My Daily Routine to Stay Out of Pain After Spinal Fusion

 Dealing with daily back pain after spinal fusion? Here’s the exact 5-move routine I do every day to protect my spine, stay mobile, and feel my best—straight from a spinal fusion survivor and certified personal trainer.

Are you a spinal fusion patient struggling with daily pain and stiffness? I get it—because I’m living it too. After going through two lumbar fusion surgeries, I’ve had to build a new relationship with my body, one focused on support, strength, and smart movement. This is the exact routine I do every single day to stay out of pain and feel as strong and mobile as possible.

1. Glute Bridges – Your First Line of Defense

Strong glutes are your back’s best friend. Weak or inactive glutes shift the workload to your lower back, which is the last thing you want after a fusion. I start my day with glute bridges to activate and strengthen the posterior chain. This exercise helps stabilize the pelvis and reduce stress on the lumbar spine.

Tip: Keep your core tight and don’t arch your back at the top.

2. Bird Dogs – The Core Stability Powerhouse

This exercise may not look flashy, but it’s a game changer for core control and spinal stability. Bird dogs teach your body how to move your arms and legs while keeping your spine stable—essential for real-life movement.

Tip: Don’t rush. Focus on slow, controlled reps and keeping your hips level.

3. Wall Sits – Endurance Without the Impact

If you’ve been afraid to load your legs or do traditional squats, wall sits are a great option. They build leg and core endurance without compressing the spine or requiring dynamic movement. I use these to build strength safely.

Tip: Start with 20–30 seconds and build up. Keep your back flat against the wall.

4. TRX W Face Pulls – Posture Still Matters After Spinal Fusion

Upper back strength is critical for spinal alignment and posture. I do TRX W face pulls to target the rear delts and scapular stabilizers. This helps prevent that rounded-shoulder posture so many of us get after surgery or from sitting too much.

Tip: Think of pinching your shoulder blades together at the top.

5. Dead Hangs – My Daily Decompression

Decompressing the spine is essential, especially after fusion. Dead hangs from a pull-up bar allow gravity to gently open up the space between the vertebrae. I like doing them one hand at a time to also stretch the lats and engage the obliques.

Tip: Start with 10–15 seconds. If you can’t hang from a bar yet, try gripping a sturdy doorframe and leaning back.

You Deserve to Feel Good Again This isn’t just a workout—it’s my daily rehab. These five exercises are low-impact, fusion-friendly, and backed by both experience and evidence. They help me manage pain, stay strong, and avoid another surgery.

If you’re post-fusion and struggling to find the right movement routine, I get it—and I can help. You don’t have to figure it out alone.

👉 Want more support? book a 1-on-1 coaching call CLICK HERE to create your custom recovery plan.