When trying to return to working out or return to Sports following low back pain it is important to slowly add in strengthening activities to progressively return you to normal activities. Physical Therapy DeLand Florida

Several years ago I hurt myself really bad while working out. Full disclosure: it was during a CrossFit class. I was really trying to push myself during this particular WOD (work out of the day) when I felt a sudden sharp pain in my low back. I laid down immediately due to the pain and realized that the pain started spreading down my hip and into my leg. The next morning I woke up and my right leg was all pins and needles. As a Physical Therapist I decided I would start slowly addressing my symptoms with the very information I use in the clinic. It took a solid 8 weeks for me to start returning to my normal activities. It was a slow road and it may not be for everyone but I outline my plan below. I hope you enjoy reading!

***To be upfront this is for ACUTE onsets of low back pain NOT chronic or long standing low back pain. 

Step 1: First things first, do not freak out. Research shows us that acute episodes of low back pain happen all the time and typically resolve on their own in a few weeks to a few months.

Step 2: Keep moving! One of the worst things we can do is to STOP moving all together or to reside yourself to bed rest. Maintaining activity levels does a couple of things for us: first, it helps maintain our mentality and regulate our emotions around the episode of low back pain. Next, it helps us maintain our fitness level so we are not starting from 0 when we come back.

Activities that do not increase our pain or increase it only slightly are suggested here.

Step 3: Hopefully by now our symptoms are improving. If they are not, then we may want to consult a professional. Our bias is that early initiation of physical therapy or other conservative care can do wonders in reducing overall cost of care and reducing time to return to activity.

Step 4: By now hopefully our pain is minimal and we are progressing slowly back into the activities that contributed to our painful episode.


*** Remember this approach focused on a recent onset of low back pain! 

I hope this was helpful and please stay tuned for future BLOG posts at REV Physical Therapy!

If you feel lost following an injury to your back please give us a call, our therapists in DeLand and Pierson Florida can help you build a plan to return to sport! (386) 738-3456


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