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Pilates

Back-still Pilates after spinal fusion: a 25-minute return class in three stages, with a stop point after each

A 25-minute Pilates class for after a spinal fusion, in three stages. Stage 1 suits the first weeks at home, stage 2 is for when your team allows more (often from about 6 weeks), and stage 3 adds the hip hinge and small back movements (often from about 3 months). Stop at the end of the stage you've reached. Your surgeon's and physiotherapist's restrictions come first, and this class doesn't replace your physiotherapy. Its structure is our own and untested.

25 minBeginner17 movesBench or box, wallAbs · Hip flexors · Quads · Glutes · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Stage 1: back still (the first weeks at home, as your team allows; about 8 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoOn your back, knees bent, a pillow under your head; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Side-lying tummy draw-in5 holds of up to 10 s
    Beginner · Abs · 3D demoGently draw in your lower tummy and keep breathing; on your side or your backHarder: Bird dog, one limb at a time
  3. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide one heel away and back, back and pelvis stillHarder: Hip windshield wipers
  4. Knee fold5 each side
    Beginner · Abs, Hip flexors · 3D demoFloat one knee up to above the hip and lower it, pelvis levelEasier: Supine heel slideHarder: Dead bug heel taps
  5. Bent-knee fall-out5 each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoLet one knee open only as far as your pelvis stays stillEasier: Supine heel slideHarder: Dead bug heel taps
  6. Sit to stand from a chair5 to 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out as you stand. Stop point 1: if this is enough today, roll onto your side and push up with your armsEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Stage 2: strength with the back still (from about 6 weeks, as your team allows; about 10 minutes)

  1. Glute bridge8
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift to a straight line from shoulders to knees, no arch at the top; hold 1 to 2 sEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Clamshell8 each side
    Beginner · Hip abductors, Glutes · 3D demoHead on a pillow, a pillow between the knees; small openings, pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSmall swings at hip height; keep the backward swing shortHarder: Side-lying leg circles (Pilates side kick series)
  4. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time, back level; breathe out as you reachEasier: Side-lying tummy draw-inHarder: Bird dog
  5. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoKnees up, head down; tap one heel down, lower back stillEasier: Bent-knee fall-outHarder: Forearm plank
  6. Semi-tandem stance2 holds of 20 s each side
    Beginner · Calves, Hip abductors · 3D demoBeside a counter. Stop point 2: if this is your level, finish with the breath reachHarder: Tandem stance and heel-to-toe walk

Stage 3: load and the hinge (from about 3 months, when your team allows bending; about 5 minutes)

  1. Hip-hinge practice8 slow reps
    Beginner · Glutes, Hamstrings, Back · 3D demoLong back, hips travel back, knees softHarder: Kettlebell deadlift
  2. Knee side plank2 holds of 15 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent, elbow under your shoulderHarder: Side plank
  3. Swimming (Pilates)2 rounds of 15 s
    Intermediate · Back, Glutes, Shoulders · 3D demoLift low, forehead near the mat; use the bird dog instead if arching hurtsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  4. Side-lying open book5 each side
    Beginner · Back, Chest, Shoulders · 3D demoOnly once your team allows twisting; open the top arm only as far as is comfortableHarder: Thoracic rotation

Finish (about 2 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSitting or standing; arms only as high as is comfortable. Then roll onto your side to get up from the matHarder: Slow breathing (6 breaths a minute)

Tips

  • Ask your surgical team before you start, and tell your teacher what operation you had and when (our suggestion).
  • Do it 2 or 3 times a week on top of daily walking (our suggestion; one London NHS hospital's leaflet sets 2 to 3 strength sessions a week from about 2 weeks).
  • Stop any move that sends pain, pins and needles or numbness into a leg, and go back a stage if new pain lingers into the next day.
  • Breathe out on every effort and don't hold your breath.
  • When stage 3 is easy and your team says you can bend and twist freely, move on to the beginner Pilates for over-50s class (our suggestion).
  • Numbness around your genitals or bottom, new bladder or bowel problems, or weakness in both legs needs 999: see the warning signs on our Pilates after spinal fusion guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the back-still pilates after spinal fusion: a 25-minute return class in three stages, with a stop point after each take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.