Body Building | Getting back into a routine after injury

I was in a car accident a month ago and suffered a strained back. I am trying to get back into a routine but so far I have only done light cardio and a pilates class. Now I think I am ready to get back into a routine in the weight room - slowly of course! However I don't have as much time to devote to the gym these days for weight training. I would like your advice on how I should split my workout to get maximum results by the summer. Mondays I usually do only cardio because of other commitments, Tues is weights and cardio, Wed is a pilates class that I enjoy, Thurs weights and cardio, and Fri night I am usually out. The weekends are tricky because of other activities, cardio and push ups/crunches are do-able as well as any other at-home exercises you can reccommend. I am a 24 year old woman so I am not looking to build bulk, fat loss and toning are my priorities.


Posted by Reply
5/6/2004 8:33:24 AM
Another thing - since you have injured your lower back in the accident - dont do anything for it for sometime. Just do the 'Cobra Pose' to make it supple and stronger. Try stretching it gently.

Dont do deadlifts, squats, bent over rows etc for sometime.

For upper back, if you have to do rows, do a bent over row lying prone on a bench and holding dumb-bells in hands.


5/6/2004 7:56:20 AM
Hi Buddy,

Doctors give clearence just like that at times. I dont trust any doctor - they are only after money.

I am telling from my own experience.

Particularly when it comes to muscles and bodybuilding, exercise etc. they just are not knowledgeable or interested.

Go by your own body's comfort. Start with 30 or 50% weight and progress slowly. Dont do full sets and reps until you are ok.


5/4/2004 11:52:17 AM
can someone please reply to this?

4/15/2004 12:23:32 PM
Thanks for the quick reply. The doctor cleared me a week or two ago saying I should work at the intensity I feel comfortable at. I have done one evening of full body weights earlier this week at about 75% of what I was doing before the accident. I did a pilates class the next day and she worked us hard and my back is not aggravated. I would like a routine that I can change the intensity level of depending on how my back feels, it gets tired some days.

Stage 1 Fit
17 Posts
4/14/2004 1:08:17 PM
First I suggest you see your doctor to clear you for exercise, after any trama to the body(accident)you wnat to make sure you are 100% so you dont make a healing muscle worse. let me know what he says, and then we will work on a program for you!

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