Secure Your Waist and Spine Health

It might be tempting to think everything is over after a herniated disc surgery. However, the most critical phase of recovery begins with post-operative lifestyle and exercise habits. Performing the right exercises during this period both accelerates your recovery process and prevents the recurrence of the hernia.

1. When Should I Start Exercising?

It varies depending on the type of your surgery and your general health condition.
After a fully endoscopic herniated disc surgery, generally:

• Light walks can be started from the 1st day.
• After the 2nd week, you can move on to light exercises accompanied by a physiotherapist.
• After 4–6 weeks, strengthening exercise programs are introduced.

In all cases, you should first get your doctor’s recommendations.

Remember:

“Not exercising can reduce the effectiveness of a successful surgery.”

2. Aims of Post-Surgery Exercises

• To prevent muscle weakness
• To provide stability around the waist
• To correct postural disorders
• To prevent hernia recurrence
• To support psychological recovery

3. Exercises for the Initial Period (First 2 Weeks)

1. Deep breathing and abdominal muscle activation

• Lie on your back in bed.
• Gently pull in your stomach while breathing deeply.
• Can be done in 3 sets of 10 repetitions per day.

2. Heel Slides

• While lying on your back, keep one leg straight and slowly slide the heel of the other leg towards your buttock.
• Move without putting strain on the muscles.

3. Short Walks

• Short-distance walks indoors 2-3 times a day are beneficial.

4. Intermediate Period (3–6 Weeks): Let the Strengthening Begin

1. Bridge Exercise

• Lie on your back with your knees bent.
• Lift your hips off the floor and hold for a few seconds.
• 10 repetitions × 3 sets.

2. Cat-Camel Stretch

• Get on all fours.
• Arch your back upwards, then curve it downwards.
• Perform in sync with your breathing.

3. Bird-Dog Exercise

• Start on all fours.
• Extend the opposite arm and leg straight.
• It improves balance and coordination.

5. Late Period (6 Weeks and Beyond): Functional Strengthening

• Strengthening core muscles with Pilates or yoga
• Supporting hip and leg muscles with light weights
• Re-educating daily life posture with posture exercises

At this stage, a personal program should be created under the supervision of a physiotherapist.

What to Avoid

• Sudden forward bending
• Lifting heavy weights
• Sitting for long periods
• Hard mattresses or pillows
• Exercising at the gym without proper guidance

Lifestyle Recommendations

• Use an orthopedic pillow and mattress.
• Do not sit in front of the computer for long periods.
• Use headphones instead of talking on the phone with your neck bent forward.
• Incorporate regular walks and light exercises into your daily routine.

Conclusion: Exercise Is a Continuation of the Surgery

Although fully endoscopic herniated disc surgery is one of the most comfortable treatment methods offered by modern technology, true success comes from the proper management of the post-operative period.
Exercises aim not only for recovery but also for improving quality of life.

Advice from Assoc. Prof. Dr. Emir Kaan İzci:

“Each patient’s anatomy and lifestyle is different. The exercise plan must be personalized. When necessary, professional support from a physiotherapist should be sought.”

Make an Appointment – Don’t Postpone Your Spinal Health

For detailed information about the pre- and post-operative process, you can contact Assoc. Prof. Dr. Emir Kaan İzci.