Whether you’re someone who avidly works out on a regular basis or you don’t get to the gym nearly as much as you know that you should, there is one particular kind of physical injury that your body is vulnerable to: a back injury. That’s right. According to many health professionals, of all of the physical injuries that people experience, an overwhelming majority of them will have at least one back injury over the course of their lifetime.
And when you have one, while it may initially feel like you don’t want to do anything but lie down on your back with an ice (or heat) pack, if you long to speed up the healing process, one of the best things that you can do is exercise. Just make sure that you’re doing the kind that will help a back injury rather than do it more harm.
If you’d like a few tips on the kind of exercises that you should do following a back injury, we have a list of five great ones for you below:
Do some pelvic lifts. While recovering from a back injury, there’s a pretty good chance that you’re already going to be spending a lot of time on your back so why not do a couple of pelvic lifts? Just lie on your back with your knees bent. Keep your legs close together, your arms folded over your chest and begin slowly lifting your pelvis up and for a count of five. Try and repeat this exercise 3-5 times.
Bring your knees to your chest. Another great exercise to do also consists of remaining on your back. Simply put your hands behind your knees and clasp them together. First pull your left thigh to your chest and then your right. Hold the position for 15 seconds and then switch.
Get on all fours. If you’re going to get into this position, we recommend that you speak with your doctor first just to make sure that it’s OK. If they give you the thumbs up then get on all fours on the floor, with your knees apart and your hands flat on the floor. Then extend your left leg back and your right arm forward and hold it for a count of five. Then alternate. Do this five times each.
Stretch your back. When it comes to pursuing pain management and injury relief (PMIR), something else that you can do is stretch your back. You can easily do this by placing a stool against the wall and then putting your bed and back straight against it. Then place your arms over your head and hold them for five seconds with your shoulders touching the wall. Allow your arms to come back down and then repeat 10-15 times.
Water aerobics. As you start to feel more like yourself again, if you’re able to get out and about, think about signing up for water aerobics at your local gym. The water will help to soothe your back and the resistance from it will help to lessen the impact of your exercise routine. It’s a gentle and effective way to work out your back as well as the rest of your body too.