Getting back in shape after a back injury?

[FeuFollet]

I've recently started to recover from an acute issue stemming from an old back injury from the war. I'm starting to feel the weight of years on me, and I need to get my body back into shape after 9 months of bed-rest. Currently, I'm working with resistance bands and body weight exercises - but does anyone have any tips?

[RonaldS]

Were you prescribed any type of rehab?

 

The best thing for a back is strong core and well developed musculature in the back. Not sure what your specialist/PT (if you have one) is telling you to do, and we don't know the nature of the back injury, so it's hard to tell you specifically what to do.

 

A girl I know at the gym had been having issues with inflammation in her back triggering cyatica. I had suffered from that once, and was talking toner about it. She asked what procedure I had done to fix it. I told her 'none'. I started out with light resistance (walking in the pool) and stretching (yoga). I then began building up my core and back musculature. That pretty much fixed it. Haven't had an issue with my back in 14 years.

 

Again, make sure you have clearance from your doc or a green light from a PT. That's probably a good place to start....walking/jogging in a pool, various planks, etc. Also, if your back feels up for it, light weights, push-ups, TRX.

[JDPT]

I totally get what you are going through. I fracture both my tibias back in December and still recovering form it. I can honestly say that I'm much better yet still refrain from exerting myself in any way, I feel much stronger as days go by.

Doctor gave me clearance to start therapy roughly three moths ago but I haven't as I just want to give myself a few more months to feel "ready" and start getting some range of motion on my tibias, not that I ever loss as I was only couch bound for 2 months, which were months of hell.

I project to start therapy in December. My ultimate goal is to strengthen my legs beyond in order to minimize injuries.

Take your time and don't rush this healing process.

[RonaldS]

I totally get what you are going through. I fracture both my tibias back in December and still recovering form it. I can honestly say that I'm much better yet still refrain from exerting myself in any way, I feel much stronger as days go by.

Doctor gave me clearance to start therapy roughly three moths ago but I haven't as I just want to give myself a few more months to feel "ready" and start getting some range of motion on my tibias, not that I ever loss as I was only couch bound for 2 months, which were months of hell.

I project to start therapy in December. My ultimate goal is to strengthen my legs beyond in order to minimize injuries.

Take your time and don't rush this healing process.

 

Just remember that after a certain point in recovery, your body heals by use rather than by rest. If your dr cleared you for pt, you should start pt. Not doing so only delays your recovery.

[JDPT]

Just remember that after a certain point in recovery, your body heals by use rather than by rest. If your dr cleared you for pt, you should start pt. Not doing so only delays your recovery.

 

 

I totally agree, I haven't remained stagnant throughout my recovery. I supposed I'm spooked as since, yes I'm feeling much stronger now, however, I never want to go back to feeling the way I did both physically and mentally when I was injured. I used to be an avid runner and when from running to being on crutches for a very long time.

It was rather shocking when the doc showed me the MRI and showed me fractures on both my tibias and stated this injury is going to set you back 6 months to a year, it was like a death sentence.

but here I am, 9 months after feeling much stronger. I supposed is time to start the next phase. I'm just very apprehensive still for previously stated reasons.

[Mr Scorpio]

Currently, I'm working with resistance bands and body weight exercises - but does anyone have any tips?

 

 

DDP Yoga.

 

 

[dichotomy]

I've recently started to recover from an acute issue stemming from an old back injury from the war. I'm starting to feel the weight of years on me, and I need to get my body back into shape after 9 months of bed-rest. Currently, I'm working with resistance bands and body weight exercises - but does anyone have any tips?

 

Resistancebands and body weight is very good indeed.

 

Lots of tips but first - have you seen a licensed physical therapist? Usually they will provide not only several weeks or months of visits and work with you - but they will send you home with routines to use specific to your injury and issues. Mine did - resistance bands were part of it.

 

 

Ok - so some other tips. Plain old walking. Yoga (slow flow soft yoga for health). Foam rollers. Swiss ball exercises and weighted ball/medicine ball exercises. Any exercise in water.