What Exercises Are Safe For Spinal Fusion Recovery? Here’s What You Need to Know:

If you've had a spinal fusion, you're probably wondering:

"What exercises are safe for me to do?"

It’s one of the most common—and most important—questions I hear from people recovering from fusion surgery. Unfortunately, it’s also one of the most misunderstood.

Why You Shouldn’t Just Follow Generic Exercise Lists

A quick Google search or social media scroll will show you all kinds of “fusion-safe” exercise lists. But here’s the problem:

Your spine is not like everyone else’s.

The levels that were fused, your pain triggers, past injuries, movement patterns, and muscular imbalances—they all matter. A movement that’s safe for one person might be risky for another, especially if core bracing and alignment aren’t dialed in.

What Happens If You Skip the Assessment?

Even “safe” exercises can become unsafe if:

• You haven’t learned how to properly brace your core

• Your posture or motor control is off

• You have unaddressed scar tissue, nerve tension, or muscle compensation patterns

• You push too hard too soon

  
  

This can lead to setbacks, flare-ups, or even new injuries. And if you’re like many of my clients, you’ve already been through enough pain—you don’t want to go backward.

Personalization Is the Key to Progress During Spinal Fusion Recovery

That’s why in my My Last Fusion program, we don’t hand you a generic workout and wish you luck.

We start with:

• A full movement assessment

• A deep dive into your surgical history

• Identifying your pain triggers and limitations

• Screening for old injuries and compensation patterns

  
  

From there, we build a custom plan based on how your body moves right now.

Because real progress doesn’t happen from a template—it happens when your program is made for you.

The Bottom Line

If you’ve had a spinal fusion and want to get stronger without putting your spine at risk, don’t guess. Get assessed.

Ready to Move Again—Safely?

If you’re ready to feel strong and confident in your body again, I’d love to help. Just apply for coaching here:

Apply for Coaching