One of the biggest concerns we have after suffering a back injury is relapse. As we recover from the injury and our pains improve, we are invaded by the uncertainty of whether it will happen again. When we suffer damage in the lower back, the musculature in this region loses force in the process. Recovering this force is one of the bases of rehabilitation to return to the previous situation of normality.
During training to recover the capabilities of the muscles of the back there are several factors that we must keep in mind not to suffer a relapse:
1 – The post-training period
Muscles become fatigued during a training session and need time to recover. By training I mean all physical activity that we dedicate to strengthen our back, from going for a walk to the exercises that we can do in a gym. In this sense we must have two considerations:
In the hours after a workout, even during the day after, too, the muscles are tired. When a muscle is exhausted it will not perform its function as it should. In the case of the back, these muscles give stability to the vertebrae and protect us from injury.
If we make an inappropriate gesture, no matter how banal, in a period where the muscle has not rested enough, we can do damage. Let us give an example. We went to the gym in the afternoon and found it phenomenal. The next day we plan to get up early to paint the walls of the room. Error! Our back will not be rested from the effort of the previous day and we will submit to sustained postures and a greater effort than we are accustomed. This example will not fit everyone but I think you will understand the concept.
To retrain without having recovered the musculature. The frequency of training required varies greatly from one person to another and according to the type and time of evolution of the lesion we have. That is, it is not always easy to know the ideal time to perform the next training session. What we must try is that the back has rested enough to avoid overtraining that is another factor that will lead us to suffer a new injury.
To complement the above I have to say that if many days pass since the last training our muscles lose the progression of muscle gain and we can also put ourselves at risk. Finding a proper training pace is key.
Having explained all this, the question may arise: and how do I know if my back has rested enough? It should be noted that no two people are equal in this sense but that there are some similar patterns. I explain. In general we recover before an aerobic exercise than a high-intensity exercise like doing weights. To know the optimal pace of training we have to look at our sensations in relation to each type of training. Let us give an example. I get on a static bike 20 minutes to level 2. Then I go home to dinner. If the next day I get on the bike and I notice that it costs me much more than the previous day to make the same effort means that I have not recovered properly. In the case of an aerobic effort like the bike, It is normal to have fully recovered from the effort within one to three days. In more intense efforts, such as weight training, the recovery period will move between two and seven days as usual. This is a mere orientation because here many factors come into play. Genetics, age, our physical condition, eating habits, hours of sleep, stress and a long etc. If we pay attention to our body we will learn how all these factors affect us and we will be perfecting our training. Our physical condition, eating habits, hours of sleep, stress and a long etc. If we pay attention to our body we will learn how all these factors affect us and we will be perfecting our training. Our physical condition, eating habits, hours of sleep, stress and a long etc. If we pay attention to our body we will learn how all these factors affect us and we will be perfecting our training.
2 – Emotional stress
Stress is a widespread problem in this century. It will weaken us and, very often, it will be transmitted to the back increasing the risk of injury. Stress is perhaps a very broad term. There will be people who suffer the excess of tasks throughout the day, running from one side to another to get to finish the work pending. Other people will be anxious about an interview that makes them nervous or whatever situation their body refuses and they have no choice but to confront. We may also be talking about the illness of a loved one or similar. No doubt there are many reasons that can unbalance us.
Our bodies fatigue with stress, we make more precipitate and less precise gestures, we are less aware of bad postures and avoid what we know is not convenient. Emotional tension contracts muscles that should not be contracted and exhausts them for when we need them.
During these periods we are certainly at greater risk of suffering an injury or relapse.
3 – The tiredness and the hours of sleep.
Sleeping the necessary hours is more than proven essential for living with a balanced body and mind. If we have had a bad night and we are very tired we must be very cautious with our activities. Not being rested is much easier to do things we should not and our muscles will be worse prepared to protect us.
4 – The feeding
This is a very complex subject that I want to talk about in the future in great detail. What we eat is always important but it is more important in a period of recovery. As for muscles, they eat protein. If we are training the muscles and only eat carbohydrates and fats, we will have problems. Protein needs may be higher during this time and we should eat more meat, chicken or fish. It is sometimes difficult to eat enough protein and supplementation may be necessary.
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