Few things are as frustrating as being injured and having to take time off from the activities you love. For active adults, a back injury can be especially difficult to overcome. If you're wondering how to return to sports after a back injury, here are a few things to consider.

How Intense Is Your Sport?

Depending on the intensity of your sport and the type of injury you have, there may be some restrictions on what sports are safe for you to play. In some cases, it may be best to stick to low-impact activities or those that do not put too much stress on your spine.

If you would like to return to a more intense sport or a contact sport, talk to your provider and physical therapist about whether you can do this safely. Contact sports or more intense sports may not be a good choice for you if you:

• Have had surgery on more than one level of your spine, such as spinal fusion
• Have more severe spine disease in the area where the middle of the spine and the lower spine join
• Have had a repeated injury or surgery in the same area of your spine
• Have had back injuries that resulted in muscle weakness or nerve injury

Consult with your medical team to help determine if returning to a more intense sport is right for you and how to do so safely.

When to Return to Exercising

Returning to sports and conditioning after an injury can be a difficult and daunting task. However, it is important to make sure that you are fully healed before embarking on this journey.

These are some general tips about when you may be ready to return to your sport or activity.

• You should have no pain or only mild pain.
• You should have normal or almost normal range of motion without pain.
• You should have regained enough strength in the muscles related to your sport.
• You should have regained the endurance you need for your sport.

If you meet all of these criteria, then you may be ready to return to your sport or activity. However, it is always best to consult with a doctor or other medical professional before returning to any sort of physical activity.

Returning to Sport

Once you have been cleared by your doctor or physical therapist, it is time to start returning to your sport.

Start by slowly warming up with some easy movements, such as walking. This will help increase blood flow to the muscles and ligaments in your back.

Next, stretch the muscles in your upper and lower back, as well as your hamstrings and quadriceps.

If you start to feel any pain, stop stretching and consult your doctor or physical therapist.

After you have stretched, you can begin slowly adding in some of the specific movements of your sport. For example, if you play tennis, start by practicing your serves. Or, if you run track, start by jogging around the track.

Gradually increase the intensity of your movements as you continue to stretch and warm-up. If at any point you begin to feel pain, stop and rest.

It is important to listen to your body as you return to your sport. If you push yourself too hard, you may risk re-injuring yourself.

Take your time and be patient as you return to the activities you love. With proper care and rehabilitation, you will be back to playing your sport in no time.

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