Fused & Strong Weekly

Spine-Safe Core Exercises After Spinal Fusion (No Crunches, No Twists)

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I have 12 screws in my spine: 8 in my thoracic spine and 4 in my lumbar. They're there because a drunk driver hit me while I was stopped at a red light. Three surgeries later, I live with neuropathy, and some days walking is the hardest workout I'll do. So when people ask me how to train their core after spinal fusion, I get it. The internet is full of crunches, sit-ups, Russian twists, and toe-touches. Those are exactly the moves I won't do.

This post is how I think about core training with a fused spine. It's my personal approach, not a prescription. Your surgeon and physical therapist know your hardware, your fusion levels, and your healing. Talk to them before you try anything here.

Why I skip crunches and twists

A crunch works by bending your spine forward. A Russian twist works by rotating it. A fusion is built to stop movement at the fused levels, so when you bend or twist, the motion and stress have to go somewhere else, often the segments above and below the fusion. I'd rather not hand those levels extra work they didn't sign up for.

So I flip the goal. Instead of training my core to create spinal movement, I train it to resist movement. Coaches call this "anti-movement" core training: anti-extension (don't let your back arch), anti-rotation (don't let your torso turn), and anti-lateral-flexion (don't let your torso lean sideways). The spine stays long and neutral the whole time, and the muscles around it do the work.

What the research says (and doesn't say)

I'm not a doctor, so I lean on published studies, and I want to be honest about what they show.

My takeaway: researchers are actively studying supervised stabilization work after fusion, but these programs were run by clinical teams with specific patients and timelines. They are not a green light to start on your own. The UK's NHS recovery guidance for back surgery also stresses following your healthcare team's advice and notes that hospitals may arrange physiotherapy after surgery (NHS). That's the right order: clearance first, then a plan built with your PT.

My rules before any core exercise

The spine-safe core moves I use

These are the moves in my own routine. Ask your PT which ones, if any, fit your situation, and how to modify them.

1. Dead bug (arms only to start)

Lying on my back with knees bent and feet flat, I keep my lower back gently in contact with the floor and slowly reach one arm overhead, then the other. Later, with clearance, I add slow heel slides. The point is that nothing in my spine moves while my limbs do. It's anti-extension work with zero bending.

2. Wall or incline plank

I start with my hands on a wall or a sturdy countertop, body in one straight line from head to heels. A floor plank is harder, and I only lower the incline when I can hold a long, flat back without sagging or piking. Short holds, good form, then rest.

3. Side plank from the knees

On my side with knees bent, forearm under my shoulder, I lift my hips so my body makes a straight line. This trains the muscles that stop my torso from leaning sideways. I keep my hips stacked and my chest facing forward, with no rotating.

4. Pallof press (anti-rotation)

Standing side-on to a resistance band anchored at chest height, I hold the band at my sternum and slowly press it straight out, then bring it back. The band wants to turn me. My job is to not let it. This is how I train "rotation" strength without ever twisting my spine. Light band, tall posture, feet planted.

5. Bird dog (modified)

On hands and knees with a neutral back, I slide one leg back along the floor, keeping my hips level. When that's easy and approved, I lift it slightly, and later add the opposite arm. If my back arches or my hips rotate, I've gone too far.

6. Suitcase carry

I hold a light weight in one hand and walk tall, without leaning toward the weight. It's anti-lateral-flexion training that also builds grip and walking endurance. I pick the weight up by hinging at my hips and bending my knees, never by bending my back, or I have someone hand it to me.

7. Glute bridge (small range)

Lying on my back with knees bent, I squeeze my glutes and lift my hips only until my body is in a straight line from knees to shoulders. I don't push into an arch. Strong glutes take load off my back during everyday movement.

How I progress

I do core work as part of my routine about three days a week. Every couple of weeks, if my form is solid and nothing pinches, I add a few reps or about 10 seconds to a hold. I don't progress on a bad nerve day. Some weeks I go backwards, and that's fine. The goal is to be stronger next year, not sore tomorrow.

What I avoid completely

Same life. Stronger you.

When my surgeon told me he didn't know how I wasn't paralyzed, I didn't think I'd ever write about training my core. But a fused spine doesn't mean a weak body. It means training smarter: keep the spine still, make the muscles around it strong, and stack small wins week after week. If you're on this road too, start the conversation with your surgeon and PT, and check out the full Fused & Strong routine.

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Important

This is not medical advice. It's my personal experience, shared for information only. Talk to your surgeon or physical therapist before starting or changing any exercise program, and stop right away if anything pinches or feels wrong.

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