By Dr. Joseph Mejia, DO, FAAPMR
Medical Director, Performance Ortho

You’re Through Your Back Surgery, Now What?

Performance Ortho offers solutions for your chronic back pain, ranging from non-invasive conservative treatments to minimally invasive surgical intervention. At Performance Ortho, our unique team-based approach to back pain exhausts non-invasive options for every patient before recommending surgery, however in some cases surgical intervention is necessary for complete recovery.

Recovering from back surgery takes time, patience, and the right approach. While every patient’s healing timeline is unique, following certain best practices can help you recover faster and get back to the activities you enjoy with less pain and setbacks. At Performance Ortho, we guide patients through each stage of recovery with personalized plans that focus on mobility, safety and long-term health to match each patient’s personal goals.

Ease Into Movement, Don’t Rush!

In the earliest days after back surgery, movement is essential but must be controlled and gradual. Generally, gentle assisted walking is recommended to stimulate circulation and kickstart recovery. Following your surgeons’ instructions in collaboration with your physical therapist is essential for a timely and productive recovery. Often the communication between surgeon, patient and therapist can be a challenge.

At Performance, there is a seamless transition of care as each patient has a care team which consists of their surgeon, a lead physical therapist and a pain management physician who work side-by-side in one location. They synergistic value of this team translates into patients completing their recovery journey faster and with less pain.

Start with small steps: short, frequent walks around your home or down the hallway. These light bouts of movement increase blood flow, reduce stiffness, and lower the risk of blood clots. Discomfort is normal during this period, but sharp, radiating, or sudden pain is a signal to stop and rest. If this type of pain persists, contact your surgeon.

Pay close attention to posture when sitting, standing, or walking. Aim for a neutral spine position, avoid slouching and twisting, and use supportive chairs with firm seatbacks. It’s also important to avoid long stretches of sitting or lying down, as being in one position for too long can be harmful to healing. When transitioning from sitting to standing or lying down, gently contract your abdominal core muscles to create a protective ‘splint”.

Dr. Mejia Elaborates:

“One of the biggest mistakes patients make after back surgery is trying to do too much, too soon. Healing takes structure, intention, and the right pace without shortcuts. At Performance Ortho, we don’t rely on guesswork or generic timelines. Every recovery plan is customized to the patient’s procedure, their lifestyle, and how their body responds to early movement. Our team walks alongside each patient step by step, making sure they progress safely and confidently. That’s the Performance Promise; personalized, evidence-based care that guides healing the right way.”

Incorporate Light, Guided Exercises

As your body begins to heal, light therapeutic exercises play a crucial role in rebuilding strength and restoring mobility along with specific exercises to retrain the postural aspect of your nervous system. At Performance Ortho, your journey to recovery doesn’t end after surgery, in fact it’s quite the opposite.

Our board-certified physicians and therapists will tailor a custom recovery plan in our clinics so you’re never on your own in the rehabilitation journey. Ultimately, your exercises and rehab plan is contingent on your specific treatment journey and goals. Below are some general guided movements that increase strength without major strain on your post-surgical back.

• Pelvic tilts
  Small, controlled movements help activate your lower abdominal muscles and improve spinal alignment without stressing surgical areas.
• Knee-to-chest stretches
  Performed slowly, this movement gently mobilizes the lower back and helps reduce tension over time.
• Bridging
  By lifting the hips while keeping the spine supported, bridging strengthens the glutes and lower back to improve stability and posture.
• Gentle core activation
  Reengaging your core safely is essential after back surgery.

These foundational movements restore confidence in your spine and promote long-term mobility.

Support Recovery with Good Daily Habits

Post-Surgical healing is influenced not just by movement and exercise, but also by your daily habits. Small changes can meaningfully support your recovery and overall wellness.

• Optimize your sleep position
  Sleeping on your side or flat on your back with a pillow under your knees helps maintain spinal alignment and reduces pressure on healing tissues. Proper sleep posture also prevents unnecessary strain when getting in and out of bed.

Dr. Mejia Explains:

“Despite proper sleep positions, arising in the morning can be challenging for many patients. What has worked for many patients is having their prescribed anti-inflammatory medication or pain medications bedside, allowing the patient to take them an hour or two before getting out of bed.”

• Food Matters: Fuel your body with the right nutrition
  Your body needs high-quality nutrients to repair tissue. Lean protein, leafy greens, whole grains, and vitamin-C–rich foods all support muscle rebuilding and healing. Limiting processed foods and excess sugar can also help reduce inflammation and accelerate return to activity.
• Stay hydrated
  Adequate hydration supports circulation, spinal disc health, and overall tissue repair.
• Avoid nicotine
  Smoking and nicotine products significantly slow bone healing and increase postoperative complications. Quitting will greatly benefit your recovery.

These supportive habits help the body rebound more effectively and contribute to a smoother healing timeline.

Knowing What to Avoid

Certain movements, activities and habits can delay healing or increase the possibility of reinjury. Until your provider clears you, avoid:

• Lifting heavy objects – rule of thumb is anything over 10–15 pounds.
• Bending or twisting at the waist.
• High-impact activities such as running or jumping.
• Driving too soon. Wait until your provider confirms you’re ready to hit the roads.
• Skipping physical therapy and home exercises.

Physical therapy is one of the strongest predictors of long-term success after spine surgery, helping you rebuild strength and movement patterns safely.

Gradual Return to Activity

As your strength and mobility improve, your care navigators at Performance Ortho will guide you through a structured return-to-activity checklist. This often happens in stages, beginning with light household tasks and progressing toward work demands, hobbies, and exercise routines.

A physical therapist can be an invaluable partner during this phase, creating a tailored plan that ensures you progress safely while protecting the surgical site. A post-surgical setback is an absolute worst-case scenario in terms of long-term return to activity, so it cannot be overstated the value of consistency with your therapists and physicians. With the right plan and consistent follow-through, most patients regain function, confidence, and comfort.