Crossfit can be a beneficial yet intimidating exercise for people dealing with a spinal condition. For those with a history of spine surgery or current pain, the fear of exacerbating existing conditions can be a valid concern. With the right preparation, support, and safety plan, however, Crossfit can be done safely and effectively to help promote physical, mental, and emotional health. Here is a guide to inform, prepare, and protect those who wish to safely participate in Crossfit after spine surgery.
Benefits of Crossfit after Spine Surgery
Pain Relief
Crossfit can help to strengthen the muscles around the spine and relieve pain caused by compression of the vertebrae. A study conducted by the University of São Paulo concluded that losing weight, stretching, and getting stronger with functional exercises, such as Crossfit, can have a positive effect on relieving spine pain. Crossfit is an excellent form of exercise for those post spine surgery as it combines aerobic, strength and stretching exercises, allowing practitioners to experience the full range of benefits that exercise can provide.
Improved Mobility and Balance
Crossfit can assist people in regaining or improving their balance and mobility. The use of controlled motions, like in Crossfit, can help strengthen spines and improve balance, allowing practitioners to perform everyday movements with ease. Moreover, a number of Crossfit exercises require practitioners to hold their body weight while moving, which even further strengthens the back’s support muscles and increases grip strength.
A Good Workout for the Mind and Body
Crossfit is a demanding form of exercise for the mind and body. It requires practitioners to engage both their active and passive strength and muscles, making it an excellent model for those looking to increase their passive strength. Additionally, the mental aspects of Crossfit, such as problem solving, time limits and having to push oneself through difficult exercises, can have a positive effect on one’s mental health.
Preparation for Crossfit After Spine Surgery
Speak with a Physician
Those wishing to participate in Crossfit after a spine surgery should first speak to their surgeon or a physician before commencing any exercise. This ensures that there are no underlying issues that could affect one’s ability to participate in Crossfit or that could be exacerbated by participating in it.
Begin Slow and Work your Way Up
Once cleared by a lot physician, it is essential that participants begin their Crossfit journey slowly. Start out with light exercises and work your way up to more advanced ones over time. This be sure that practitioners are not pushing themselves too hard or too soon and giving their bodies time to heal correctly.
Pay Attention to Pain and Listen to Your Body
It is important that practitioners pay close attention to the signals their body is sending them during Crossfit. If a certain exercise causes pain, stop and consult your physician before continuing.
Proper Safety and Protection for Crossfit After Spine Surgery
Supportive Back Brace and Wrap
Back braces and wraps are an important piece of protective gear for those wanting to participate in Crossfit post spine surgery. They help to provide extra stability to the spine while participants perform exercises. A certified Crossfit trainer should be able to advise on what type and brand of brace is right for you.
Use Proper Form
One of the most important pieces of advice is to make sure to always use proper form while participating in Crossfit. This will alleviate unnecessary strain on the spine and prevent injuries. When weightlifting, use lower weights and focus on the right technique.
Instruction from a Certified Crossfit Trainer
Finding a certified Crossfit trainer that is knowledgeable about spine surgeries is key for those wanting to participate in Crossfit. A certified Crossfit trainer should be able to give you customised advice on exercises and form to ensure your safety.
People Also Ask
Is Crossfit Safe After Spine Surgery?
Yes, Crossfit is safe to do after spine surgery. However, it is important to speak with a physician and find a certified Crossfit trainer for advice and instruction. Furthermore, safety measures, such as a supportive back brace, should always be in place.
How Long After Spine Surgery Should I Wait to Start Crossfit?
It is a good idea to wait at least 8 weeks after spine surgery before starting Crossfit. This gives enough time for the body to recover after the surgery and to make sure that any underlying issues have been addressed.
What Type of Exercises Should I Avoid After Spine Surgery?
It is important to make sure to avoid exercises that put too much strain on the spine, such as crunches, sit ups and deadlifts. Consult with a certified Crossfit trainer to find out what exercises are best for you.
In Conclusion
Crossfit can be done safely and effectively to help promote physical, mental, and emotional health post-spine surgery, with the right preparation, support, and safety plan in place. It is important that a physician gives clearance before starting and that supportive gear and safety measures are always used. With the right instruction, Crossfit can be an excellent exercise for pain relief, improved mobility, and balance, and a beneficial form of exercise for the mind and body.