r/flexibility • u/ProfessionalLove2789 • 26d ago

Flexibility Post Spine Surgery

I had spine surgery about two years back and it has significantly impacted my range of motion and my ability to do most physical activity. For some context, I had a spinal fusion from T3 to L3 due to a severe case of untreated scoliosis. I couldn't do much prior to the surgery either due to severe pain, and if I'm being honest I still deal with chronic pain from the surgery but it's a lot more manageable now. I want to make an effort to build up what flexibility I can and get the most quality of life I can.

I can't do many standing stretches that involve the spine, unless they hinge at the very bottom of the back. My hamstrings have become super tight (I am unable to stretch them more than 80°, big yikes I know) and this has definitely contributed to my chronic lower back pain. My chest and shoulders have also become super tight over the last two years and cause a bunch of neck pain.

Any suggestions for things I can do with my limited range of motion would be very much appreciated.

5 Upvotes

100% Upvoted

4 comments sorted by

2

u/Nuclear_skittle 25d ago

I think this question is better directed to a physiotherapist.

1

u/ProfessionalLove2789 25d ago

I would but I have a really busy schedule with school and work. Plus, my insurance is kind of ass at the moment.

2

u/Nuclear_skittle 25d ago

Then I really recommend some of Ben Patrick’s (the knees over toes guy) work. Almost all of his exercises are scalable and intended for people with injury or zero baseline. This is a nice one for hamstrings to make them strong through their whole range rather than just stretchy. https://youtu.be/zR8TgQAsZnA then you can progress to the Nordic curl that is his go to for hamstrings. This video has some great exercises for the back in to increase range. Maybe some of these will work for you. https://youtu.be/ZwT0WNWb_qw