Or Following Back Surgery.

Regularly engaging in cardiovascular training is essential for an individual with a back injury, and for someone who has had, or will have, back surgery. A strong heart, lungs, and circulatory system respond better to stress. Cardiovascular exercise increases the calories burned and helps maintain stable weight. It also encourages blood to flow, and as a result, there is a greater distribution of nutrients, oxygen, and waste reducing elements. Cardiovascular exercise releases chemicals and hormones that enhance mood, increase energy, relieve stress, and can provide pain relief. The key for people with a back injury is to engage in exercise that will not further aggravate their condition and that will encourage healing.

Some people with back problems tolerate standing better than sitting. For these people, walking may be the best exercise. Walking is low impact, is easy to do anywhere, and does not require any equipment. The walking session should begin slowly and be of short duration. Some people feel that since they can only walk for 6 minutes, they are better off not walking at all. Instead, these people should walk 4 minutes, rest, and then try again. The body will adapt and be able to go longer with less pain. Other folks tolerate sitting better than standing, and they can benefit from a stationary bike. The ideal one is a recumbent bike that provides support for the back. It is easy to control the resistance on these bikes, and they can be set to offer a light workout, or a more vigorous one.

Upright bikes, either stationary or moving, may be too much to handle. Attempts can be made on these pieces of equipment, but users should begin slowly and work for a short duration. The bike should be used in as much of a “sitting tall” position as possible. It is best to avoid being bent over to grasp the handlebars. In addition, it should be done in controlled environments like empty parking lots, so there is little danger of getting hit, or having to make sudden moves to avoid obstacles.

Water exercise is often recommended for people with back issues. Some people may not be able to tolerate regular swimming due to the balance component necessary to keep the body in good hydrodynamic position. Swimming also requires twisting the midsection, which may create a painful shearing force for the swimmer. Non swimming aqua exercises can be beneficial because of the buoyancy factor. This allows a person to walk and move with less pressure on their back and joints. The water can be used as a resistive force to help strengthen the body, too. Aqua aerobics exercises can be modified to accommodate pain and discomfort. As with other forms of exercise, it is important to maintain a neutral, pain free spine. Care must be taken in doing any quick movements that are not controlled, since this may bring on more pain and set the person’s progress back.

The take-home message is to try a variety of cardiovascular exercises, to see which one the body responds to the best. It is better to exercise for a few minutes at a time than to not exercise at all. Do what you can, and slowly work up to 20-60 minutes of continuous activity. Be patient and realize that progress may be slow, but that with persistence, it will come.

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Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.