A back injury can be debilitating and hinder your overall quality of life. Common back injuries may last for weeks or even months, which can all too often lead to declining health and poor lifestyle choices. However, a back injury doesn’t have to stop you from keeping an effective and balanced exercise regimen.
By choosing your exercises wisely, you can devise safe and healthy ways to remain active. Remember, the location and severity of injuries can vary, so you should always consult a physician or professional trainer before attempting any strenuous activity. With that in mind, here are four ways to stay fit with a back injury.
Stretching
Once you���ve sustained a back injury, your muscles will likely spasm. This can cause intense pain that restricts your movement, leaving you bed-bound for days. After this pain begins to improve and you���ve finally regained some mobility, you���ll need to ease yourself into your new exercise regimen. The easiest way to do this is by performing simple stretches regularly. These will help improve your muscle mobility and prepare you for more strenuous activity. Stretching will also increase circulation to your muscles, which can help accelerate the healing process.
Low-impact exercises
Once you���ve gained a decent amount of mobility, it���s time to begin performing some moderate exercises to help you stay fit. Walking is a low-impact exercise that can be done anywhere and easily fits into your daily routine. Make sure to warm up your muscles before embarking on a walk and try to keep your back as straight as possible while moving. Depending on how long you���ve been out of commission, you may wish to start with short walks and gradually increase their duration over time. Swimming is another no-impact way to perform cardiovascular exercise that helps strengthen muscles and accelerates the healing process.
Yoga
Once you���ve gotten close to a full recovery, you can start exercising your core muscles to aid your recovery. According to a recent study by the University of York, yoga can help you stay fit while also complimenting the healing process. Of course, some positions may be too demanding for those with painful back injuries, but an instructor can help you determine the safest and easiest ways to strengthen the key core muscles which help support your back.
Weights
Weight training is another great way to burn calories and tone your muscles without causing severe strain on your back. However, you���ll need to be careful because certain weight exercises can wreak havoc on your back and exacerbate your injury. To avoid this, it���s recommended that you work with a personal trainer to develop a safe and effective weights program. As your recovery progresses, you should be able to alternate your exercises to get a more comprehensive workout.
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