Tips for a Safe and Healthy Recovery After a Back Injury

Bouncing back after a back injury is sometimes easier said than done. Mild strains usually clear up quickly; however, if you’ve suffered a severe back injury, you need to follow your doctor’s orders and also do things on your own that can expedite healing.


Even if you injured your back while exercising, once cleared by your doctor, you need to ease your way back into an exercise program gently. When getting back into exercise after a back injury, gradually engage in swimming, walking, or other low-impact exercises as recommended by your doctor. Low-impact forms of exercise are the best way to get moving again without a high risk of reinjury. Impact sports, like running or kickboxing, should be avoided until your doctor gives you the green light.


What you eat also plays a vital role in your recovery. Food is fuel, so you need to make sure you’re fueling your body with foods that are rich in vitamins and minerals. Plan your meals and be sure to incorporate fresh fruit and vegetables, whole grains and lean sources of protein. Try to steer clear of overly processed foods and food that’s high in refined sugar. In addition, you need to ensure you’re staying hydrated. Especially with disc injuries, be sure to drink enough water throughout the day to keep the cushions in between vertebral discs healthy. Drinking enough water will give the discs a spongy texture, which can help ward off injury as well.


In addition to gently easing back into exercise and eating a proper diet, your mindset can play a huge role in your recovery. How you approach each day, appreciating even the smallest gains, can impact how quickly you recover. Learning how to shift your mental focus away from pain can help to minimize its impact on your life as you’re recovering. Understanding that even small steps in the right direction are worth celebrating is important. As frustrating as it may be, trying to stay positive when recovering from an injury can do wonders both physically and psychologically. A positive mindset is one of the most important things you can do in recovery.

Suffering from a back injury can be excruciating, so it’s essential to get moving as soon as you’re able. Pace yourself, and don’t push yourself beyond your limit. As time passes and you regain the strength you’d lost, you’ll be amazed how quickly you get back to feeling like yourself again.

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