Pilates After Spinal Fusion: Moving Safely and Confidently

Back surgery is never a small thing – and spinal fusion is one of the more serious ones. But with the right support and guidance, it *is* possible to rebuild strength and confidence after this kind of procedure. In fact, many people turn to Pilates as a safe and structured way to get moving again.

If you’ve had a spinal fusion – or you're supporting someone who has – this blog will give you the lowdown on what it is, why it’s done, and how we adapt Pilates to suit your body and stage of recovery.

What is spinal fusion?

Spinal fusion is a surgical procedure where two or more vertebrae are permanently joined together. The aim is to reduce pain, improve stability, or correct spinal deformities.

The fused area no longer moves independently – which means there’s less flexibility, but also (hopefully) less pain and more stability.

Why do people have it?

Common reasons include:

- Degenerative disc disease

- Osteoarthritis or chronic back pain

- Scoliosis or spinal curvature

- Injuries like fractures or dislocations

- Persistent issues like herniated discs or spinal instability

- Recovery from trauma or spinal infections

What’s recovery like?

It’s a long journey – but one that often leads to better quality of life. Here’s a rough timeline:

- Hospital stay: 2–5 days

- Initial healing: 4–6 weeks

- Bone fusion: 3–6 months for full fusion

- Full activity: Often takes 6–12 months

During this time, movement is encouraged – but it needs to be controlled and appropriate.

Pilates after spinal fusion – YES, but carefully.

The goal after spinal fusion isn’t flexibility – it’s stability. In class, that means we focus on strong foundations, gentle mobility in the *unfused* areas, and safe, supportive movements.

What we *can* do:

- Keep a neutral spine and avoid over-articulating the back

- Strengthen the core with gentle breath-led exercises

- Include hip and shoulder mobility

- Use small, safe ranges of motion

- Work in side-lying, supine or supported positions

- Include functional patterns like sit-to-stand and posture alignment

What we avoid:

- Deep spinal movements like roll downs, curls, or twists

- Loaded or unsupported flexion/extension

- Prone work (lying on your front) unless cleared by your physio

- “Tuck under” cues or movements that push into the fused area

- Fast-paced sequences or large ranges that might feel unstable

My approach in class:

I always check what area was fused, how long ago the surgery was, and whether the client has been cleared by their surgeon or physio. From there, it’s about moving *safely*, gently rebuilding strength, and always listening to your body.

Pilates is all about control, alignment, and breath – which makes it an ideal companion during recovery. But it’s not one-size-fits-all. I’ll always offer options, give support, and adjust the pace so it works for *you*.

If you’re post-fusion and looking to move again with confidence – come and join us at Gentle Pilates. You’re more than welcome.