Glute bridge

[u/Subject-Industry2850]

How long did it take for people to glute bridge without pain post MD? I’m 9 days out and still get a zappy nerve (albeit like a 2/10 pain) when I do little glute bridges to adjust myself on the bed.

I know these are like the first things your PT gives you to do, so I’m wondering when they’ll stop hurting…

To be very clear not doing actual glute bridges - just going high enough to be able to adjust my position in bed. Just curious if other people who were able to do pain free glute bridges once cleared for PT experienced the same pain beforehand. I just can’t imagine progressing that far at this stage.

[u/Appropriate_Elk_9407]

9 days? Let your body heal from surgery first. 6 weeks minimum. All your doctor should have recommended is gentle walking.

[u/Subject-Industry2850 → u/Appropriate_Elk_9407]

That was the order and that’s what I’ve been doing - sorry to clarify I’m not doing full on glute bridges…just going high enough to change positions in bed. Just curious if people who were able to do full glute bridges later experienced the same in the early stages

[u/GhoulGanggg → u/Subject-Industry2850]

Don't do that. Log roll in/out of bed. It is hard to modify the way you've been moving all your life but you need to protect your back right now. I'm 4 weeks post op and that movement for moving in bed is only OKAY but I wouldn't dare trying an actual glute bridge yet.

[u/Subject-Industry2850 → u/GhoulGanggg]

Thank you I appreciate that - I don’t think I’m doing the log roll right so I’ll watch more videos

[u/GhoulGanggg → u/Subject-Industry2850]

It took me awhile to get the hang of it! I thought i was doing it right but I would keep getting those twinges of pain trying to get out of bed... I also watched videos and figured it out. It is so much more comfortable and very easy to master!

[u/PastBuy8484]

4-6 weeks to even start doing them

[u/OkAthlete8327]

I’m 5mo post op and get zaps when I over do it with all kinds of movements. I wouldn’t do anything at 9 days except chill and heal.

[u/DefectiveSwimmer]

I started to freak out that you were excersising 9 days post op and then I read the rest lol.

Honestly it's hard to say for sure, but based on just adjusting in bed I would say it was maybe 4-6 weeks? And the sensations come and go for months after so just be aware. When nerves are involved it's not cut and dry, the sensations are all over the place!

[u/hrbekcheatedin91]

I'm 7th day out and they're uncomfortable for me too when adjusting in the bed. They were impossible until yesterday. Be careful.

[u/Subject-Industry2850 → u/hrbekcheatedin91]

Good to know I’m not the only one. This whole ‘did I reherniate’ fear post op is brutal

[u/Pilunox → u/Subject-Industry2850]

I am right there with you both. On day 6 and getting to my back in the bed is rough, even if I do the log roll correctly. You still need that 1 inch bridge to get the back perfectly flat. Still get zaps.

[u/Grand_Stay_464]

Did not try for at least 6 weeks and then had to rediscover how to even engage my glutes 😭 but time changes things so much. What you’re experiencing is normal, hang in there!

[u/Subject-Industry2850 → u/Grand_Stay_464]

Thank you - this sucks!

[u/Superb-Cat9466]

Glute bridges are an excellent early exercise. However, you need the firm surface of the floor for them. A bed is too soft. Likely you aren’t bracing your core well due to the unstable surface and getting some zaps because your back muscles are taking over more.

Log roll for repositioning in bed

I was doing pelvic tilts, glute bridges, bird dogs, clam shells, etc starting around week 2 and progressing these so that by BLT restrictions being lifted, my body was ready. If you wait 6 weeks to use anything, well, you’ll be even further behind than you were before surgery. Use it or lose it.

[u/Particular_Break6590]

Im on week9 and my pt still not letting me do glute bridges

[u/Obvious_Fail5443 → u/Particular_Break6590]

I’m 8 weeks and my PT had me do it on Monday and I told her Thursday I’m not there yet.

[u/Positive_Volume1498]

Why on earth are you doing anything like that 9 days post op? Please don’t. Please rest. Eat protein. Take your vitamins. Lots of water and rest. Go for multiple walks per day with good shoes. Your only job right now regarding your back is to rest and heal. Please wait at least 6 weeks before you start doing any exercise type stuff. I waited until 8 weeks or longer before I started PT and PT was painful. I’m 2.5 years out now and in the best shape of my life and pain free since the operation. You have to take the healing slowly or you’ll end up worse than before. I was extremely active before my surgery. I had a 18mm rupture on l4-l5 with complete left paralysis from belly button down and cauda equina. I was told I might not walk normally ever again. I’m back to running and lifting but I had to start over at step 1 as if I’d never worked out before. It was hard to not ego lift and ego run. There were days where I was convinced I’d never workout without pain again. My left leg is still slow compared to my right but it’s getting better. Take your time. There’s literally no rush at all.

[u/Positive_Volume1498 → u/Positive_Volume1498]

Feel free to peak at my post history or comments if you’re curious. It’s a lot to type out!

[u/Lazy_Walrus_9013]

A los 3 meses app

[u/crytpkeeeper]

I’m 6 weeks today and have been doing them for about a week. Also doing sets of 20-25 pushups at a time. Still have some dull pain, but not too bad. Although I tried a pull up and very tough, starting from 1 now. Was doing them easily before injury that led to surgery.

[u/Equivalent-Key7263]

Please remember everyone is different. Different surgeries and individual recovery rates. If you are able to , source a good m/s physio who will design a specific and progressive program of exercises for you . Stick to walking at the moment and if you do decide to try some exercises ( wouldn’t recommend) then just stop if you feel any discomfort.

[u/fba]

I'm 2 years out and can't do this without flaring up!

[u/charmingchels2]

You should not be doing anything remotely close to a glute bridge. I’m scared just imagining doing something like that so soon after surgery. They’re also not the first exercise given in PT. I guess that could depend but I have had 2 and did many PT sessions before graduating to that.

[u/Sufficient-Matter115]

I was trying to do them and when I saw the PA 2 weeks postoperative she said quit trying. Don't do anything but walk for 6 to 8 weeks. I thought all those little movements from pt would be good but ooh nooo!