The most common causes of back injuries that lead to requiring surgery are muscular imbalances often created over a long period of time. Whether it be from repetitive actions such as a manual labourer, to an office worker who is constantly seated in the same position for hours on end, the structures of the back are affected by the imbalances created.   

It is really important to note that a successful back surgery is giving you a fresh start. It is addressing the damaged structures of the back which were generating constant pain. What the surgery is not addressing though, is the underlying cause of why the damage occurred in the first place - the muscular imbalances.

You need to take action and address the muscular imbalances to ensure your back and the muscles that support it remain strong and functional. For many who have undergone surgery for their lower back, they resign to the fact that they will never be able to do the things they did before they injured their back. If nothing is done to strengthen the body and address the imbalances, then they are correct in thinking this way. However for the people who do correct the imbalances, they end up feeling stronger and more confident in their body than they ever did before they hurt their back.

Now into the specifics of what movements and muscle groups you should address:

1. Post surgery ensure that you follow the rehabilitative program outlined by the surgeon and the hospital physiotherapists. These exercises are dedicated to assisting the healing process.    
2. Follow up with the physiotherapist that the surgeon refers you to. Once again, they will assist you through the healing process and give you a good indication on when you can commence more activity.
3. Once you have the tick of approval from your surgeon and or physiotherapist to carry out exercises through your full range of movement, then you can commence functional movement patterns.
4. Functional movement patterns are dedicated to replicating actions that you would carry out in day to day actions and whilst participating in sports/ physical activities.
5. Once you have complete confidence in carrying out these movement patterns, then commence adding load/ resistance to make them more challenging.
6. The end goal is to build into a regular routine that keeps the body strong and aligned. Functional exercises with resistance such as; squats, sumo deadlifts, chins ups, push ups and dips.

Gaining both strength and endurance in exercises that are moving your own body weight are by far the best method to restore and maintain confidence in your back and body. Combine body weighted exercises with squats and sumo deadlifts with the goal to be able to lift your own body weight and you have the perfect routine to ensure that your back will remain strong, healthy and supported.

For more information on functional movement patterns, please go to the following link for examples.