Welcome to today’s livestream where we talked about a roadmap to recovery after you’ve suffered with back pain. We hope this will give you a clear way forward to integrate exercise into your routine!

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You might have a goal of your own that you want to achieve, for example getting back into a sporting activity, being able to get through your work day without pain or getting back into the gym. You need to consider, what was injured? How did you find rehab? What activity are you looking to get back into?  A long standing injury we want to understand what has been injured. If you’re following our Back In Shape membership area exercises and you’re doing the core engagement for example, if this is taking you a week or two weeks to master then the road to recovery may be slower. If you can just do a couple of reps to begin with, this indicates there’s a long way to go in recovery. When it comes to returning to the activity, is the activity going to be simply going for a walk with your other half or is it returning to trampolining? 

Everything is possible but some will take longer than others.  Delayed reactions: back pain reaggravations usually occur the next day after you’ve done something. If you wake up with back pain it might be easy to put it down to how you slept, but the reaction was usually from something the day before as it takes time for the inflammation to build.  Replacing rehabilitation: once you’re able to bring in an activity you enjoy, don’t let it replace your rehabilitation. Whether that’s yoga, cycling or running, they’re not a replacement for rehab especially in the early stages.  Healing can be slow: healing can take time and may not be a linear process. 

We can’t see the injury which is why it can be more difficult but we can liken it to a cut on the hand. The pain stops before the injury has fully healed.  T.R.E.A.T: Test the activity on an easy day, Re-test: after a few days, probably not the next day but leave it a couple of days, Evaluate: how has it affected you, did you have any pain the next day? Adjust: See how it has affected you and make an adjustment accordingly, Test: Test the activity again to see whether it has affected the back.

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