Spinal Fusion Recovery After 60 – My 4-Week Update

Introduction:

If you haven’t read Part 1 of my journey, I shared what I did to prepare for surgery and why I needed it in the first place. You can read that here: From Pain to Power: How I Prepared for and Recovered from Spinal Fusion Surgery

Four weeks ago, I underwent spinal fusion surgery. As a 63-year-old woman with osteoporosis, my recovery journey is unique—and far from straightforward. From managing pain without narcotics, walking over 3 miles daily, and navigating the healthcare system to figuring out what pants to wear—this is my honest, real-life update. If you're facing spinal fusion surgery (especially if you’re over 50), I hope my experience helps you prepare, recover, and feel empowered.

Post-Surgical Healing Milestones:

• Incision Care:
  My steri-strips came off by Day 13. I started applying CeraVe Healing Ointment on Day 14, and so far, my incision has healed well. (Or so I’ve been told!)

• Driving Again:
  I did a short test drive around the block on Day 12. By Day 14, I was driving short distances. At 19 days post-op, I drove myself 30 minutes to my surgeon’s office for my first post-op visit.

• Walking and Movement:
  I was walking a cumulative total of 3 miles by Day 11, and now I walk at least 3 miles daily, sometimes more. Walking remains my core activity for both physical and mental recovery.

Wardrobe Real Talk:

By Day 14, I tried to wear “real” pants, but stretchy waistbands were still more comfortable. If you're planning surgery, stock up on comfy, elastic-waist clothes that won’t put pressure on your lower spine or incision area.

Pain Management (Without Narcotics):

Since the day of surgery, I’ve avoided narcotics completely. I currently take:

• 100 mg Gabapentin at night

• One 500 mg Tylenol (as needed, usually at night)

• Some times I still use ice packs.

This regimen has helped manage nerve discomfort and support sleep without sedating side effects.

Bone Health and Hormonal Support:

Managing osteoporosis is a top priority. I continue to take:

• Tymlos (a bone-building injectable)

• Duavee (a hormone therapy)

• I focus on calcium-rich, plant-based foods and support bone density through exercise, which will increase as physical therapy begins.

Physical Therapy: The Complicated Reality

Setting up physical therapy has been its own ordeal. My HMO takes an inordinate amount of time to process referrals and often denies or sends them to inappropriate places. I’ve spent hours navigating calls between my HMO, the primary medical group, and my surgeon’s office.

What helped:
Anthem Blue Cross customer service.
They’ve been patient, polite, and resourceful—staying on the line with me for nearly an hour while coordinating all the moving parts. Highly recommend leaning on your insurance company if you’re getting the runaround.

In the meantime, I’ve chosen to pay out-of-pocket and start PT at SOL PT in Oakland, where I can transition into their SOL Performance + program. It’s a one-stop shop for recovery and progressive strength training. Learn more about their program here.

Fitness Tools I Use:

I track my fitness and sleep metrics with my Apple Watch and iPhone. These tools help keep me motivated and accountable, and remind me to stand if I’ve been sedentary too long. They also reinforce my progress, even on days I feel tired. But I'm listening to my body, and when I'm tired I don't push myself.

Lifestyle and Energy Update:

I’m definitely making progress, but my energy level varies.

✅ I walk daily, often more than once, usually 3+ miles.
✅ I started gentle aqua movement in our pool, using a saddle float and pedaling my feet while keeping my back upright. It’s one of my favorite summer activities—I listen to podcasts or chat on the phone while doing “laps.”
✅ I’ve resumed light meal prep and household tasks—no bending, lifting, or twisting.
✅ I’ve even started simple, creative hobbies like watercolor painting and have plans to take a beginner bridge class this fall.

❌ I’m not comfortable sitting for long periods.
❌ I’m not up for social events or having guests over for long periods - even if they bring food.
❌ I still “crash” quickly and without warning. When my energy dips, I’ve learned to honor the need for rest.

Sleep, Nutrition & Recovery

• I’m averaging 7+ hours of sleep a night—a big win for me. Sleep is critical to healing.

• I eat a whole food, plant-based diet, high in fiber and rich in nutrients.

• I also supplement with the Prolon L-Protein Shake, especially on days my appetite is low or I’m not cooking much.

Looking Ahead:

At 4 weeks post-op, I still have a long road ahead. But I’m feeling stronger, more confident, and deeply grateful for the progress I’ve made. I'm easing into physical therapy, staying active, and making sure my bone health and whole-body healing remain a top priority.

For Women 50+ Considering Spinal Fusion:

This recovery is a marathon, not a sprint. Prepare for the logistics, stock your fridge with healing foods, and get clear on your insurance hurdles before surgery. Build a support team—and give yourself grace.

Disclaimer:

This blog post reflects my personal experience and is not intended as medical advice. Please consult your doctor, surgeon, or qualified health professional before making decisions related to spinal surgery, medications, physical therapy, or diet. Every individual’s health situation is different, and what worked for me may not be appropriate for you.

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Let’s keep living fully, healing intentionally, and aging vibrantly—together.