You had back surgery. Or it’s on the calendar.

And nobody told you what the weeks after actually look like.

What’s safe for me? When can I start exercising again? When can I play a round of golf?

So most people do one of two things.

They do nothing because they’re scared to move.

Or they rush back and flare up.

Both drag your recovery out and shrink your life.

Heck, I lived with back pain for over 10 years. I know what fear of movement does to you.

In this video I lay out the spine surgery recovery timeline in plain phases, and what kind of movement fits each one. Whether you had a lumbar fusion, an L5-S1 fusion, or another spine surgery, your surgeon’s restrictions always come first. This video shows you how to move well inside them.

• Walking is your first exercise: short, frequent walks with relaxed posture and a normal arm swing, no shuffling or guarding.
  
  
• Phase 1, Weeks 0-2 (protect and move a little): walking, getting in and out of bed calmly, and breathing to relax your trunk, while following every restriction from your surgeon.
  
  
• Healing vs. the alarm system: why pain can stick around even after you’ve healed.
  
  
• Phase 2, Weeks 2-6 (build the walking base): longer walks, gentle mobility your care team has cleared, and simple moves like glute squeezes and heel slides. Track how you feel the next day, not just during.
  
  
• Phase 3, Weeks 6-12 (start building strength): sit-to-stands, bridges and supported carries, with small steps up in load and calm reps.
  
  
• Phase 4, 12 weeks + (get your life back): gym work, hobbies, travel and lifting the grandkids, built back step by step.

The 3 biggest spine surgery recovery mistakes, and what to do instead.

This is the biggest thing you’re going to learn….Your surgeon fixed the structure but your nervous system still remembers the years of pain and stays on guard.

Tissue heals on a timeline. The alarm system doesn’t.

Work With Me:
https://www.fitness4backpain.com/apply

The ONE Thing Chronic Back Pain Sufferers should be doing (not stretching, core training, or injections) WATCH TRAINING: https://www.fitness4backpain.com/resetworkshop

Addicted to your healing,

William