Pilates Spine Fusion: Zayna Gold’s Journey Through Pain and Recovery
Over 12 months ago, Pilates instructor Zayna Gold faced a life-altering challenge. Despite years of teaching and personal practice, she found herself battling excruciating pain in her left glute and hamstring. What she initially dismissed as a minor strain turned out to be the result of a cyst on her spinal cord at L5S1. Having undergone spinal fusion in 2020, Zayna embarked on a journey of resilience, recovery, and rediscovering the power of Pilates exercises in healing.
The Unexpected Pain After Spinal Fusion
When Pain Takes Over
Zayna first felt pain in January after a vigorous Pilates workout that included side-leg series variations. At first, she assumed she had simply overworked her muscles. However, the pain soon became a constant, debilitating presence.
“I hadn’t injured myself since my spinal fusion in 2020,” Zayna shares. "I thought I had overworked my piriformis muscle," Zayna recalls. "I was shocked because, since my spinal fusion in 2020, I hadn’t injured myself. It was that feeling of, ‘Shoot, I can’t believe I wasn’t more careful.’” But as weeks passed and the pain persisted, Zayna realized this wasn’t just a pulled muscle.
The Diagnosis: A Spinal Cord Cyst
By March, an MRI revealed a cyst on her spinal cord at L5S1, a condition that compounded her challenges. “The pain was relentless. I was in so much pain I remember lying in bed one night crying from the pain. I couldn’t turn over to get out of bed,” Zayna recalls. “It was worse than anything I’ve ever experienced, even spinal fusion or labor. The biggest way it affected me was dealing with the symptoms from being on so much pain medication. My mind felt jumbled; my body off balance.”
“Emotionally all this pain took a huge toll. It becomes the most important thing in your life. Trying to get through each hour and knowing there is nothing you can do but wait”
she recalls. Zayna had to wait three months to get into her spinal fusion surgeon which meant her resilience would be tested further.
Managing Pain While Waiting for Surgery
Finding Temporary Relief
While Zayna waited for her surgery date, her initial treatment included an epidural injection to alleviate the pain. While the effects provided temporary relief for 6–8 weeks, the pain returned with intensity.
To manage the pain during the wait for surgery, Zayna leaned on strategies like:
— Work distractions: “I gritted my teeth and focused on work to get through.”
— Meditation and breathing exercises: “Meditation; breathing are always my “go to” to maintain my chill. They don’t relieve pain, but they helped me feel more centered despite the pain.
— Positive thinking: “I didn’t allow negative or fearful thoughts to enter my head. Maintaining a positive mindset was crucial.”
Preparing for a Complex Spinal Surgery
Mental and Physical Preparation
Zayna’s cyst presented a unique challenge: it was large and intertwined with her nerve roots at L5S1.
“The surgery was very complex and potentially dangerous. My surgeon, one of the best in Boston, told me he had never seen a cyst this large and this tangled in the nerve roots,” she explained.
So how did Zayna maintain her strength during this period?
‘Any movement of my spine became extremely painful. So I kept a neutral spine, piled on spring resistance and got my major muscles as strong as possible. My thinking was that
“if my spine was in trouble at least I could surround it with strength and stability.”
I braced a lot- squeeze buttocks and pulling abs in as hard as I could. I don’t usually brace like this but it is a helpful strategy for stabilizing the spine,” she shared.
— Build physical strength: “I focused on
Planks and side planks with a neutral spine and
High-resistance spring exercises for strength and stability.
— Mental readiness: “I avoided dwelling on negatives. In my view, fear only makes recovery harder.
— Daily routines: “I also embraced positivity by wearing outfits that I loved to make me feel strong and confident. I needed to look in the mirror and see positivity to get through this. I was counting the days,” she recalled.
Post-Spinal Fusion Recovery Lessons
The Role of Pilates Exercises in Healing
Post-surgery, Zayna’s recovery emphasized the importance of gentle movement and honoring her body’s limits. She recommends the following for instructors working with clients post-spinal fusion:
— Focus on feet and toes: Exercises like toe scrunches and rolling through the feet help to hydrate fascia and keep the body energized.
— Avoid pain at all costs: “Never work through pain,” Zayna advises. “Find movements that alleviate discomfort and stick to them.”
— Build strength progressively: “It was 10 weeks for me before my surgeon gave me the green light to exercise or go to PT. I had to remind myself to prioritize stability over intensity.
“When I look back, I realise I was very lucky my initial PT told me I needed an MRI after two weeks. A true Pilates expert doesn’t diagnose medical issues or try to diagnose pain in joints, bones or muscles. In my experience a truly experienced and responsible Pilates practitioner doesn’t diagnose or prescribe,” she said.
“Post surgery I pushed myself too much. My mindset was how to get stronger. I wished I had understood that I could go slower in recovering. I teach my clients this but it is hard to follow this advice as a Pilates and movement lover,” she explained.
Key Advice for Pilates Instructors
“My advice is simple, make sure you get educated in how to deal with spinal issues. Find out what movements cause your client more pain. And what movements alleviate pain. Use these as your roadmap. Avoid pain; do not work through pain ever. And find exercises that alleviate discomfort. Even if only a few at first; stick to only these,” said Zayna.
“Anyone who proclaims they can ‘fix’ you should be avoided. None of my amazing doctors or PT’s would ever think they could fix the patient since every body is different.”
Conclusion: Embracing Resilience Through Pilates
Zayna experience underscores the power of Pilates in managing and recovering from spinal fusion. Her journey from debilitating pain to recovery is a testament to the importance of listening to your body, seeking expert care, and staying positive through life’s challenges.
For clients and instructors alike, Zayna’s advice is clear:
— Respect the body’s recovery process.
— Rely on imaging for accurate diagnoses.
— Use Pilates exercises thoughtfully to support strength and stability.
By sharing her story, Zayna hopes to inspire others to embrace resilience and the healing potential of Pilates, even in the face of life’s toughest challenges.
Zayna is the Founder of Boston Body Pilates and Program Director of Boston Body Education, a Balanced Body faculty member, and creator of Balanced Body Barre. A leader in instructor mentorship for over 30 years, she’s known for her virtual studio, Pilates to Go, and as host of “It’s a Pilates Party,” with her studio recognized as a top Balanced Body Host Site since 2008.