to take the pressure off your spine, to give it a rest, from bearing the weight of your body. You do this by lying down, a position called the decompression posture. While in this position you can also ice your surgical area.

Lie on your back with 1 or 2 pillows under your knees, and one under your neck to be comfortable, arms at your side with your palms turned up (this helps open up your shoulders). You can do this on a couch or bed. You can use the decompression posture to rest your neck or back at anytime during the day.

Place an ice pack in a towel or pillow case on the area where your surgery was performed. To properly position the ice on your back, roll into your side with enough room to place the ice on the surgical site and then roll back. For your neck, just position the ice under it. Keep it there for 15-20 minutes. If you are unable to lie on your back you may lie on your side with a pillow between your knees, then while lying on your side you can place the ice pack on your surgical site.

Repeat this every 2 hours for 2-3 days after your surgery and 2-3 times a day as needed thereafter.

You can use the decompression posture and icing indefinitely for pain and prevention; for example, it can be part of your daily routine to use this posture and icing after strenuous activities.

Sit to Stand

This video will show you how to move in out an out of a chair more efficiently and with less pain.

To learn how to stand up properly from a chair, you have to start by first moving forward to the edge of the chair, making sure that your feet are under your knees. You may need to use the arms of the chair to make this easier. As you move to a standing position take a breath in and bend from your hips, keeping your chest lifted, and stand.

To sit down take a breath, reach back for the arms of the chair, scoot your hips back into the chair. This should have made the movement much easier for you.

Some of the most common problems that cause pain as we stand are being too far back into the chair forgetting to scoot forward, if you stand while your weight is way back in the chair, it is going to be too hard for you to shift your weight forward. Another very common problem is to have your feet too far out in front of you. You might have scooted forward to the edge of the chair, but your feet is not lined up correctly, which is still going to make it very difficult to move forward. Something else that frequently happens is people put all their weight on their heels, so when they are going to stand up, the weight is still back.

This is something you are going to do several times a day, so try to be aware of those particular things that make the movement easier.

Sitting with a Beach Ball

Most people don't think about their posture when they are sitting, but good posture can help prevent or reduce back pain. This video will show you how a slightly inflated beach ball can help you sit properly with good spinal alignment.

To do this activity use a small beach ball that has been inflated with 3 to 4 breaths. It should look as if it is mostly deflated and almost flat.

Place the beach ball on your back, vertically behind the chair, and then scoot back all the way until you feel the support of the beach ball. This position will help to lift the chest. The beach ball can be changed frequently you can move on it as you need to. This could be used effectively when you are sitting at your computer, in your car or watching TV on your favorite chair.

This position should feel comfortable, but if you feel any pain, STOP the activity immediately. You can also use the slight inflated beach ball if you've had neck surgery.

Remember the beach ball is usually more comfortable if it is placed vertically, along the spine, which will help to lift and support your chest. You may also use it in a horizontal position, if you feel that is more comfortable.

Bending and Lifting

Anytime you bend to pick up or lift anything you should be mindful that you are using your hips and your legs and not your back. Avoid all heavy lifting, pushing or pulling for at least 2 weeks after your surgery. After 2 weeks limit lifting to no more than 10 to 15 lbs and avoid lifting items repetitively. Before you lift, plan where you are going to bring the item first and then make sure the area is clutter-free.

The proper way to bend or lift is to use your hips and your legs. To lift something moderately heavy, start to squat (by slowly bending both knees, keeping your feet hip-width apart) down to the floor, reaching for the object while your back remains straight, as you lift, bring the object close to you. Without holding your breath, contract your stomach muscles and lift the object with both your arms and bring the object to your upper body. Remember, you shouldn't hunch or arch your back as you bend or lift. Instead, try to keep your back in a neutral position and bend at the hips and the legs.

Alternate Bending and Reaching

Another bending and reaching activity you can try is called the modified golfer's lift. This lift allows you to safely reach into an object such as a refrigerator, washing machine or dryer.

As you stand, extend one leg behind you and support yourself with the same hand, keeping your back straight, bend the other knee reach into the object and then come back up, straightening the knee, and keeping your spine straight. Remember, you should not hunch or arch your back as you reach and lift. Instead, try to keep your back straight as you return to the standing position.

Maintain a good alignment and postural awareness can help reduce or prevent pain.

Postural Alignment

You might think it takes too much effort to stand properly, but actually it is really easy.

To help you maintain good alignment while standing, imagine a long golden thread coming up from the crown of your head, this golden thread is pulling you up helping to increase and straighten your posture. You should feel as you if you grow 1 or 2 inches taller.

When you are standing, your feet should be firmly planted on the ground about hip distance apart. Notice if you are putting more weight onto the tops of your feet or if you are putting more weight into your heels. Your weight should be evenly distributed between the front of the feet and the back of the feet. Make sure your hips are directly over your ankles, your shoulders over your hips and your ears over your shoulders. Tuck your tail bone by drawing the navel in; at the same time lengthen space between the ribs and the pelvis.

This is a very settle movement and you should simply feel as if you are getting taller. Avoiding shrugging your shoulders, there should be space between the ears and your shoulders. Keep your neck long, by keeping the chin gently tucked in.

Maintain a good alignment and postural awareness can help reduce or prevent pain.

Walking

Walking is an important part of recovery from your surgery at the Laser Spine Institute.

Gradually increasing your time walking throughout the day will help improve your strength and endurance. Walking is an everyday activity, and how you walk can affect your spine.

The natural walking pattern involves the heel hitting the floor first and the toes pushing off last. As you walk your arms should be relaxed and swinging at your side, your head and your eyes should be looking forward.

Perhaps what you have been doing incorrectly is placing your foot flat and then maintaining a wide base of support. Or, you are looking at the ground as you walk; this actually causes your walking pattern to be more work and extra strain to your spine. The correct pattern is eyes forward, arms swinging gently, heel to toe. Awareness of your posture and how you use your feet as you walk will help you walk with less strain and pain.

It is important that if you are using a cane or walker, because you have difficulty with your balance or you are in pain, you need to practice the walking pattern with this device, the cane or the walker will allow you to maintain the correct walking pattern and strengthen those muscles in that pattern.

Initially after surgery we encourage you to walk 10 to 15 min 3 times a day.