Back Surgery- The Kneeling Payer Push-Up Rehab, the Best Exercise
It doesn’t take a person long after back surgery (between L-4 and L-5) to discover what one can or have to do or things they can’t do that aggravate and jeopardize the recovery process. It didn’t take me personally long to figure out what I couldn’t do.
Five of what I couldn’t do were Push-ups, Pull-ups, Squats, AB Roller, and Medicine Ball Wood Chopper, things that I enjoyed doing in my workout sessions. It didn’t matter to what range or extent that I perform these elements, the results were the same, they aggravated my rehabbing process and increased my discomfort level.
I was doing some cleaning in my bathroom and used the bathtub wall to let myself down on my knees to clean the basin and then I used the same edge of the tube wall to push up not knowing what the results would be.
To my surprise, my back recovery didn’t surfer, but pushing up using the tub wall actuary provided a significant amount of relief to my back recovery. One reason is it removes cantilever pressure on my lumbar area by keeping the spinal column vertical more than horizontal orientation. I had to share this with others.
I have included the Kneeling Payer Push-Up into my fitness sessions 6-Days per week. From the results that I gained, I will continue performing the Kneeling Payer Push-Up in my regular workout sessions once my surgeon clears me. Please try this Kneeling Payer Push-Up if you have or don’t have back issues.
I am performing my rehab/fitness to get back on the golf course to work back toward my single digit handicap. The only golf shot I am clear to hit are short pitch and chip shots that has the Same BAJA STP Golf Technique:
https://www.bajamacfitness.com/baja-mac-fitness-golfers-stp-golf-technique
My routine of Kneeling Prayer Push-Up I plan on performing 3- Sets of 10- Reps; but for now, I am performing just 15- Reps until I can get back to my full BAJA Fitness Routine.
Important Medical Disclaimer- I am not a doctor or physical therapist. This is not medical advice. Recovery after L4-L5 surgery (whether discectomy, fusion, or other) is highly individual. What helped you could be risky for someone else depending on your exact procedure, healing stage, hardware, bone quality, and surgeon’s protocol. Always get explicit clearance from your surgeon or physical therapist before adding or progressing any exercise. Premature or improper loading can delay healing or cause setbacks.
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Direction for the Kneeling Prayer Push-Ups:
Stand at a distance where your fingers tip a minimum distance out from the front edge of the bench, or grab bar 18- inches off the floor. (This distance could be greater based on the increase resistance needed).
Lean over at the hips to grab the edge of the seat or grab bar, This is like Half Standing Forward Bend in Yoga except your hands aren’t on the floor to reduce the stress on the back. See Illustration to the right.
Take a half or a full step back with both feet to increase your separation from the bench or grab bar.
Use the forearms to brace your upper body while you lower your knees to the cushioned cover floor and lower your shoulders. NOTE: You want to keep the height of the bench or grab bar ~18- inches to not over stress your shoulders.
Bend the elbows outward to completely lower your knees onto the cushioned floor.
Reverse the procedure by using your forearms to raise your upper shoulders upward where your body leaning forward.
Raise up at your hips to the starting position.
Kneeling Prayer Push-ups for People with Back Issues. This replaces the push-up and squat that are issues for the back.