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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