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Getting Back to Your Normal Self After a Back Injury- Tips to Consider

Back pain is quite a common issue faced by millions of people around the world. Further, various studies suggest that four out of five adults in Canada will experience at least one episode of back pain in their lives. This might seem like a day-to-day happening. However, if the pain gets intense, it might result in many conditions, some of which are irreversible. 

In addition to that, if you suffer an acute back injury like muscle strain, sprain, or something severe, knowing when and how to resume your normal activities is the key to successful recovery. Experts believe that if you start back your normal routine too strongly or too soon, you might reinjure yourself, worse than before. 

This might even result in a chronic condition that could plague you indefinitely. Having said that, leading a sedentary life won’t be beneficial either. In this article, you’ll learn a few pointers about getting back to exercising or playing your favorite sport following a back injury. 

But before that, let’s understand a bit about the causes of back injuries. 

  • If you are into a job that requires heavy lifting regularly, a sudden movement can strain the back muscles or spinal ligaments, resulting in back injuries. 
  • Bulging or ruptured discs caused due to an accident or repetitive movement. In this, the soft material present inside the disc starts bulging and pressing the nerve. This eventually causes back pain injuries or acute back pain problems. 
  • Arthritis in the spine region or osteoarthritis can also impact your lower back negatively. 
  • If you suffer from osteoporosis, it might be making your bone brittle, causing painful spinal fractures. Thus, causing painful back injuries. 

So, what to do next?

First Things First

If your back pain keeps you on the sidelines, first give a call to a pain management specialist. They will offer a variety of physical rehabilitation strategies as a part of your back pain treatment. For instance, they will help you with your back pain using the following techniques:

  • Physiotherapy- Helps improve pain state using active and passive therapies.
  • Chiropractic care- Focus on spinal manipulation and surrounding areas for effective pain relief.
  • Massage Therapy- As an adjunct to back pain treatments, this technique relieves muscle soreness and aids muscle relaxation. 

Not only that, the professionals will help you understand all about the pros and cons of getting back to your standard routine.  

So, here’s what you need to consider following a back pain injury.

Don’t Get Too Comfortable With The Couch

It’s good to take some time off, but don’t make that a habit. It’s because being immobile for a while will halt your healing process. As a result, the unused muscles will start showing signs of atrophy, and it will again put you at risk of injury or pain. 

So, start with your physical activity in small portions depending on how your back reacts. For instance, you can start with walking around your house, doing some light stretching exercises, or even yoga as well. Experts suggest that being aerobically active will further protect you from injury. Just make sure to listen to your body and stop when it signals you. 

Be Gentle When You Start Exercising Again

After your back injury, make sure to start with gentle stretches. By doing so, you’ll gradually increase the blood flow in your muscles and help them to be loose and warm. Once your body is comfortable with these stretches, you can add a range of motion or strength training exercises. For instance, you can opt for low-impact aerobic activities like swimming or walking longer distances initially. 

Don’t try to indulge in high-impact exercises like running or football until your doctor says so. Remember, you are doing this to strengthen your core muscles for improving your posture to avoid any further injury. So, opt for stretches that target your back or abdominal muscles. 

Wrapping Up

You might think that you recovered from your back injury, but the radiating pain in your back or surrounding areas might be causing chaos in your day-to-day activities. Talk to your doctor and consult what you should do to avoid any future injuries. 

Mick Foley
the authorMick Foley
An aspiring Pro Wrestler, Mike loves working out in the gym and attending MMA classes. When not lifting weights, Mike will most probably be lifting his PS4 controller. He writes for Resistance Pro to share all that he has learnt.