My first spinal surgery was in January of 2020. I had a multi-level lumbar fusion with anterior and posterior incisions. This meant a 5-hour surgery from the front removing discs and replacing them with titanium “cages.” This was followed by a 6-hour surgery from the back to fuse my vertebrae. With these two approaches, my surgeon could keep more of the standard lordotic curve of my lumbar region, which was important for me as a Pilates Instructor and Balanced Body Educator of the Pilates curriculum.
To make the decision for such a massive surgery was difficult. The culmination of several years of severe nerve pain pushed me over the edge to taking the big leap and going under the knife. I would do Pilates or PT and feel a huge reduction of pain for several hours, but it would always go back to feeling exactly the same – which was very painful.
Finally, I found a PT who suggested I have a flexible X-ray. This was a turning point in my treatment plan because when my spine was X-rayed in neutral flexion and extension, it clearly showed that in any amount of flexion, my Spondylolisthesis went from moderate to severe. This is called unstable Spondylolisthesis, and many surgeons believe surgery is the only treatment for this type of instability. Stable Spondylolisthesis is when the vertebrae don’t move drastically, and some people are able to avoid surgery, but this was not my scenario.
The first bit of good news is that after my fusion, I was fairly pain-free for 4 years.
In January 2024, I started having nerve pain again and found out I had a large cyst inside my spinal cord below my fusion. I had another major spinal surgery in June – and this would be the second part of my spinal recovery journey.
After surgery, I strictly followed my doctor’s instructions. No exercise except walking until 10 weeks. This stage is important because your spine has to heal and come together. In September, I was feeling strong and almost pain-free, and I loved being able to progress with my Pilates practice each week. Unfortunately, after a weekend of teaching Reformer 1 – feeling successful post-surgery – I started having severe pain with sciatica again. I couldn’t straighten my leg, and any lumbar flexion would result in shooting pain.
My surgeon ordered an MRI, and it turned out I had developed a large herniated disc at L5/S1- exactly where my surgery in June was. This has been a humbling experience. Surgery isn’t an option because it could cause damage to the nerve root.
I have struggled with leaving out flexion and not stretching my left leg. For sciatica, trying to stretch makes the pain worse.
It is now February of 2025, six months later with a no-flexion protocol, and I’m finally starting to feel real improvement. This requires no C Curves, Teaser, Roll Up, Spine Stretch Forward, and much more. As a Pilates lover, this has been a difficult but necessary change to my sessions, but also a place of exploration of what I CAN do.
It’s ok if our spinal mobility is limited. There are so many exercises we can do in neutral or gentle extension. My current tips for myself are to keep moving, walk every day, and use the tools in our Pilates environment to create opportunity.
If you’re dealing with a spinal fusion or have a client going through one, here are some additional thoughts.
- Work your recovery ❤️🩹
Follow your surgeon’s instructions. Usually, for Spinal Fusion, there is a waiting period after surgery when your doctor will advise you not to do any exercise except walking. This time is necessary for your spinal bones to begin healing. - Recovery Nutrition
Eat plenty of protein. This will help you heal. Cut out processed foods as much as possible. The chemicals and sodium can cause inflammation, which increases pain and slows down healing. - Stay Pain Free
You and your medical team will decide together which pain medications are appropriate for you. Stay ahead of your pain. Keep to a consistent schedule as prescribed. Many of us in wellness don’t want to be on pain medication, but my doctor explained to me that pain will slow down healing, so try to be as comfortable as possible.
Once you are given a prescription for Physical Therapy, go to your appointments as prescribed. Consistency and proper strengthening are essential to your gaining back strength. You will lose muscle mass during your initial stage after surgery. Now is your time to build back muscle with a balanced workout.
Accept your new spinal mobility or lack of mobility. You will want to work with your medical team, including PT, to determine which range of movement is safe, but don’t let fear keep you from moving. Remember, movement heals, and it’s a time to celebrate what we CAN do…even if it’s not the quintessential Pilates teaser.
If you’d like more information and 90 minutes all about Reformer for Spinal Fusion, visit HERE!
Zayna Gold is the Founder/Co-Owner of Boston Body Pilates and Boston Body Barre - with six locations in the Greater Boston area. Since 1989, Boston Body Pilates has been known for its friendly and inclusive community. Great instructors are the key to Boston Body's success. Zayna's Mentoring Programs teach all levels of Instructors to elevate their training careers to the next level. Her Master Instructor Certification Program gives Comprehensively Certified Instructors the path to success.
Zayna is a Balanced Body Educator for Pilates, Anatomy in 3D and the Creator of Balanced Body Barre. She is also certified by Stott Pilates and Power Pilates.
Zayna has her own virtual studio, Pilates to Go, great for at home workouts and mentoring. She is the Founder and Host of “It’s a Pilates Party;” #healingwithpilates and #pilatesismagic. She is a visiting instructor on Pilates Anytime. Zayna, with Boston Body Pilates, has been an Authorized Training Center for Balanced Body Education since 2008.
