It’s been almost a year now since my neck surgery. I had a bone spur pressing into my spine and was in excruciating pain. There were not many options, so I made the best decision I could and went in for my first surgery ever to replace my disc.
After the first week or two, I felt very weak in the neck, but the pain was minimal. I said goodbye to my pain medications and hoped to feel back to normal quickly. Well, that did not happen. The doctors say it may be 6 months or so, but it can take longer. And I am here to tell you that if you want to feel better, it is up to you to take responsibility for your own self care. Once the surgery is done, only you can find the best healing plan for you.
Recovering after Spine Surgery
Positional release is a gentle technique where you rest your body in a comfortable position so tight muscles and joints can let go. After my neck surgery, stretching and exercise were too much for me. Positional release was the gentle practice that finally gave me back my freedom of movement.
I’m Sharon Hartnett, a craniosacral therapist in Columbus, Ohio. Here is what worked for me, and how you can try this at home.
Why I needed a long-term plan
My body had gone out of alignment from a combination of factors. I was a little overweight, I didn’t always pay attention to my posture while working on the table with clients, and my body type wasn’t naturally balanced. Even after my [cervical/neck] surgery, I needed a plan to feel better for the long haul.
I’ve focused a little on each approach below, but I choose where to spend most of my energy, which gives me a more holistic sense of health and wellbeing.
What helped my recovery
- Positional release: gentle, daily, and the biggest game-changer for my neck (more below)
- Physical therapy: guided strengthening and movement
- Healthier diet: supporting my body’s healing from the inside
- Exercise: added gradually, once my body was ready
- Basic stretching: gentle and consistent
- Massage, craniosacral therapy, and structural integration: hands-on bodywork to release tension
- Yamuna Balls and rolling: self-massage for tight spots
- A gentle home traction machine: for easing the neck at home
- A chiropractor with a good reputation: reputation matters, so ask around
You may already know how to follow most of these. Positional release is the one I want to explain, because you rarely hear about it and it can be remarkably effective.
What is positional release?
Positional release (also called strain-counterstrain) is a soft tissue technique in which the body is placed in a comfortable position that eases pain and dysfunction. A massage therapist listens to your body to find the position that triggers nerve reflexes to relax the muscle. As the muscles and joints calm down, range of motion and ease of movement often improve quickly.
It’s very helpful to start with a massage therapist who can hold the positions and teach you the technique. Once you get a feel for how it works, it becomes a daily practice, like a mini yoga routine without the work.
How to do positional release at home
This is how I practice every morning to support my neck and body. I spend about 30 minutes in bed.
- Set up in bed. Lie on your back or belly and prop yourself with pillows. I often lie on my belly with a pillow propped under me and turn my head to different angles.
- Move slowly and mindfully. Ease into a position until you feel mild discomfort and a little resistance. On a scale of 1 to 10, aim for about a 2 or 3.
- Rest for about a minute. Notice whether the discomfort fades or builds.
- Back off if it’s too much. Never rest in anything more painful than a 2 or 3. If it’s too intense, move away until you’re comfortable.
- Try new angles. Repeat with different head and neck positions, resting each time until you find more ease.
Why it worked for me after surgery
In the beginning after my surgery, I tried stretching and exercises, but it was too much for my body. Daily positional release was gentle enough, and it has finally started giving me the freedom of movement I want again. It also helps me trust my body’s own healing mechanisms and work within a range of comfort.
Who can benefit from positional release?
Positional release is often combined with other soft tissue therapies. It’s commonly used for:
- Post-surgical aftercare
- Headaches
- Postural issues
- Fibromyalgia
- General flexibility
It’s easy, and it’s empowering because you can do it at home without special equipment.
One year later
This January marks my first full year after surgery. My neck feels much better, and my muscles are more balanced and looser. I stay in tune by constantly listening to my body. Self-care is an ongoing process, and it’s easy to get off course when life is busy. But health begins with us, and it really is important to start from within.
Frequently asked questions
How long should I hold each position?
About a minute, or until you notice the discomfort easing. Move slowly in and out of each position.
Does positional release hurt?
It shouldn’t. You’re aiming for mild discomfort, about a 2 or 3 out of 10. If it’s more than that, back off.
Can I do positional release without a therapist?
Yes, many people practice it at home. Working with a massage therapist first can help you learn the positions and feel what’s right for your body.
Is positional release safe after surgery?
It’s a gentle technique often used in aftercare, but everyone’s recovery is different. Check with your surgeon before starting any new self-care routine.
How often should I practice?
I do it daily, about 30 minutes each morning. Start with whatever feels comfortable for you.
This post shares my personal experience and is not medical advice. Please check with your surgeon or healthcare provider before beginning any new self-care after surgery.
Anyone who has undergone surgery, my heart is with you. Listen to your own inner wisdom, because the freedom rests there.
Want help learning positional release in person? I offer craniosacral therapy in Columbus, Ohio and would be glad to guide you.
Warmly,
Sharon Hartnett
Craniosacral Therapist, Columbus, Ohio
614-653-8111
Serving the Columbus, Ohio area
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