Getting Back In The Game After A Back Injury

We ask a lot of our spines during athletic competition. We’re often twisting, turning, jumping and sprinting during athletics, and all the while our back is working hard to handle the stress of these movements. Similarly, because of the physical nature of sporting activities, it’s not always easy to get back into high level competition in the wake of a back injury or spine surgery. In today’s blog, we share some tips for transitioning back into athletics after a spine injury.

Returning To Sports After A Back Injury

No two injuries are the same, so not all of the following tips may apply to your situation. That said, a person returning to athletics following a spinal muscle strain or a cervical fusion procedure will still heed some of the same precautions, so there’s a good chance that at least some of the following advice applies to your situation. Here are some tips for getting back in the game following a back injury or spine surgery.

1. Strength Training – An injury or the trauma from surgery inherently makes a specific part of your body weaker in the short term. A strained muscle or damaged tissue cannot handle as much stress, meaning other structures need to take on this extra pressure. Before you return to athletics, you need to work to strengthen the injured area so that it can handle everything that you’ll throw at it during athletic competition. Do some strength training exercises or connect with a physical therapist to redevelop injured soft tissues before you try to take on the physical challenges of a game.
2. Ease Into It – Take things a bit slow upon your return. Don’t expect to play the same amount of time during your first game back as you did before your injury. This is especially true if you’ve missed an extended time from your sport, as there’s a good chance that your endurance and overall fitness has declined a little as a result of your limited athletic activity. You may fatigue quicker upon your return, and if you don’t ease back into activity, you may be increasing your risk of an injury. Gradually take on greater physical challenges in practices and games until you’re confident that your spine can handle the full weight of competition.
3. Heed Your Doctor’s Advice – You also want to ensure that you follow the advice of your treating specialist. If they tell you to shut it down for two weeks or avoid contact sports for a set amount of time, don’t participate in activities that go against their recommendations. This is an easy way to suffer a setback or make your original injury worse, which can keep you off the field for even longer.
4. Listen To Your Body – Really make it a point to listen to your body as you work towards a return to athletic competition. You know your body better than anyone, and if something just doesn’t feel right or you’re experiencing new symptoms in your back, shut things down. Pushing through discomfort can lead to a setback, so don’t just ignore any signals that your body is sending out.
5. Warm Up – You probably go through a warmup routine before athletics or exercise anyways, but it’s especially important that you take time to stretch if you’re coming back from injury. Your spinal muscles and ligaments are likely a little tighter than normal as a result of your recent decrease in traditional activity, so they may need a little more time making the transition from an inactive to an active state. Helping your soft tissues gradually prepare for stress can help to reduce your risk of strains or overstress injuries. Take 5-10 minutes to stretch and prepare your back for the upcoming activity.
6. Don’t Ignore Recovery – Finally, it’s also important that you pay some attention to your back after athletic competition or exercise is complete. Your body is tired and will be focused on recovering from the trauma of exercise, but you can help this process along in a few different ways. You can do this by: stretching after activity, consuming a healthy diet, drinking plenty of water to stay hydrated, getting at least seven hours of uninterrupted sleep, using ice or heat to control swelling and fluid movement in the body, giving your body enough time off between intense physician activity.

If you do all of the above and trust your care to an experienced spine specialist like Dr. Jackman, we’re confident you’ll be able to safely and fully transition back to athletic competition after a spine injury or surgery. For more tips, or for help managing a back issue that you’re dealing with, reach out to Dr. Jackman and the team at The Midwest Spine & Brain Institute today at (651) 430-3800.