You may also notice that as far as weightlifting is concerned, you should lift only a
quarter of what you normally lift at the start. This may be gradually increased to the full
weight in 3 months. However, do not twist or bend as these movements can precipitate
another attack of acute back pain.
It has been found that activity restrictions should be prescribed for a short time period
only depending on work requirements. Any restrictions are intended to allow for
spontaneous recovery or time to build activity tolerance through exercise. No benefits
are apparent beyond 3 months. Hence most clinicians would urge you to resume full
activity after a pain-free period of three months. However, “3 months” is not written in
letters of gold. If you still feel after 3 months that you are unable to lift to your full
capacity, do not overstrain. Employers do understand that giving you lighter work is
better than you taking days or weeks off on bed rest or in hospital with back pain.
What I have shown you is a generalized set of guidelines. Every person is different and
every person’s back pain is also different. Hence do not go by the letter. At the same
time do not try to avoid work by feigning back pain when it is not there or is very
minimal. This is when you go into a vicious spiral called chronic back pain wherein your
pain is lodged in your brain but does not exist in your back.