Sign up for Antonio's newsletter

Ed:
It’s important to understand the road to recovery doesn’t end the day you walk out of the physical therapists office. There is much more to it than that. Most people that experience an injury similar to yours go to a physical therapy for a period of time and then retire to their couch and wonder why they are still in pain. 

In my opinion there are many things that you can do to make you’re body feel better. Here are a few of the things that I have found to work best when recovering from a back injury.

Increase you’re flexibility.  Muscles around an injured area have a tendency to tighten up to protect the body from further trauma. This will cause you to be stiff and immobile. It can also cause pain and further injury. That why it’s important do incorporate a daily stretching routine into you’re program. Lower back injuries require focus on lower back and hamstring stretches to keep you’re body loose and able to function correctly.

Strengthen you’re mid section. You’re abs wrap around you’re waist supporting you’re body and protecting you’re back from injury. If you’re abs are weak you will never make a full recovery. In fact you will be more likely to get hurt again. However if you strengthen you’re abs they will help support you body weight and take a lot of pressure off you’re back.

Strengthen you’re lower back. If you’re lower back gets injured and you don’t strengthen it the surrounding muscles they will shrink and weaken causing even more problems in the future. Therefore it is important to target the lower back with low impact exercises that will help you stay strong and injury free.

Lose extra body fat. Anyone suffering from a back injury should pay particular attention to their body weight. If you are carrying a few extra pounds on you’re frame it would be a good idea to drop some weight. Each extra pound puts more stress on the injured area and makes it more difficult to recover. As you get leaner you will find that you’re back will naturally feel better. 

Learn to sleep correctly. Back injuries can make it very difficult to sleep comfortably. In fact sleeping in the wrong position for eight hours a night can be very painful. Think about it the average person spends fifty six hours a week in bed. Therefore it’s important to learn how to sleep in a position that puts the least amount of pressure on you’re lower back. Try sleeping in the fetal position with a pillow between you’re legs or laying flat on you’re back with two pillows under you’re knees.

Wear the right shoes. Most people don’t realize that back pain has a lot to do with you’re feet. Think of you’re shoes as shock absorbers that protect you’re joints from high impact. If you’re shoes are worn out and have no cushion the impact will surely cause you to feel more back pain. Therefore it’s a good idea to get a good pair of shoes or invest in arch supports.

Last but not least consult a doctor before trying any workout program. Get advice on what you are capable of doing based on the seriousness of you’re injury.