Back Injury: How to Strengthen Your Back After an Injury

How to Strengthen Your Back After an Injury

Back injuries are a common problem that affects millions of people worldwide. They can be caused by several factors, including poor posture, overuse, sudden movements, and accidents. These injuries can be quite debilitating, causing chronic pain, limited mobility, and a host of other complications. Fortunately, there are ways to strengthen your back after an injury to help you recover and improve your quality of life. In this blog post, we will explore some of the best strategies to strengthen your back after an injury.

1.) Rest and recuperate

The first step to strengthening your back after an injury is to rest and give it time to heal. Depending on the severity of the injury, you may need to take a break from physical activities for several days or even weeks. During this time, you can use ice packs or heat therapy to reduce pain and swelling, as well as take pain medication as prescribed by your doctor.

2.) Exercise your core muscles

Core muscles play an important role in supporting your back and keeping it healthy. Therefore, it’s important to include core exercises in your strengthening routine. Some of the best exercises for core muscles include planks, bridges, crunches, and leg raises. You can start with a few repetitions and gradually increase the intensity and duration as your back gets stronger.

3.) Stretch your back muscles

Stretching your back muscles can help relieve tension and stiffness, and improve your range of motion. Some of the best stretches for your back include the cat-cow stretch, child’s pose, and the cobra stretch. You can do these stretches a few times a day, especially before and after exercising, to keep your back flexible and supple.

4.) Improve your posture

Poor posture is a common cause of back pain and injuries. Therefore, it’s important to maintain good posture at all times, whether you’re standing, sitting, or walking. To improve your posture, you can try the following tips:

Stand up straight with your shoulders back and your chest out
Sit with your back straight and your feet flat on the ground
Avoid slouching or hunching over your computer or phone
Use a supportive chair or cushion when sitting for long periods
Take frequent breaks to stretch and move around

5.) Use proper lifting techniques

If your back injury was caused by lifting heavy objects, it’s important to learn proper lifting techniques to prevent future injuries. Here are some tips for lifting safely:

Bend your knees and keep your back straight
Hold the object close to your body
Use your leg muscles to lift, not your back
Avoid twisting or jerking movements

6.) Consult with a physical therapist

If you’re recovering from a back injury, a physical therapist can help you develop a safe and effective strengthening program. They can also teach you proper techniques for stretching and exercising your back, as well as monitor your progress and adjust your routine as needed.

How physiotherapy can help you recover from a back injury

Physiotherapy is a type of medical treatment that uses physical techniques to improve the function and movement of the body. It can be an effective way to help people recover from a range of injuries and conditions, including back injuries. In this blog post, we will explore how physiotherapy can help individuals recover from back injuries.

1.) Pain Relief

One of the primary goals of physiotherapy for back injuries is pain relief. Your physiotherapist will assess your condition and develop a treatment plan tailored to your needs. This may include a range of techniques, such as manual therapy, electrotherapy, and exercises. These techniques can help to reduce pain and inflammation, and improve your range of motion.

Manual therapy techniques include massage, manipulation, and mobilization. These techniques can help to reduce muscle tension, improve circulation, and release endorphins that can provide pain relief. Electrotherapy techniques, such as ultrasound, TENS (transcutaneous electrical nerve stimulation), and laser therapy can also help to reduce pain and inflammation.

2.) Strengthening and Conditioning

Once your pain is under control, your physiotherapist will focus on strengthening and conditioning your back muscles. Weak back muscles can contribute to back injuries, and strengthening them can help to prevent future injuries. Your physiotherapist may prescribe a range of exercises, such as bridges, planks, and bird dogs, to help you strengthen your core and back muscles. They will also monitor your progress and adjust your treatment plan as needed.

3.) Posture Correction

Poor posture is a common cause of back injuries. Your physiotherapist will assess your posture and develop a plan to correct any issues. They may provide you with exercises to strengthen your back muscles, as well as advice on how to maintain good posture throughout the day.

4.) Education

Your physiotherapist can also provide you with education on how to prevent future back injuries. They can teach you proper lifting techniques, provide advice on how to maintain good posture, and recommend exercises to strengthen your back muscles. By educating you on how to take care of your back, your physiotherapist can help you prevent future injuries and maintain good back health.

5.) Lifestyle Modifications

Your physiotherapist may also recommend lifestyle modifications to help you recover from your back injury. For example, if you have a sedentary job, they may recommend that you take frequent breaks and stretch throughout the day. They may also recommend changes to your sleeping position or your exercise routine to help you recover more quickly.

6.) Personalized Treatment Plans

Every individual is unique, and every back injury is different. Your physiotherapist will develop a personalized treatment plan that is tailored to your needs. They will take into account your injury, your lifestyle, and your goals to develop a plan that is effective and achievable.

In conclusion, physiotherapy can be an effective way to help individuals recover from back injuries. It can provide pain relief, strengthen and condition back muscles, correct posture, provide education, recommend lifestyle modifications, and develop personalized treatment plans. If you are recovering from a back injury, consider consulting with a physiotherapist to help you get back to your daily activities as quickly and safely as possible.

Book Your BACK NECK SHOULDER KNEE ELBOW HIP WRIST FOOT Pain Consult

This appointment is your opportunity to tell us what hurts and discover whether physiotherapy or chiropractic care is a good fit for you! During this session, you will talk with a physiotherapist or chiropractor on a phone call (or online) and create the right care plan specifically for your pain. There is no obligation on this session is to find out whether physiotherapy or chiropractic care can help you getting back to doing the things you love in life.

Frequently Asked Questions

What should you not do with a back injury?

You should avoid lifting heavy objects, engaging in strenuous physical activities, bending down or twisting your body, and sitting for long periods of time. Additionally, you should avoid activities that cause pain or discomfort, and seek medical advice before attempting any physical activity.

Does back injury heal on its own?

It depends on the type and severity of the injury. In some cases, a back injury can heal on its own with time and rest. However, it is important to consult a medical professional to ensure proper treatment and recovery.

How long does it take to strengthen the back?

The time it takes to strengthen the back varies depending on the type of injury and severity of the condition. Generally, it may take several weeks to months to build strength and stability in the back. Additionally, it is important to seek guidance from a medical professional throughout the process.

About Grant Storzuk

As physiotherapist and Owner of the Osoyoos and South Okanagan Physiotherapy and Active Wellness Centre, Grant offers a holistic approach to treatment.

Grant graduated from the University of Saskatchewan in 2006 with his Bachelor of Science in Physiotherapy. He later received his certification in acupuncture as well as GTT dry needling from Dr. Gokavi.

Combining manual muscle and joint mobility, with myofascial release, acupuncture, education on self-management and growth, and positive motivation, his goal is to guide the body to its greatest function and potential.

Medical Disclaimer:

The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The Clinic Accelerator Inc. and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.

Back Injury: How to Strengthen Your Back After an Injury

How to Strengthen Your Back After an Injury

How physiotherapy can help you recover from a back injury

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