Getting back up from a back injury can become a lengthy process and recovery.  Back injuries are considered to be the nation’s No.1 workplace safety problem.  The Bureau of Labor Statistics reports more than one million workers suffer back injuries annually.  A significant back injury can easily end your career and cause you a lifetime of pain and endless therapy.  There is hope, 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 will prescribe a physical therapy program.  He/she may also suggest an additional exercise program.  Joining a gym with a personal trainer who is adept at dealing with occupational injuries is a plus but certainly not a requirement.  Gyms can be extremely beneficial and will speed your recovery.

Some basics to remember, no heavy weights, use machines rather than free weights, maintain correct posture and alignment of the spine, avoid exercises that compress the spine such as squats, dead lifts, or calf raises, always stretch prior to a workout, and no side bending stretches or exercises.

An important area of back fitness often neglected is flexibility.  There are several exercise options available, the most popular are stretching workouts, Pilates, and yoga.  Occasionally, you may feel good by simply doing a stretch workout.  Pilates, is designed to build strength, flexibility, and agility, using no weights and seldom any equipment.  There are several good Pilates workout videos to choose from.  Yoga is a meditation/exercise program that emphasizes flexibility and proper breathing.  It is based on philosophies and traditions from India, do not let the spiritual aspects scare you away.  Many yoga programs emphasize the physical aspects rather than concentrating on meditation.  As far as physical, yoga is an excellent way to increase your flexibility.  Whichever  program you prefer, find one that appeals to your personal needs.

Any home based exercise program should include an exercise ball.  It is simply a large rubber inflated ball.  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.  Be sure to check them out to make sure they are correct for back-strengthening exercises prior to use.  Most come 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.  Most importantly, take care of your back it is non-replaceable.  Lifting, turning, bending all play a part in healthy back care.  Sometimes the simplest move causes injuries, carrying our body weight upright is a heavy load to bear. 

see ya pam