Recovering from back surgery can be a long and difficult process, but it doesn’t have to stop you from running. Whether you’re a recreational jogger or a competitive runner, with the right knowledge, you can once again hit the roads and trails. So, what are the best ways to begin running after back surgery? In this article, a Spine Surgeon in Edina, MN will provide you helpful tips and advice on running post-surgery.
Tips for Getting Started with Running Post-Back Surgery
Listen to Your Doctor’s Advice
Before attempting to run after your back surgery, it is important to consult with your doctor and follow their advice. They will be able to give you personalized tips on which activities are safe for you to do and how to properly warm up and cool down. Your doctor may also recommend working with a physical therapist who can give you specific guidance when designing a running exercise routine.
Warm Up and Cool Down
No matter what form of exercise you choose to do post-surgery, it is important to always warm up and cool down. This is especially true after back surgery, as it helps your muscles become more flexible and accustomed to movement. Before running, be sure to stretch your muscles and always pay attention to any pain or tightness that you experience.
Start Slow and Build Up Gradually
Once you’ve received approval from your doctor, the next step is to start running slowly and gradually build up your strength and endurance. You should start with a walking program, slowly increasing the length of your walk and the days that you are walking. Try to increase your speed and intensity only once you feel comfortable.
Include Other Forms of Exercise in Your Routine
Running does not have to be your only form of exercise after back surgery. Try chiropractic care or yoga to add in other activities that can help with strength and flexibility. Incorporating different exercises into your routine can help add more variety and reduce the risk of injury.
Pay Attention to Pain and Tightness
It is important to pay attention to your body when running after back surgery. Be sure to stop if you feel pain or tightness that lasts for more than a few minutes. Continuing to run can aggravate the injury and cause further discomfort. Additionally, if you do experience minor pain or tightness, you should modify your routine or take breaks as needed.
Use Proper Posture
When running, it’s important to maintain good posture. Proper posture prevents the unnatural stress on your spine that can lead to injury and pain. Make sure to keep your shoulders back and down, your chin in, and your back straight with your core muscles engaged.
People Also Ask
What are the Benefits of Running After Surgery?
Running after surgery can help strengthen the muscles, reduce inflammation, and improve your posture. Additionally, it can help improve your physical and mental health, and even reduce stress levels.
How Long Should You Wait to Start Running After Surgery?
It depends on the kind of surgery you had, and your specific condition. If possible, consult with your doctor to determine the safest time to start running.
What are Some Tips For Maintaining Good Posture While Running?
To maintain good posture while running, make sure to keep your body straight with your back upright. Keep your core engaged by tucking your chin in and keeping your shoulders back and down. Additionally, focus on pushing off with your toes to maintain an even stride and avoid overstriding.
Final Words
Running after back surgery can be done safely and with the right guidance, you can manage your symptoms and once again hit the roads and trails. It is important to listen to what your doctor recommends and take appropriate safety measures when running post-surgery. Additionally, be sure to warm up and cooldown properly, start slowly and build up gradually, and pay attention to any pain or tightness that lasts for more than a few minutes. With the proper knowledge and preparation, you can continue running and improve your physical and mental health.