5 Tips for Running After Having Back Surgery

5 Tips for Runners Who Have Just Had Back Surgery

If you happen to be accustomed to an active lifestyle that includes running competitively, for exercising, or while playing sports, it's understandable to have concerns about how back surgery will affect your ability to return to such activities. There is no one-size-fits-all answer since several factors will be involved, such as the specific procedure you'll be having, your response to it, and your overall health. However, there are some tips to keep in mind as you incorporate running back into your regular routine. 

1. Get Doctor Approval First 

Initially, you'll have to go through a rehab process following surgery, which may involve a combination of therapeutic techniques and supervised exercises designed to restore flexibility and stability. If you respond well to these early rehab efforts, you'll likely reach a point when you can start running again, but make sure your Los Angeles spine surgeon has cleared to do so before going forward with these plans. 

2. Enhance Your Walking Abilities First 

Before you can begin running again, you need to work on your ability to walk. The purpose of walking first is to ensure you're able to remain stable enough to handle the movements needed to run. Start by stepping up your walking efforts gradually, which you can do by: 

• Walking at a faster pace 
• Using ankle weights as you walk to add some resistance 
• Increasing the duration of your daily walks 

3. Pace Yourself as You Start Running Again 

Just because you had no problem running before you had issues with back pain, don't assume you'll be able to get right back to that same activity level post-surgery. Pace yourself as you start running again to prevent frustrating setbacks. 

It's better to cut your first attempt at a half-mile run short than to push yourself and strain parts of your spine still healing. As is the case with walking, condition your body by gradually increasing your pace and distance. 

4. Stick to Flat Surfaces at First 

Running on uneven sidewalks or hilly terrains can place too much stress on the back. Avoid this risk by sticking with flat surfaces as much as possible when you return to your regular running habits. If you want to get outside, look for a local park or public track with flat, even surfaces. 

Another option is to start running on a treadmill so you’ll have more control over the pace. Plus, you'll be able to quickly stop if you experience any sudden discomfort. 

5. Continue to Exercise Between Runs 

Running shouldn't be the only type of exercise you focus on after you've recovered. There are many muscle groups that directly and indirectly support the spine, including the abdominal muscles, paraspinal (side) muscles, and hip flexors. All of these core muscles need to be strengthened to take some of the stress of running off your spine. When you're not running, consider exercises that target all key muscle groups, such as: 

• Cross-training 
• Water-based exercises 
• Yoga and similar controlled-movement disciplines 

It's especially important to pay attention to form, technique, and posture as you get back to running-based activities after spine surgery. Also, invest in a comfortable and supportive pair of running shoes, preferably something specific to the type of surface you normally run on. Lastly, let your doctor know if you experience any new or unusual pain as you step up your activity level, either in the part of your spine where you had surgery or in nearby areas. 

If you’re experiencing chronic back pain and think you might need surgery, reach out to The Spine Institute today. Dr. Hyun Bae and his team of expert surgeons can diagnose the source of your pain and help you find relief. Call 310-828-7757 to schedule an in-person evaluation.