It’s important to follow physiotherapist instructions and to minimise stress on my back during recovery from back injury.
The goal is to be fully functional and working fit so that I can continue in my career and not be forced to limit my day to day operations.
I’ve noticed that the main problem that seems to trigger unnecessary pain and a worsening of my back condition is transitions between different postures, whether standing or sitting.
It makes sense to minimise the number of transitions I make between different postures while my back is still in recovery. Hopefully this will minimise pain and prevent worsening of the condition. This does not mean being less active. Simply planning my movements better to eliminate or reduce unnessary changes in position.
Other than that, these are the steps I can follow.
- Create a cleaning roster for each day of the holidays. List who is the primary cleaner and who is the backup until 7th January when my supervisor returns.
- Delegate all cleaning tasks. Do not do any cleaning shifts yourself. Cleaning shifts have led to injury.
- Continue to do stretching exercises as directed by the physio.
- Minimise car travel. Limit to half an hour per day and always use back rest cushion.
- Increase the regularity of aquajogging exercises and spa, as an alternative to riding the ebike or other exercise.
- Set up laptop with Microsoft Word and Excel.
- Find a comfortable supine position from which to do writing.
- Take the back injury seriously and do not stress yourself with writing tasks during recovery unless you are sure they can be completed pain and injury free.
- Set up the standing desk as soon as you return to work. Clean and remove old desk and replace with new standing desk.
