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Spine-still yoga after spinal fusion: a 25-minute class for the first months, with no bending, twisting or arching of your back

Twenty-five minutes for the months after a low back or neck fusion, from about 6 weeks or when your surgical team starts your rehabilitation, and only if they agree. Follow your surgeon's and physiotherapist's restrictions first: this class adds to your rehabilitation and never replaces it. Nothing in it bends, twists or arches the fused part of your back; your legs, hips and arms move while your back stays still. Do it 2 or 3 times a week alongside walking. The structure is our own and untested, and no trial has tested yoga after a fusion.

25 minBeginner15 movesBench or box, wallAbs · Hip flexors · Glutes · Back · Calves · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Settle, lying (about 4 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoOn your back with your knees bent. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Side-lying tummy draw-inHold up to 10 s, 10 times
    Beginner · Abs · 3D demoOn your back with your knees bent: gently draw in your lower tummy, breathing normally, with your back stillHarder: Bird dog, one limb at a time

Legs move, back still (about 8 minutes)

  1. Supine heel slide10 slow repetitions each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoYour lower back stays resting and still; only the leg movesHarder: Hip windshield wipers
  2. Dead bug heel taps2 sets of 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back resting on the floor; tap one heel down at a timeEasier: Bent-knee fall-outHarder: Forearm plank
  3. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift only to a straight line from shoulders to knees, with no archEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  4. Bird dog, one limb at a time2 sets of 6 each side, 3 to 5 s holds
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time; keep your back level, no archingEasier: Side-lying tummy draw-inHarder: Bird dog
  5. Knee side plank2 holds of 15 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent, elbow under your shoulder. Leave it out until your team allows loading your trunkHarder: Side plank

Standing (about 8 minutes)

  1. Mountain pose (Tadasana)5 slow breaths
    Beginner · Calves, Back, Abs · 3D demoWeight even on both feet, ribs softHarder: Tree pose (Vrksasana)
  2. Hip-hinge practice2 sets of 8
    Beginner · Glutes, Hamstrings, Back · 3D demoHinge from your hips with your back long, hands sliding down your thighs: how to bend after a fusionHarder: Kettlebell deadlift
  3. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoHands on a chair back; bend your knees only a little and keep your back longHarder: Revolved chair pose (Parivrtta Utkatasana)
  4. Sit to stand from a chair2 sets of 8
    Beginner · Quads, Glutes, Hamstrings · 3D demoA firm chair against a wall; stand up with a long back, hinging from your hipsEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  5. Warrior II (Virabhadrasana II)3 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoShort stance, hands on your hips, no leaning to the sideEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  6. Tree pose (Vrksasana)3 breaths each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; foot at your ankle or calf, never pressed into the kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)
  7. Semi-tandem stance15 to 30 s, 4 times
    Beginner · Calves, Hip abductors · 3D demoFeet half a step apart, one in front, next to a counterHarder: Tandem stance and heel-to-toe walk

Rest (about 4 minutes)

  1. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees bent, or on your side with a pillow between your knees. To get up, roll onto your side as one piece and push up with your arms

Tips

  • Start only when your surgical team agrees, and follow their limits on bending, lifting and twisting first; they differ between hospitals.
  • If any move brings on pain, pins and needles or numbness in a leg, stop it and tell your team if it doesn't settle (our suggestion).
  • Get up from the floor with the log roll: knees bent, roll onto your side as one piece, then push up with your arms.
  • After a neck fusion, keep your arms below shoulder height in the first weeks and your head in line with your body throughout.
  • From about 12 weeks, if your team agrees, add small spinal movements one at a time, then move on to our yoga for spondylolisthesis class.
  • Our yoga after spinal fusion guide lists the warning signs, including when to call 999.
  • No trial has tested this class or yoga after a fusion; its doses come from our spondylolisthesis and knee replacement classes and our back surgery 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.

Guides that recommend it

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Questions people ask

How long does the spine-still yoga after spinal fusion: a 25-minute class for the first months, with no bending, twisting or arching of your back 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. 7 of its 15 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.