5 Phases To Recover From Your Low Back Injury
1) Pre-injury: You are injured and have low back pain.
You may not even realize it because you don’t feel any pain at all. However, you need to get yourself into a position where you can exercise your muscles without getting pain or discomfort.
If you do not start exercising your lower body now, then when will happen?
When your injury is healed enough that it does no longer bother you anymore.
2) Injury Recovery: Once you are able to exercise your lower body again, you must keep doing it until it becomes second nature.
This means that if you are still having trouble with your back, then continue to do some form of stretching every day. Also, make sure that you eat healthy foods such as fruits and vegetables which contain lots of fiber and nutrients. These things will help prevent muscle damage or atrophy.
Exercise is also very helpful in preventing injuries in general.
3) Post-Injury Rehabilitation: After you have recovered from your injury, you need to take care of other areas of your body.
For example, you may want to stretch out your legs before going outside or lifting weights. You may also want to strengthen up your core muscles like abs and glutes. You might also want to do yoga and Pilates classes regularly.
These activities will help improve flexibility and strength in many different parts of your body.
4) Maintaining your New Lifestyle Choices: Once you have adopted a new lifestyle, you need to stick with it.
If you don’t, then you will weaken the muscles in your body and also cause yourself a lot of unnecessary stress. This will create more tension and may lead to another injury down the road. Keep yourself motivated and challenge yourself on a regular basis to improve your flexibility and strength levels.
5) Be Consistent: The best way to recover from your injury is to be consistent.
This means that you should do the same types of stretches, exercises and activities on a regular basis. Some people find it helpful to set aside one day every week in their busy schedule to go through their stretching routines or do light workouts. If you can, try to do something active at least once a day for 10 minutes minimum.
This will help keep your muscles flexible and strong so that they don’t have a chance to tighten up or weaken when you are not exercising.
Squats for lower back pain – Deadlifts, Rows, Presses, Chins, and More
Deadlifts for Beginners
Deadlifts are one of the best exercises for strengthening your lower back. They are also great for building up your whole lower body. This exercise works out several groups of muscles at the same time, including your hams, glutes, quads, groin, erectors, and lower back.
How To Do It: Stand up tall with your legs shoulder width apart. Hold the barbell with both hands and keep your eyes focused directly ahead. Hold the barbell against your legs just behind your knees.
Slowly bend forward and slide your hands up the bar as far as you can. Hold the bar tightly and keep your head up and your back straight.
Lower the bar down to below the knees. Keep the knees slightly bent as you lower the weight. The movement should be strictly controlled.
Do not let the weight drop quickly or you may lose control and strain your back. Bring the bar down until it almost touches the top of your feet.
Then pull back up in a slow and controlled manner. Pull the bar all the way up so that you are standing straight up again. At the top of the movement squeeze your glutes and hams as you hold the bar tight against your legs.
Do not relax your grip on the bar until you are fully standing straight up again.
Beginners may find that they need to start out with a much lighter weight than they are used to. When you are first starting out, it is best to use a barbell weight that you can lift comfortably at least 10 times. Your muscles need time to get used to this exercise before you start trying to push them too hard or using too much weight.
When you are first starting out, it is best to do 3 sets of 10 repetitions with a short break in between each set. After a couple of months you will know whether you can increase the weight or do more repetitions. As your strength increases you may need to push yourself in order to continue getting stronger.
As your strength and endurance increases, you will be able to do more repetitions and you may also be able to increase the weight you are using. Keep increasing the weight every couple of months or so and do more repetitions with that weight. This should put strength and definition into your lower body, but make sure you also do some exercises that work your upper body as well.
Tips: If doing deadlifts is new to you, you may find that you need to spend a little time working up to this exercise. You can start by doing a couple of lighter warm up sets before diving into the heavier weight. You can also do some leg raises in order to get your muscles warmed up and ready for the heavy lifting.
If you find that this exercise is still too hard on your lower back, then you can do some alternatives. Substitute in good mornings or hip dominant exercises such as the glute ham raise so that you do not put excess strain on your lower back.
Chapter 5- Squat
Whether you are just beginning your journey to a flatter stomach or you have been at it for years, this exercise is one that every woman should be able to do. The squat is a full body movement that will work on your thighs, hips, and butt, but it will also work your abs as you try to maintain good form while keeping steady.
In addition to a barbell, you will need a Smith machine or a squat rack in order to do this exercise. Follow the steps below in order to get set up properly and begin doing this exercise correctly.
How To Do It:
Position yourself under the barbell using a squat rack. Put your hands on the bar about shoulder width apart.
Move the bar into the crooks of your arms and hold it there with your hands.
You do not have to go to a gym and pay for a fancy machine in order to do this exercise. You most likely have all the equipment you need in your own home. If you want to make it more advanced, you can always add free weights or even a bench so that you can go deeper.
No matter what equipment you are using, the squat is one of the best exercises for your body.
Tips: Even if you are not interested in lifting heavy weights, you should still incorporate squats into your routine at least a couple of times a week. They are great for strengthening and toning your legs and glutes, but they also help to condition your heart and improve your balance.
Not only will doing this exercise give you a nice backside, it will also make your stomach look flatter as well as define your thighs and calves. This is one exercise that you will definitely want to keep in your routine.
Chapter 6- Deadlifts
One of the best exercises for weight lifting is the deadlift. It works on multiple muscle groups, specifically targeting your back, legs, and butt. You may not see yourself as someone who has much of a butt, but this is a great exercise for getting one.
When you do this exercise consistently, you will definitely see an improvement.
You will need a barbell and weights in order to do this exercise. Follow the steps below in order to get started.
How To Do It:
Start by placing the bar in the squat rack at the height that is appropriate for you.
Wrap your fingers around the bar slightly wider than shoulder width. Make sure you keep your thumb wrapped under your fingers and around the bar.
Stick your chest out and keep it lifted throughout the exercise.
Bend at your knees and hips without allowing them to go past the height they were at when you were standing up.
Keep pulling the bar in until it reaches your lower abdomen or lower chest. The bar should never travel past the bottom of your neck.
Return to the starting position by pushing with your legs and straightening your back.
Tips: If you have never done this exercise before, it would be best to have someone experienced show you proper technique before trying to do it on your own. There are many ways that you could do this wrong and end up hurting yourself. Once you have an understanding of the basics, though, you will be able to do it on your own.
Doing this exercise will help you tone your butt, legs and core. It will also help to strengthen your back and keep it healthy. This is one exercise that should not be skipped over in your routine.
Chapter 7- Deadbug
This is an is an exercise that specifically targets your core and the muscles that you use when you are doing daily activities. It will strengthen your back and give you more support, which will make it easier for you to do things like carry groceries or pick something up off of the floor. Plus, a stronger core will also help to stabilize and support your spine.
This will help to prevent back pain and keep you moving without issue as you get older.
This is a pretty simple exercise to do. Follow the steps below in order to get started with this routine.
How To Do It:
Set up two light weights, like dumbbells, on the ground about 2 feet apart from each other.
Kneel down between the weights and grab them with your hands.
Make sure that your arms are directly out in front of you and your back is straight. Your ears should be exactly over your arms.
Tilt your head so that you are looking at the ground and slowly start to lean backwards until your arms are straight. Hold this position for 1 second and then slowly lean back to the starting position.
When you get stronger, you can hold the weights further away from your body in order to increase the resistance.
Do this exercise in a slow and controlled manner in order to get the most out of it.
Tips: This exercise can be a bit tricky at first. It is recommended that you have someone show you how to do it the right way before you try it on your own.
This is an isometric exercise, which means that you are holding a position instead of moving through a range of motion. This helps to build strength in your core muscles because the resistance is increased the longer that you can hold the position.
You don’t need any special equipment in order to do this exercise. All you need is a pair of light dumbbells, something that you can use as dumbbells and a place where you won’t knock something over or trip over something. You can adjust how much of a challenge this is by changing the weight of the dumbbells.
Doing this exercise on a regular basis will help to strengthen your core and prevent back pain from happening in the future. It is a good idea to do this one regularly once you are done with all of your other exercises for the day.
This chapter was all about giving your back the strength that it needs in order to stay strong and stable for as long as possible. Your back is very important and you will find that these exercises will help to ensure that you continue to be able to do the things that you want to do for many years to come.
Chapter 8- Back Pain Exercises Conclusion
By now, you should have a pretty good understanding of how important it is to be proactive when it comes to your back health. The 8 chapters included in this book are just a few of the many options that you have when it comes to giving your back the strength and support that it needs in order to prevent pain and injury from occurring.
Taking care of your back is extremely important because if you don’t take care of it, then the quality of your life is going to decline at a much quicker rate than if you were to take proper precautions now in order to prevent pain and injury from happening in the future.
Sources & references used in this article:
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Psychosocial approaches to the prevention of chronic pain: the low back paradigm by NAS Kendall – Best Practice & Research Clinical Rheumatology, 1999 – Elsevier
Systematic review of prognostic factors for return to work in workers with sub acute and chronic low back pain by IA Steenstra, C Munhall, E Irvin, N Oranye… – Journal of occupational …, 2017 – Springer
Treating low-back pain: Exercise knowns and unknowns by BJ Shiple, NA DiNubile – The Physician and sportsmedicine, 1997 – Taylor & Francis
Multifidus muscle recovery is not automatic after resolution of acute, first-episode low back pain by JA Hides, CA Richardson, GA Jull – Spine, 1996 – journals.lww.com
A new approach to measuring recovery in injured workers with acute low back pain: Resumption of Activities of Daily Living Scale by RM Williams, AM Myers – Physical therapy, 1998 – academic.oup.com