4 Ab Exercises to Do After a Spinal Fusion

When back pain is aggravated by excess motion in the spine and can’t be resolved with nonsurgical methods, spinal fusion surgery may be necessary.

Although a spinal fusion will limit the types of abdominal exercises you can do safely, there are still many options available. The key is to make sure you are performing exercises that will not do more harm than good and to do them properly.

(Keep in mind that this program is not meant to be used in place of rehab after a spinal fusion procedure. Always make sure to get approval from your doctor before beginning any exercise program after spinal surgery.)

What Is Spinal Fusion?

Spinal fusion is a surgical procedure used to correct problems with vertebrae in the spine, specifically when motion between the vertebrae is the source of pain, according to the American Academy of Orthopaedic Surgeons. This can happen due to arthritis, injury, disease, or the normal aging process.

The procedure involves fusing two or more vertebrae so that they heal into a single, solid bone. This is done to restore stability to the spine and eliminate the pain from the motion of the separate vertebrae.

While a fused spine means eliminating traditional ab workout favorites like crunches, Russian twists, and side bends, there are plenty of other exercises to replace them.

Ab Exercises After Spinal Fusion

Reinforcing a solid, stable position from a neutral alignment should be the overall goal when performing ab exercises after spinal fusion. A neutral spine is one in which the spine is neither flexed nor extended.

A good start is to replace spinal flexion and extension exercises, such as crunches and supermans, with anti-extension and anti-flexion exercises like plank variations.

Also, replace twisting and bending exercises like Russian twists and bicycle crunches with anti-rotation band presses and cable chops or lifts.

The following moves are ideal abdominal exercises if you’ve had a spinal fusion.

However, you should not attempt to perform these exercises until you have consulted with your surgeon or physical therapist. They will take into account factors like how far along in the healing process you are, your current pain levels, and anything else that is relevant to your specific situation.

1. Anti-Extension Exercises

Move 1: Forearm Plank

1. Start in a push-up position, keeping your feet together and your toes on the ground.
2. Engage your core. You should be “long and strong” from your heels to the tip of your head.
3. Hold this position for 15 to 30 seconds, depending on your current fitness level. Repeat for two to three sets.

Move 2: Glute Bridge

Although this is an exercise that is primarily used to activate the glutes, it also reinforces a good pelvic position via the abdominal muscles. As you bridge, the low back will arch if the abdominals are not engaged. The goal is to prevent this from happening.

1. Lie on the floor with your knees bent and your feet flat on the floor.
2. Squeeze your glutes and core to lift your hips, hold for two seconds, and slowly lower back to the floor.
3. Repeat for two to three sets of 8 to 10 reps.

2. Anti-Rotation Exercises

Move 1: Anti-Rotation Press

For this move you’ll need a cable machine (found at most gyms). The goal is to resist the rotation caused by the cable’s pull. Your abdominal muscles and obliques should be working hard to keep your hips and shoulders facing forward.

1. Set the cable pulley to chest height. Stand sideways to the machine with your feet shoulder-width apart, knees slightly bent, and your core engaged.
2. Grab the handle with both hands and hold it at the center of your chest. The cable should not be pulling you sideways.
3. Without letting your torso twist, press the handle straight out in front of you until your arms are fully extended. Hold this position for a moment, focusing on keeping your body completely still.
4. Slowly bring the handle back to your chest and repeat for 8 to 10 reps before switching sides.

Move 2: Anti-Rotation Squat

This exercise also requires a cable machine.

1. Set the cable pulley to just below chest height.
2. Stand sideways to the machine with your feet shoulder-width apart, knees slightly bent, and your core engaged.
3. Grab the handle with both hands and hold it out away from the center of your chest. The cable should not be pulling you sideways.
4. Without letting your torso twist, go into a squat position and hold for three to five seconds, focusing on keeping your body completely still.
5. Return to the starting position and repeat for 8 to 10 reps before switching sides.