Walking is the best exercise after spine surgery. Start with a few minutes several times a day and build up slowly. This page shows how, with tips for walking in Mumbai's heat, rain and crowds.
Reviewed by Dr. Kshitij Chaudhary, Last reviewed November 2026
At our spine clinic at P.D. Hinduja Hospital, Mahim, Mumbai, we ask every patient to walk from the day of surgery. This page applies after any spine surgery. If your surgeon or physiotherapist gave you different instructions, follow those first.
Why is walking so important?
Walking keeps your blood moving, your lungs clear and your bowels working. It also lifts your mood and helps you get your strength back. It is safe for your spine when you build up slowly.
How do I start?
Start with 5 minutes, 3 to 4 times a day, and add 1 to 2 minutes each day as you feel able. Trips to the bathroom or kitchen do not count.
When | How much |
First days | 5 minutes, 3 to 4 times a day |
First 2 weeks | Add 1 to 2 minutes each day |
Weeks 3 to 4 | 20 to 30 minutes a day, in one go or in short sessions |
Later | 30 to 45 minutes, on most days |
Build up more slowly if you had a fusion, or if walking brings back leg pain.
How hard should I walk?
Walk at an easy pace. You should be able to talk in full sentences while you walk. If you are puffing, slow down.
How do I walk well?
- Keep your head up and look ahead, not down at your phone.
- Relax your shoulders and let your arms swing.
- Take short, steady steps on level ground.
- Wear flat, supportive shoes with a firm sole, or chappals with a back strap. Do not wear flip-flops.
Where can I walk in Mumbai?
- Indoors: around your home, along a corridor, or on a covered terrace or podium. A mall is a good option on hot or rainy days.
- Outdoors: walk in the early morning or evening, in the shade, on a level path. Your building compound or a quiet lane is better than a busy road.
- Avoid uneven footpaths, potholes, crowds, and wet or slippery ground in the monsoon.
- Avoid walking in the midday heat. Carry water and your phone.
Can I use the stairs?
Yes, slowly, one step at a time, holding the rail. Use the lift if you feel unsteady. Do not carry anything on the stairs.
Do I need a stick or a walker?
Only if your physiotherapist advises it. They will check that it is the right height for you.
When should I stop?
Stop and rest if your leg pain, tingling or numbness gets worse, or if you feel dizzy or breathless. Call us if you have calf pain or swelling. Go to the emergency department for chest pain. See When to Call Us After Spine Surgery.
How do I keep track?
Note your walking time each day in a notebook or on your phone. Share it with your physiotherapist at each visit.
When can I start running or cycling?
Your rehab plan gives the dates. A stationary bike usually starts at 3 to 4 weeks. Walk-run usually starts after 12 weeks, and after 6 months if you had a fusion. See the plans for Rehab protocol following lumbar discectomy, Rehab protocol following lumbar decompression and Rehab protocol following lumbar fusion.
Other resources
The First Weeks After Spine Surgery, Your Follow-Up Visits After Spine Surgery, Everyday Body Mechanics: Move Well and Protect Your Spine and Managing Pain at Home After Spine Surgery.
This page is for general information and does not replace a medical consultation. Please see a doctor for advice about your own symptoms.