Pain guide · Back pain

Exercises after back surgery: discectomy, decompression and fusion, stage by stage

Most lower back operations are one of three: a discectomy (or microdiscectomy), which removes the part of a disc pressing on a nerve; a decompression (laminectomy), which widens a narrowed spinal canal; or a fusion, which joins two or more vertebrae. Recovery starts on the first day with walking, and exercise programmes from about 4 to 6 weeks help people recover faster.

Your surgical team's plan comes first, and hospitals differ, especially on bending, lifting and sitting. After a discectomy, trials found those restrictions made no difference; after a fusion, they haven't been tested, and plans are more cautious. This page gives the usual stages with 3D demos, what the trials found, typical timings for work and driving, and the warning signs that need help the same day or a 999 call.

4-stage exercise plan When to get help 35 sourcesUpdated 21 October 2026

When to get help first

Exercise is for pain that has been checked or is clearly mild and settling.

Get urgent medical help if

Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself, and tell them you've had back surgery.
Call 999: calf or leg pain or swelling with breathlessness or chest pain. It could be a clot that has reached the lungs. Do not drive yourself to A&E.
Call 999 or go to A&E: back pain with chest pain, or back pain that started after a serious accident, such as a car crash.
Same day (the hospital or NHS 111): new pain, weakness or numbness in your legs, numbness or weakness that is getting worse, or constant pain that keeps getting worse.
Same day (the ward, your GP or NHS 111): the skin around your stitches is hot, itchy, red, swollen or oozing, or you have a high temperature or feel hot, cold, shivery or generally unwell. These can be signs of an infection. If you feel unwell and the wound looks infected, go to A&E.
Same day (your surgical team or NHS 111): clear fluid leaking from the wound, or a severe headache that's worse when you sit or stand and eases when you lie down. After spinal surgery this can mean a leak of the fluid around the nerves, which sometimes needs more treatment.
Same day (your surgical team): dressings that are repeatedly soaked with blood.
Same day (GP or NHS 111): throbbing pain and swelling in one leg, usually the calf or thigh, with red, blue or darker skin or swollen veins. It could be a blood clot (deep vein thrombosis, DVT), which is more likely while you're moving about much less than usual or after a hospital stay.

See a doctor or physiotherapist if

Numbness, pins and needles or pain in either leg that comes on during your exercises: stop that exercise, and if it lasts more than a few days, phone the ward you were discharged from.
Your leg pain comes back after a spell of being better: tell your surgical team or GP. A disc can bulge again at the same level, in about 1 in 8 people.
Pain that isn't easing over the weeks, or you're not getting back to your usual activities: ask your team about physiotherapy.

Understand it

Three common operations

A discectomy, or microdiscectomy, removes the part of a disc that is pressing on a nerve, through a small cut at the base of the spine. One NHS hospital calls it a very successful operation for leg pain that is "not an operation to cure low back pain". A decompression (laminectomy) removes small pieces of bone, and sometimes disc, to widen a narrowed spinal canal, usually for spinal stenosis; the NHS says you may go home after about 2 to 5 days. A fusion joins two or more vertebrae with bone graft, screws or plates to make that part of the spine stable.

NICE (the National Institute for Health and Care Excellence) suggests considering a decompression for sciatica when treatment without surgery hasn't helped and the scan matches the symptoms, and says not to offer a fusion for low back pain except as part of a trial. The guides on sciatica, herniated discs, spinal stenosis and spondylolisthesis cover who might be offered which operation.

Sources 1, 2, 3, 4, 5

What recovery usually looks like

After a discectomy, most wounds heal in about 2 weeks, while muscle and bone take about 6, one NHS hospital says. After a decompression, the NHS says you may be able to go back to work at about 4 to 6 weeks, and it may take up to 12 weeks to do all your usual activities. After a fusion, recovery is longer: one NHS leaflet suggests a desk job at 6 to 8 weeks and heavy manual work after 3 to 6 months.

Your back is likely to be sore for about the first 2 weeks, and good and bad days are normal. You won't get better overnight.

Sources 1, 3, 4, 6, 2

What to expect from a discectomyEmerging evidence

One NHS hospital's figures: 80% to 90% of people are satisfied with the relief of their leg pain. Numbness or weakness recovers in about 6 in 10 people, can take up to 2 years, and is as likely to recover with or without surgery. About 1 in 10 still have significant symptoms, and up to 15% find their back pain more troublesome afterwards, usually as a nuisance-level ache.

The same hospital gives the risks: a tear in the lining around the nerves in 4 to 5 in 100, which may mean lying flat for 1 to 2 days; nerve damage in about 1 in 100; a wound infection in 1 or 2 in 100; a clot reaching the lungs in fewer than 1 in 200; and cauda equina syndrome, damage to the nerves to the legs, bladder and bowel, in about 1 in 500.

Source 1

A disc can bulge again, and a scan can misleadEmerging evidence

Across 51 studies of 52,479 people, 12.9% had a disc bulge again at the same level after a discectomy, more often with a high body weight, diabetes or certain changes on the scan. In two trials, it happened within a year in 7% to 14%.

Scans can show a recurrent disc that isn't causing trouble. In 108 people scanned every 3 months for 2 years after a discectomy, 23% showed a recurrent disc; more than half of them had no symptoms, and they did no worse than people whose scans were clear. A recurrent disc on a scan isn't a reason for treatment on its own: what matters is whether your symptoms match.

Sources 7, 8, 9, 10

What helps, and how strong the evidence is

Walk from the first dayStrong evidence

Every NHS plan gets people up and walking within hours or the next day, with frequent short walks that build each day; one leaflet says "frequent shorter walks are better than fewer longer ones". A London NHS hospital's plan aims to build up to 150 minutes a week of walking that leaves you warm and slightly out of breath.

In a US trial of 250 people after complex lumbar surgery, a programme started at 3 months, with a walking goal, a pedometer and phone calls, roughly doubled the gain in walking at 4 months, and some of the gain lasted to a year. Its effect on disability hasn't been reported yet, and no trial has tested whether a walking programme changes pain or disability after back surgery.

Sources 3, 1, 11, 4, 6, 12

Exercise from about 4 to 6 weeks speeds recovery after disc surgeryEmerging evidence

A Cochrane review of 22 trials (2,503 people) found that exercise programmes starting 4 to 6 weeks after disc surgery reduced pain and disability faster than no treatment in the short term, though not in the long term. More intense programmes did a little better than gentle ones, and programmes at home did about as well as supervised ones. None of the trials found more repeat operations. Programmes started straight after surgery did no better than their comparisons, which included exercise.

The evidence is low to very low quality, and most programmes were tested in only one trial.

Source 13

After a decompression for stenosis, active rehabilitation helpsEmerging evidence

A Cochrane review of 3 trials (373 people) found that active rehabilitation, started 6 weeks to 3 months after the operation in sessions of 30 to 90 minutes once or twice a week, improved back-related function more than usual care: by about 20% in the short term and 23% at a year, on moderate-quality evidence. Back pain and, at a year, leg pain eased more too. No harms were reported, and the effects were small to medium.

Source 14

After a fusion, the evidence is thinnerMixed evidence

A 2016 review found only 3 trials. Pooling 2 of them (237 people), programmes combining exercise with a cognitive-behavioural approach, a kind of talking therapy, reduced disability and fear of movement more than usual care, on low-quality evidence. In a trial of 52 people, starting functional training in the first 12 weeks improved walking distance at 3 months but not at 6 months, with no difference in disability.

Sources 15, 16

Bending, lifting and sitting limits after a discectomy made no differenceEmerging evidence

In a 2026 trial of 200 people after a microdiscectomy, 2 weeks of limits on sitting (15 to 30 minutes in every 2 hours), lifting (under 5 kg) and strenuous activity gave no better results at a year than resuming normal activities as comfort allowed. The disc bulged again in 10% with limits and 14% without, a difference that could be chance, and activity monitors showed only 1 in 10 kept to the limits. In another trial of 108 people, 2 weeks of restrictions did as well as 6. In 152 people given no restrictions at all, 98% returned to work, after an average of 1.2 weeks, and returning very early wasn't linked to sciatica coming back or another operation.

There are gaps. A 2025 review found no study of restrictions after a fusion, and in a 2026 survey of 703 spine surgeons, 79% still restricted activity after a discectomy. NHS hospitals disagree too: one tells people after low back surgery it is safe to lift, bend, twist and sit for as long as they like, while others advise avoiding lifting and bending for at least 6 weeks, and heavy lifting for 6 months after a fusion. Your team's advice comes first.

Sources 8, 9, 17, 18, 19, 6, 1, 4

A brace after a fusion: no benefit shownEmerging evidence

In 5 trials (362 people) after a fusion, wearing a brace made no difference to pain, function, complications or whether the bones fused. In one trial of 90 people, 8 weeks in a corset gave the same results at 2 years as none. Some surgeons still prescribe one; wear it if yours does.

Sources 20, 21

Getting back to workEmerging evidence

Across 31 studies, 78% of people went back to work after a microdiscectomy, at an average of about 5 weeks, and going back became less likely after about 6 weeks. A review of 63 studies (7,100 people) found time off ranging from under a week to 20 weeks, with work before the operation, other illnesses, age and how long the symptoms had lasted predicting it. A 2026 review found going back early didn't lead to worse results or the disc bulging again. These are mostly observational studies.

Sources 22, 23, 24

Exercise before the operation: unprovenMixed evidence

A 2021 review found programmes before lumbar surgery based on cognitive-behavioural therapy did no better than usual care, and too little evidence on exercise. A 2025 review of 8 trials (739 people) found exercise before surgery slightly improved disability at 3 months and back pain at 6 months, on very low-certainty evidence. In a 2026 trial of 164 people aged 75 and over having a fusion, 4 weeks of exercise, nutrition and psychological support before the operation cut complications within 90 days (75% against 91%). Staying active before surgery is sensible, but it isn't proven to change the result.

Sources 25, 26, 27

Surgery or not: what the trials foundStrong evidence

For sciatica from a disc, early surgery gave faster relief of leg pain than a longer try without surgery, but by a year 95% in both groups had recovered, and at 5 years there were no differences; 46% of the group without early surgery had an operation later. For sciatica lasting 4 to 12 months, a microdiscectomy left much less leg pain at 6 months (2.8 against 5.2 out of 10). The sciatica, herniated disc, spinal stenosis and spondylolisthesis guides cover these decisions in full.

Sources 5, 28, 29, 30

How much pain is OK while you exercise?

A sore back is expected; spreading leg symptoms are notEmerging evidence

In the first weeks, your back will be sensitive, and at times your pain may increase without anything being wrong, one NHS hospital says; if new or increased pain is stopping you doing things, go back a stage until you feel more comfortable. Another says that if you do too much one day and your back is very sore, keep up the gentle exercises until it settles before doing more, as making your back painful early on is unlikely to do harm but adds inflammation and delays healing. Good and bad days are normal.

Leg symptoms are the exception: stop any exercise that brings on numbness, pins and needles or pain in either leg, and if it lasts more than a few days, phone the ward you were discharged from, as one NHS hospital advises.

From about 6 weeks, this site's back pain rule applies: discomfort up to about 5 out of 10 that settles within an hour or so and is no worse the next morning. That figure is for back pain in general and hasn't been tested after surgery.

Sources 6, 4, 11, 2

The exercise plan: 4 stages

Start at the first stage. Each move opens a full guide with a 3D demo.

Stage 1

Hospital and the first 2 weeks: walk, and get the back moving gently (as your team allows)

As your team allows, from the day of surgery. Get up and walk as soon as you can, often within hours or the next day, then take frequent short walks, building a little each day. Move your feet and ankles often while you're in bed. Get in and out of bed by rolling onto your side (the log roll, in the notes below). Your back will be sore for about the first 2 weeks, so take your painkillers as advised so you can move. Keep to any limits your team gives you, especially after a fusion.

Treadmill walking demonstrated on the 3D figure

3D demoTreadmill walkingBeginner · Cardio machine

Short walks several times a day from the first day, adding a little each day · Walking round the house and outdoors is the point, not the treadmill. NHS leaflets' advice

Harder: Treadmill jogging

Ankle circles demonstrated on the 3D figure

3D demoAnkle circlesBeginner · No equipment

Pump the feet up and down and circle each ankle, about 10 each way, every hour or so while you're in bed · Moving the legs and feet early helps prevent clots, one NHS hospital says; the count is editorial

Harder: Ankle CARs

Pelvic tilt into bridge demonstrated on the 3D figure

3D demoPelvic tilt into bridgeBeginner · No equipment

The tilt only, no bridge yet: tilt the pelvis to flatten, then gently arch the back, 15 to 30 times, twice a day · Lying with the knees bent. King's College Hospital's dose

Harder: Glute bridge

Hip Windshield Wipers demonstrated on the 3D figure

3D demoHip Windshield WipersBeginner · No equipment

Let the bent knees roll slowly side to side as far as is comfortable, 15 to 30 times, twice a day · Knee rolls, as King's College Hospital calls them. After a fusion, only if your team includes twisting

Harder: 90/90 switch

Side-lying tummy draw-in demonstrated on the 3D figure

3D demoSide-lying tummy draw-inBeginner · No equipment

Gently draw in the lower tummy and hold up to 10 s, breathing normally, 10 times, twice a day · Or lying on your back with the knees bent. One NHS hospital's dose after a fusion

Harder: Bird dog, one limb at a time

Lying sciatic nerve slider (nerve glide) demonstrated on the 3D figure

3D demoLying sciatic nerve slider (nerve glide)Beginner · No equipment

10 slow repetitions, twice a day · Only if your pain went down the back of the leg. One NHS hospital's exercise after a fusion

Harder: Seated sciatic nerve slider (nerve glide)

Move on when: You're walking around the house and a short way outside each day, and the pain is starting to settle, usually at about 2 weeks.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 2

Weeks 2 to 6: walk further and build leg strength (as your team allows)

As your team allows. Walk every day, a little further or faster each week. Add 2 or 3 strength sessions a week and a little balance practice every day, as one London NHS hospital's plan does. Start getting back to your usual activities, including work for many people. Cycling, brisk walking and swimming, once the wound has healed, often start at about 4 weeks; after a fusion, no diving, breaststroke or butterfly at first.

Sit to stand from a chair demonstrated on the 3D figure

3D demoSit to stand from a chairBeginner · A bench or box

Stand up and sit down, using your arms less as you improve, until your legs tire or for up to 2 minutes · King's College Hospital's dose

Harder: Bodyweight squat

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Lift the hips as far as is comfortable, hold 1 to 2 s and lower slowly, until the legs tire, building to 2 minutes · King's College Hospital's dose. After a fusion, when your team allows

Easier: Pelvic tilt into bridge · Harder: Glute kickback (quadruped hip extension)

Low step-up demonstrated on the 3D figure

3D demoLow step-upBeginner · A step

Step up and down, holding on lightly, 1 minute leading with each leg, building to 2 · King's College Hospital's dose

Harder: Step-up

Wall push-up demonstrated on the 3D figure

3D demoWall push-upBeginner · A wall

Hands at shoulder height, a big step back from the wall, about 1 minute, building to 2 · King's College Hospital's wall press-ups

Harder: Push-up

Semi-tandem stance demonstrated on the 3D figure

3D demoSemi-tandem stanceBeginner · A wall

Hold 15 to 30 s, 4 times, at least once a day, near a counter · King's College Hospital's balance exercise

Harder: Tandem stance and heel-to-toe walk

Stationary cycling demonstrated on the 3D figure

3D demoStationary cyclingBeginner · Cardio machine

From about 4 weeks: 10 to 20 minutes, easy · If the wound has healed and your team agrees. NHS leaflets' timing; the minutes are editorial

Harder: Air bike intervals

Move on when: These feel steady, you're walking for 20 to 30 minutes (our suggestion), and your team agrees. Many teams review you at about 6 weeks.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 3

Weeks 6 to 12: an exercise programme (as your team allows)

As your team allows. This is when the trials' exercise programmes began: 4 to 6 weeks after disc surgery and 6 to 12 weeks after a decompression. Exercise 2 or 3 times a week, keep up the daily balance practice, and keep building your walking towards 150 minutes a week. After a fusion, many plans still avoid heavy lifting until about 6 months.

3D demoStep-upBeginner · A step

Holding 1 to 3 kg (a bottle, or a backpack with a few cans), 1 minute leading with each leg, building to 2 · King's College Hospital's weighted step-ups

Easier: Low step-up · Harder: Dumbbell step-up

3D demoGlute bridgeBeginner · No equipment

Hold 5 s at the top, until the legs tire; then arms folded, or one leg · King's College Hospital's dose

Easier: Pelvic tilt into bridge · Harder: Glute kickback (quadruped hip extension)

Bird dog, one limb at a time demonstrated on the 3D figure

3D demoBird dog, one limb at a timeBeginner · No equipment

2 to 3 sets of 6 to 8 each side, then the full bird dog · Editorial dose

Harder: Bird dog

Dead bug heel taps demonstrated on the 3D figure

3D demoDead bug heel tapsBeginner · No equipment

2 to 3 sets of 6 to 8 each side · Editorial dose

Harder: Forearm plank

Knee side plank demonstrated on the 3D figure

3D demoKnee side plankBeginner · No equipment

3 holds of 15 to 20 s each side · Editorial dose

Harder: Side plank

Single-leg stand demonstrated on the 3D figure

3D demoSingle-leg standBeginner · A wall

Hold 15 to 30 s, 4 times, once a day, near a counter · King's College Hospital's balance exercise

Easier: Tandem stance and heel-to-toe walk · Harder: Single Leg Reach Matrix

Move on when: These feel steady, walking is comfortable most days, and your team agrees. More intense programmes did a little better than gentle ones after disc surgery, so it's fine to work hard within the pain rule.

Follow along: a timer, a cue and the next move, one step at a time.

Stage 4

From about 3 months: lifting, carrying and back to sport (as your team allows)

As your team allows. Bring loaded bending and lifting back gradually. After a decompression, the NHS expects all your usual activities by about 12 weeks; after a discectomy, one NHS hospital expects heavy manual work back at 6 to 12 weeks and contact sport after at least 12 weeks; after a fusion, heavy lifting often waits until about 6 months. Ask your team before running, contact sport or heavy gym work. Doses are editorial unless named.

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

2 to 3 sets of 10

Harder: Dumbbell Romanian deadlift

Kettlebell deadlift demonstrated on the 3D figure

3D demoKettlebell deadliftBeginner · A kettlebell

3 sets of 8 to 10, starting light and adding load slowly

Harder: Dumbbell Romanian deadlift

Dumbbell goblet squat demonstrated on the 3D figure

3D demoDumbbell goblet squatIntermediate · A dumbbell

3 sets of 8 to 10, sitting back to a chair at first

Easier: Bodyweight squat · Harder: Back squat with bands

Suitcase carry demonstrated on the 3D figure

3D demoSuitcase carryIntermediate · A dumbbell + A kettlebell

3 walks of 20 to 30 m each side, with a weight you can carry upright · The move page's dose

Easier: Farmer's carry · Harder: Overhead carry (waiter's walk)

Side plank demonstrated on the 3D figure

3D demoSide plankIntermediate · No equipment

3 holds of 20 to 30 s each side

Easier: Knee side plank · Harder: Side plank with leg lift

3D demoTreadmill walkingBeginner · Cardio machine

150 minutes a week of brisk walking, or cycling or swimming · King's College Hospital's target, from the national activity guidelines

Harder: Treadmill jogging

Move on when: This is the long-term programme. Add load or range one change at a time, and keep walking.

Follow along: a timer, a cue and the next move, one step at a time.

What to change for now

Restrictions differ between hospitals

Your own team's list comes first. NHS hospitals give very different advice, and after a discectomy, trials found restrictions made no difference to recovery; after a fusion, no trial has tested them.

One London NHS hospital, after low back surgery: it is safe to lift, bend, twist and move, and to sit for as long as you like.
Another, after a microdiscectomy or decompression: return to full activities as soon as possible.
Another, after a discectomy: avoid lifting and bending for at least 6 weeks, and your surgeon may limit sitting to 20 to 30 minutes at a time for the first 4 weeks.
After a fusion, in one NHS leaflet: avoid any lifting or prolonged bending for the first 6 weeks, and heavy lifting for 6 months.

Sources 6, 2, 1, 11, 4, 8, 18

Typical timings, which your team may change

These come from the NHS and NHS hospital leaflets, and they differ. Your own team's timings come first.

Going home: often the same day or the next day after a discectomy; after a decompression, the NHS says after about 2 to 5 days.
Driving: once you're comfortable, can control the car and do an emergency stop, and aren't drowsy from painkillers. NHS plans range from 2 to 4 weeks after a discectomy, to 6 weeks in another hospital's plan, to 6 to 8 weeks after a fusion. You don't need to tell the Driver and Vehicle Licensing Agency (DVLA) about a short recovery, but you must stay insured.
Work: 2 to 6 weeks after a microdiscectomy or decompression, depending on the job; after a fusion, a desk job at 6 to 8 weeks and heavy manual work after 3 to 6 months.
Swimming and cycling: from about 4 weeks if the wound has healed; after a fusion, no diving, breaststroke or butterfly at first.
Sex: from about 4 weeks after a discectomy, one NHS hospital says.
Contact sport: at least 12 weeks after a discectomy in one NHS hospital's plan.

Sources 1, 2, 11, 3, 4, 31

Getting out of bed: the log roll (written steps)

Many NHS leaflets teach this for the first weeks. The 3D figure doesn't show it.

1. Lying on your back, bend your knees and roll onto your side as one piece, shoulders and hips together.
2. Bring your legs off the edge of the bed.
3. Push up with your top hand in front of you and your lower elbow, so you come up to sitting sideways.
4. Don't try to sit straight up from lying on your back.
5. To lie down, reverse it: sit on the edge, lower onto your elbow and side, then lift your legs onto the bed together.

Source 4

Sitting

After a fusion, one NHS leaflet suggests sitting with your knees a little lower than your hips and not slumping for the first 6 weeks, gradually sitting for longer each day, and resting lying down rather than sitting if you're sore. Another NHS hospital says you can sit for as long as you like after low back surgery, but that your back may stiffen if you sit for a long time, so move regularly. Some surgeons limit sitting at first, but in a trial after a microdiscectomy, sitting limits made no difference.

Sources 4, 6, 1, 8

Positions to swap, and why

Habit or position	Why it matters	Instead
Resting in bed for long spells	NHS plans get you up and walking within hours or the next day.	Frequent short walks, building a little every day.Try: Treadmill walking
Sitting straight up from lying on your back	One NHS leaflet says it will stress your back.	Roll onto your side first: the log roll in the notes.
Long spells of sitting without moving	Your back stiffens. Leaflets differ on time limits, and a trial found sitting limits made no difference.	Get up and move regularly; at first, sit with your knees a little lower than your hips.Try: Sit to stand from a chair
Heavy lifting or prolonged bending in the first 6 weeks after a fusion (example)	One NHS leaflet avoids them for 6 weeks, and heavy lifting for 6 months; no trial has tested restrictions after a fusion.	Light loads close to your body until your team allows more.
Avoiding all bending and lifting for months after a discectomy	In trials, restrictions made no difference to recovery or to the disc bulging again.	Return to normal activities as comfort allows, if your team agrees, starting with the hip hinge.Try: Hip-hinge practice
Wearing a brace or corset that wasn't prescribed	In 5 trials after a fusion, a brace made no difference.	Wear one only if your surgeon prescribes it.
Driving before you can do an emergency stop, or while painkillers make you drowsy	The DVLA says drivers must stay in control and think about pain and painkillers.	Short trips with someone else first; check with your team and your insurer.
Swimming before the wound has healed, or breaststroke and butterfly early after a fusion (example)	One NHS leaflet allows swimming from 4 weeks if the scar has healed, without diving, breaststroke or butterfly at first.	Walking or an exercise bike meanwhile.Try: Stationary cycling
Knee rolls early after a fusion, if your team restricts twisting	Some fusion plans limit twisting at first, though one NHS leaflet includes knee rolls from the first day after low back surgery.	Pelvic tilts instead.Try: Pelvic tilt into bridge
Pushing through leg pain, pins and needles or numbness during an exercise	One NHS hospital says stop, and phone the ward if it lasts more than a few days.	Make the move smaller or swap it, and keep walking.

Routines to follow

10-minute walk and move after meals

A 10-minute routine for straight after a meal: an easy walk, a few simple standing moves from blood sugar trials, then a short walk to finish.

10 minBeginner6 movesCardio machine, A bench or box

Easy cardio workout

A steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.

40 minBeginner3 movesCardio machine, A wall

Low-impact leg workout (no jumping)

A gentle leg strength routine with no jumping: sit-to-stands, step-ups, wall sits, bridges and calf raises.

20 minBeginner7 movesA bench or box, A step

Beginner core workout

A 15-minute beginner core workout on the floor: dead bugs, bird dogs, knee planks, side planks and curl-ups.

15 minBeginner6 movesNo equipment

More moves for this area

Questions people ask

How long does it take to recover from back surgery?

It depends on the operation. After a decompression, the NHS says work is usually possible at about 4 to 6 weeks and all your usual activities by up to 12 weeks; after a discectomy, wounds heal in about 2 weeks and muscle and bone in about 6. After a fusion, heavy work can take 3 to 6 months.

What exercises should I do after back surgery?

Walk from the first day, building a little every day, with gentle exercises such as pelvic tilts, knee rolls and drawing in your tummy muscles. From about 2 to 6 weeks, add sit-to-stands, bridges, step-ups and balance work. Exercise programmes starting 4 to 6 weeks after disc surgery helped people recover faster.

Do I have to avoid bending, lifting and twisting after back surgery?

Follow your team. After a microdiscectomy, trials found restrictions on sitting and lifting gave no better results than none, and the disc didn't bulge again more often without them. After a fusion, no trial has tested restrictions, and NHS plans typically avoid lifting and prolonged bending for about 6 weeks.

How much should I walk after back surgery?

Little and often at first: frequent short walks are better than fewer long ones, one NHS leaflet says. Add a little each day, then walk further or faster each week, building towards 150 minutes a week of brisk walking by about 3 months.

How long can I sit after a discectomy?

Some NHS leaflets limit sitting to 20 to 30 minutes at a time at first; another says you can sit as long as you like, but move regularly because your back may stiffen. In a trial, sitting limits made no difference to the result.

When can I drive after back surgery?

When you can control the car, do an emergency stop and aren't drowsy from painkillers. NHS plans range from 2 to 4 weeks after a discectomy, to about 6 weeks in another hospital, to 6 to 8 weeks after a fusion. Check with your team and your insurer.

When can I go back to work after back surgery?

After a microdiscectomy, about 78% of people go back, at about 5 weeks on average; one NHS hospital says 2 to 6 weeks, depending on the job. After a fusion, one NHS leaflet suggests a desk job at 6 to 8 weeks and heavy manual work after 3 to 6 months.

Will my disc bulge again after a discectomy?

About 1 in 8 people have a disc bulge again at the same level, more often with a high body weight or diabetes. Going back to activity early wasn't linked to it happening. A recurrent disc on a scan without matching symptoms is common and needs no treatment.

Do I need a back brace after spinal fusion?

Usually not: in 5 trials, a brace made no difference to pain, function, complications or whether the bones fused. Wear one only if your surgeon prescribes it.

Is it normal to still have leg pain or numbness after back surgery?

Leg pain usually eases first; numbness and weakness recover in about 6 in 10 people and can take up to 2 years, one NHS hospital says. New leg pain, weakness or numbness, or symptoms that are getting worse, need a same-day call to the hospital or NHS 111.

Do I need physiotherapy after back surgery?

Some hospitals refer you at about 2 to 6 weeks, others at your 6-week review. After disc surgery, home exercise programmes did about as well as supervised ones; after a decompression for stenosis, active rehabilitation from 6 to 12 weeks improved function more than usual care.

Should I exercise before my back operation?

It's sensible to stay as active as you can, but trials of exercise before surgery show small or uncertain benefits. In people aged 75 and over having a fusion, a 4-week programme before the operation cut complications.

Related exercise guides

Other pain guides

Sources

Exercise education, not a diagnosis or treatment plan. It is written from the guidelines and studies listed above; review by a clinician is pending. If your pain follows an injury, is severe, is getting worse, or comes with any warning sign listed on this page, get it assessed. Health disclaimer.