My Daily Back Pain Relief Routine After Spinal Fusion: 12 Moves That Actually Help

When a recent flare-up sent my pain skyrocketing to a 10, steroids helped me get moving—but these 12 exercises are what truly helped me heal. If you’re dealing with spinal fusion recovery or chronic back pain, this daily routine might give you some new ideas.

I recently aggravated my back and found myself right back in that familiar place: level 10 pain, barely able to move. After two spinal fusions, I know not to panic—but I also don’t take chances. I went on a short course of steroids to bring the inflammation down enough to move again, but healing didn’t stop there.

Getting out of pain is one thing. Staying out of pain takes work.

So, I went back to what I know works for my body: intentional, corrective, spinal-safe movement. This is the daily routine I’ve been using to feel better, and it’s been a game-changer. I'm not saying it’ll work for everyone—every back is different—but I hope it gives you ideas you can bring to your own recovery.

My Back Pain Relief Routine

These 12 exercises focus on mobility, stability, decompression, and reactivating the right muscles—especially after a spinal fusion:

1. Overhead Band Stretch

This opens up the thoracic spine and shoulders, relieving pressure that can build up in the upper back when you're locked into a protective posture.

2. Psoas March

A core activation drill that targets the hip flexors and deep abdominal muscles. Great for reconnecting with stability without straining the spine.

3. W-Rows

Posture correction in action. These rows train the mid-back muscles and open up the chest—ideal for people who spend too much time sitting.

4. QL Hang Stretch

The QL (quadratus lumborum) is often tight and angry during flare-ups. This stretch gently lengthens the side of the low back, providing relief.

5. High Plank

Core stability without movement. Focus on keeping a neutral spine and tight glutes. Modify on an incline if needed.

6. Self Decompression

I use a simple bar or doorframe to hang and decompress the spine. It feels amazing and gives my fused segments a break.

7. Glute Bridge

Glutes are everything when it comes to back support. These bridges wake them up and take pressure off the lower back.

8. McGill Curl-Up

Dr. Stuart McGill’s signature move for core bracing. This is part of the “Big 3” and helps reinforce a safe spinal strategy.

9. Pause Goblet Squat

Controlled squats with a pause at the bottom help build strength, mobility, and control—without loading the spine the wrong way.

10. Side Planks

Targets lateral stability and anti-rotation—key for spinal protection and performance.

11. Bird Dogs

Possibly the best single exercise for spinal rehab. Teaches core control and cross-body coordination. Start slow and be precise.

12. Staggered Hip Hinge Stretch

Loosens the hamstrings, glutes, and hips. I use this to counteract stiffness and prep for the day.

Why This Works for Me

Each of these movements is chosen based on how my body feels—especially after two lumbar fusions. I’ve learned that you can’t just power through pain. You need smart movement, patience, and a plan that fits your body.

Some days, I only do a few. Other days, I go through the full list. But no matter what, I stay consistent—because that’s what keeps me out of flare-ups.

Final Thoughts

Back pain recovery is personal. What works for me might not be the magic fix for you—but I hope this gives you ideas. If you’ve had spinal surgery, or you’re dealing with chronic pain, I encourage you to find your own routine of healing. Start small. Stay consistent. And don’t give up.

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