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Handout #7 - Keep Moving - Exercise and Fitness During Recovery It is important to balance fitness and rest during recovery from a low back injury. Too little or too much exercise can put you at risk for re-injuring your back. Here are some important items to consider:-instead, focus your efforts on resuming your regular daily activities, gaining strength, and getting your stamina back. Resting your back is fine-within limits and for short periods of time. Too much rest can actually weaken your back and lead to other health problems. Talk with your health care provider if you are not sure how much rest time to take each day. Many health care providers suggest walking your way back to health. It gives you an opportunity to use good posture, use your muscles safely and effectively, and feels good. Be sure to use caution to prevent falls-consider walking indoors when it is icy outside. Many shopping centers encourage walkers before and after shopping hours. Don't wear or carry weights on your wrists and ankles during your recovery. As you recover, select low-impact activities. "Stop and start" sports such as basketball, tennis, and volleyball are associated with a higher risk of injury than other sports. Likewise, most health care providers caution against activities that place undue stress on particular areas of the back Although we often think of swimming as an injury free sport, some strokes put undue strain on the back and should be avoided. Stay away from swimming strokes that require overhead arm postures, such as breast and butterfly stroke. Although swimming can play a very favorable role in strengthening the back, it is important to get specific advice from your health care provider before beginning any swimming program. As you become more active, don't extend yourself beyond your limits. Now is the time for moderation. Any program of activity should be done frequently (infrequent exercise is often more risky than no exercise) and include very gradual increases in time and intensity.
Fro information contact rtw_project@montana.edu, Dr. Patricia Butterfield, Montana State University-Bozeman. Do not copy without permission.
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