8 Weeks After Spinal Fusion: Rebuilding Strength One Step at a Time

If you went for a walk with me today, you probably wouldn’t guess that I had spinal fusion surgery just 8 weeks ago. This morning I walked a hilly 3+ mile neighborhood route and yesterday I logged in 4.3 miles — mostly on a flat trail — and while I’m not breaking any records, I noticed something important: my pace per mile is getting a little faster over time. That progress feels amazing.

But here’s the truth: behind those miles is a lot of invisible work.

Facing Physical Therapy

Last week, I started physical therapy. I’ll admit — I was surprised by how challenging it felt. Honestly, I thought I might be able to “wing it” on my own, with walking and my own knowledge and experience with physical therapy exercises, and even my surgeon suggested I might not need much formal PT.

But the assessment told a different story. I realized just how much strength I’ve lost — especially in the core and supporting muscles that protect my spine. That was humbling.

The tool that’s been most helpful is the MedBridgeGo app, where my PT uploads my assigned exercises. Each day, I open the app, press play, and follow along with the videos. It logs my sessions and sends the data back to my therapist. I love this because it keeps me accountable, but it also gives me structure — no guesswork, no skipping, no “I’ll get to it later.”

And here’s where the nurse in me and the health coach in me meet: this is exactly how coaching works, too. Accountability + structure + consistent practice → that’s the formula for change. Whether it’s nutrition, exercise, stress management, or healing after surgery, it’s rarely about willpower. It’s about creating systems that make showing up the easier choice--practical systems that create a positive outcome built on sustainability.

Nutrition as My Foundation

Alongside PT, my nutrition continues to be my foundation. I focus on high nutrient density, anti-inflammatory foods, with plenty of plants, legumes, whole grains, nuts, seeds, and protein support. My go-to smoothie includes ProLon L-Protein, banana, ground flaxseed, fresh spinach, mint, and ice — it’s nourishing, refreshing, and helps me meet my increased protein needs in recovery. And I'm now adding my new Complement protein powder and also Creatine to my daily routine.

This isn’t just about checking boxes on a food list. I’ve learned that what I eat directly impacts how much energy I have for my walks, how my muscles recover from PT, and even how I sleep. Food has always been central in my health journey — but right now, it feels like medicine.

Why Bone Health Matters

Another important piece of my recovery journey has been focusing on bone health. As women in our 60s, we know that osteoporosis and bone density loss are very real risks. In fact, it was one of the contributing factors that led to my spinal issues in the first place.

That’s why I’m not only supporting my bones with nutrition — calcium-rich plant foods, leafy greens, nuts, seeds, and vitamin D — but also following my doctor’s guidance with bone density medication. These treatments, combined with the weight-bearing and strengthening work I’m doing in PT, are helping me protect my spine and reduce my risk for future fractures.

Bone health isn’t always talked about enough, but it’s critical. It’s what allows us to keep moving, keep doing the activities we love, and stay independent. For me, staying strong isn’t just about walking today — it’s about being able to paddleboard, hike, and especially stay active with my grandkids tomorrow and for decades to come.

My Surgeon’s Visit & X-Ray Results

Yesterday, I met with my surgeon for the first time since the operation. He couldn’t have been more pleased. My incision looks great, my activity level is right where it should be, and he’s thrilled with my progress.

My x-ray report read:

“Interval post-surgical changes related to posterior fusion at L4-L5 with intervertebral disc spacer. There is interval improvement in the alignment, which is now near anatomic. No evidence of loosening, disengagement, or subsidence.”

In plain English? My spine is holding steady exactly the way it should. The alignment looks great, the hardware is secure, and my body is adjusting well.

Hearing that — and seeing the x-ray — was such a relief. After going through a major surgery like this, there’s always a lingering worry: Is everything where it’s supposed to be? My surgeon reassured me that not only am I on track, but my recovery is going better than expected.

Right now, I’m still taking the smallest dose of gabapentin (100 mg at bedtime) to help with minor discomfort, but I plan to wean off as my strength builds and pain continues to decrease.

Looking Forward

So, what’s next?

In the coming weeks, I’ll get the green light to return to activities I love — like stand-up paddleboarding — and I’m even considering trying something new: golf.

Of course, I know myself: I have to be careful not to overdo things. When I push too hard, my body lets me know. Pacing will be my biggest challenge, but also my biggest teacher. I know from my decades of work with patients and students, and now with coaching clients, that intentional pacing is the key to balance and well-being.

Connecting the Dots

As I reflect on these 8 weeks, I see so many parallels between recovery and the work I do as a health coach. Healing isn’t linear. Progress is built on small, steady habits. Accountability matters. Support matters. And showing up for yourself — even in the smallest of ways — adds up over time.

If you’d like to read the beginning of this journey, you can find my earlier updates here:

• Spinal Fusion Recovery After 60 

• Spinal Fusion Surgery Recovery 

This is just the next chapter. And while I don’t know exactly what my future updates will hold, I do know this: strength comes back. Step by step. Habit by habit. With patience, accountability, and faith in the process.

🚶🏻‍♀️ Here’s to walking forward — literally and figuratively.

Disclaimer:
The information shared on my website, and in all related content is for educational and informational purposes only. It is not intended as medical advice or a substitute for professional care. Please consult with your own healthcare provider before making any changes to your diet, lifestyle, or health practices.

As a Registered Nurse and Board-Certified Health & Wellness Coach, I offer guidance rooted in evidence-based practices, but I do not diagnose, treat, or prescribe. Each person’s health journey is unique—please work with your own licensed provider for personalized support.