It’s been a tough couple of months, but your back pain is finally improved enough that you can start getting back to your life. Your doctor told you that there is a moderate likelihood that your symptoms can one day return. How do you best prevent a re-injury?
- If you injured yourself playing a sport, consider starting a training, conditioning and strengthening program that will allow you to more safely play that sport.
- If you injured yourself as a “weekend warrior,” someone that only performs vigorous physical activity on the weekends, consider backing down on your weekend intensity or start a weekday conditioning program.
- Weight gain is a risk factor for a back injury. Determine your ideal weight and start a diet. Don’t starve yourself though. Reduce your calories only enough to achieve a 1-2 pound per week weight loss.
- Start exercising at a moderate level. Your max heart rate is 220-your age. Moderate exercise is 50%-70% of your maximum heart rate. A realistic goal is exercising for 20 minutes three times a week.
- Smoking is a risk factor for back pain. If you smoke, stop.
- Maintain flexibility. You can do this by adding a stretching regimen to your morning or your workouts. Stretching is easier after a warm shower.
- Add core training to your exercise regimen. The core muscles are the muscles of the abdomen and back. Together, they stabilize the spine. A strong core will resist spinal re-injury. Planks are easy to do and effective core exercises.
