Nothing can be more heartbreaking for someone who has put in hard work, effort and concentration toward training, only to be set back by an injury — like a back injury.
During your recovery process, the only thought that is probably on your mind is to return to the gym and continue with your training. However, it is crucial to remember that injuries should not be taken lightly. According to a back pain specialist NY athletes turn to, injuries should be taken seriously. But on top of that, these setbacks can be viewed in a positive light.
You see, an injury is one way for your body to communicate with you. Specifically, it is a way to tell you that something is wrong. Perhaps there is something wrong with your biomechanics, or the injury could be a warning that you have to take your training down a notch.
Before a back pain specialist gives his go-ahead for a patient to return to his normal training regimen, he will usually assess the patient’s movement. For athletes, they should be able to perform an air squat in good form. For the first week of recovery, the patient will only perform this exercise for 10 reps along with exercises designed for core activation and mobility.
After the first week, if the patient does not experience any discomfort in his initial training routine, the athlete is allowed to perform different types of exercises including running, swimming, rowing, hollow holds, pushups and pull-ups. At this stage, the patient may feel some degree of soreness, which is not unusual considering the time off from training. However, the back pain specialist should be immediately alerted by the patient if the low back pain is aggravated.
After this phase, the athlete can transition from bodyweight training into weight training along with the aforementioned exercises. Many back pain specialists recommend using front squats which develop both the leg muscles and the core.
If the athlete progresses without experiencing any aggravation to his back pain, he can slowly add exercises from his normal training routine.
It should also be noted that recovering athletes, especially those who succumbed to low back pain, should practice due caution when performing a few key exercises including the deadlift, movements that require putting a weight overhead, and back squats.
With the help of back pain specialists like chiropractors and physical therapists, you can correct your biomechanics and bounce back stronger from your injury.