Getting Back Up From a Back Injury

Back injuries are considered by OSHA to be the "nation's No. 1 workplace safety problem."1 The Bureau of Labor Statistics reports that more than one million workers suffer back injuries annually, which accounts for one of every five workplace injuries.2 A significant back injury can easily end your career and consign you to a lifetime of pain and endless therapy. There is hope, however, if you should suffer such an injury. Proper treatment and therapy can often lessen the debilitating and long-lasting effects of an injury. Many injured persons fall victim to their injuries by neglecting to follow a proper exercise regimen after the injury.

Once you are diagnosed with a back injury and immediate treatment is over, your doctor should prescribe a program of physical therapy. He'll more than likely also suggest an additional exercise program. I heartily recommend you join a gym for your rehabilitation efforts. Once you find a personal trainer who is adept at dealing with occupational injuries. Although a gym and trainer are certainly not requirements, they can be extremely beneficial and will speed your recovery.

For expert consultation on post-back injury fitness, I spoke with Karen Wagner, a certified personal trainer at American Health and Fitness in Myrtle Beach, SC. Her clientele includes people with occupational injuries, an aspiring Olympic gymnast and a student at Julliard.

An important area of back fitness often neglected is flexibility. There are several exercise options available that assist greatly in flexibility training. The most popular programs are stretching workouts, Pilates and yoga.

Occasionally, you may feel good by simply doing a stretch workout. Have your personal trainer show you proper stretches to help your back. To develop a home stretching routine, find a copy of Stretching by Bob Anderson. The book details routines for various activities and different times of day, such as early in the morning.

Pilates, an exercise program developed by Joseph Pilates, is designed to build strength, flexibility and agility, using no weights and seldom any equipment.3 Many personal trainers recommend Pilates for injury recovery, and most gyms offer Pilates classes. If you want to try this at home, several companies produce Pilates workout videos. Two of the most popular are Winsor Pilates and Denise Austin's series of workout videos.

Yoga is a meditation/exercise program that emphasizes flexibility and proper breathing. Although yoga is based upon philosophies and traditions from India, don't let the spiritual aspects scare you away. Many gyms now offer programs that emphasize the physical aspects rather than concentrating on meditation. Whichever you prefer, find a class that appeals to your personal needs. As far as the physical aspects are concerned, yoga is an excellent way to increase your flexibility.

Any home-based exercise program, should include an exercise ball. The Valeo Body Ball and Thera-Band Ball are two good examples. An exercise ball is simply a large rubber inflated ball. When you purchase a ball, find one that comes with a workout guide or poster. This will help you explore the exercises possible with the ball. Various exercises include crunches, low back raises and squats (without weights). The ball provides a soft foundation to use rather than a hard floor.

There are many machines available at a gym or for home use. Two of the most common types of machines are those made by Life Fitness and Nautilus. The Bowmaster Pro-Flex is a common home machine that provides a number of back-strengthening exercises and comes with a detailed workout guide. If you choose to do your back recovery at home instead of a gym, at least consult your doctor, physical therapist or personal trainer and have them outline a proper workout plan for you.

Back injuries pose a serious threat to your career. If you happen to suffer one, make your recovery and return to work as easy as possible. Follow the steps mentioned here to build up your strength and flexibility so you can get BACK to work.

References

1. United States Department of Labor. Fact Sheet No. OSHA 89-09. Washington: GPO, 1989.
2. Ibid.
3. Balanced Body, Inc. History of Pilates. www.pilates.com.