Image Source: www.northstarjointandspine.com
How Soon Can I Exercise After Epidural Steroid Injection
Many people want to know: How soon can I exercise after epidural steroid injection? You can typically start very light activity, like short walks, within 24 hours. However, for more vigorous exercise and a full return to exercise after epidural injection, you will usually need to wait several days to a couple of weeks. The exact timing for when can I resume physical activity after spinal injection depends a lot on your doctor’s advice, how you feel, and the reason you had the shot. It’s key to listen to your body and your doctor.
Why You Need to Rest After Your Shot
Getting an epidural steroid injection is a medical procedure. Even though it’s often done quickly, your body needs time to recover. There are several important reasons why doctors recommend a period of how long rest after epidural.
- Give the Medication Time to Work: The steroid needs time to spread and start calming down inflammation and pain in the area around your spinal nerves. Moving too much too soon might push the medication away from where it needs to be or irritate the area before the medicine can help.
- Let the Injection Site Heal: A needle went into your back. The small puncture site needs a little time to close and start healing. Activity can increase blood flow and pressure in the area, which might lead to discomfort or swelling.
- Prevent Complications: While rare, complications like bleeding or infection are more likely if you are very active right after the shot. Resting helps reduce these risks.
- Assess How You Feel: The time right after the injection is when you figure out if the shot is helping your pain and how your body is reacting. Pushing yourself too hard might hide the real effects of the injection or make things worse.
What to Do Right After the Injection
Right after you get the shot, you will likely spend a short time in a recovery area. Staff will watch you for any immediate issues. You will probably be told to take it easy for the rest of that day.
- Avoid Driving: You should not drive yourself home. Arrange for someone else to drive you or use a taxi or rideshare service. This is because you might feel numb or weak, or just feel a bit off.
- Take it Easy: Plan to relax for the rest of the day. Avoid bending, twisting, or heavy lifting. Think of it as a mandatory rest day.
- Watch for Side Effects: Pay attention to how you feel. Some people get a temporary increase in pain, headaches, or feel dizzy. This is often normal but tell your doctor if you are worried.
- Apply Ice if Recommended: Your doctor might suggest using an ice pack on the injection site to help with soreness or swelling.
The First Day or Two: Slow and Gentle
For the first 24 to 48 hours after your epidural steroid injection, the goal is gentle movement, not exercise.
Easy Movement is Good
You do not need to stay in bed the whole time. Gentle movement can actually be helpful.
- Walking is Key: Walking after epidural steroid injection is often the first recommended activity. Start with short walks around your house. As you feel okay, you can try walking outside for short distances on flat surfaces. This helps with blood flow and prevents stiffness without putting much stress on your spine.
- Avoid Sitting for Too Long: While rest is important, sitting for very long periods can sometimes make back pain worse. Get up and move around gently every hour or so.
- No Heavy Lifting: There will definitely be lifting restrictions after epidural. You should avoid lifting anything heavy for at least the first couple of days. Heavy lifting can put a lot of strain on your back and the injection site.
- Listen to Any Numbness: You might have some temporary numbness or weakness in your legs from the local anesthetic used during the shot. Be careful when walking to avoid falls. This numbness should wear off within a few hours.
Slowly Getting Back to Activity
Once the first day or two have passed, and you are not having pain from the injection itself, you can start thinking about slowly increasing your activity. This is the phase for your return to exercise after epidural injection.
The Principle of Gradual Increase
Do not jump straight back into your old workout routine. Think of it like building up slowly.
- Start Small: If you were walking short distances, try walking a bit farther or a bit faster if it feels okay.
- Add Variety Slowly: After walking is comfortable, you might introduce other very gentle activities.
- Listen to Your Body: This is the most important rule. If an activity makes your pain worse, stop. You might need to wait longer or try a different activity. Pain is your body telling you to slow down.
Specific Types of Exercise and Timing
Here’s a general idea of when you might be able to resume different types of activities. Remember, this is just a guide. Your doctor’s specific exercise guidelines after epidural steroid injection are what you must follow.
Walking
As mentioned, walking after epidural steroid injection can often start within 24 hours.
- Day 1-2: Short walks around the house.
- Day 3-7: Gradually increase distance and time outdoors on flat ground.
- Week 2 onwards: If feeling good, you might try walking on slight inclines or walking for longer periods.
Low Impact Exercise
After the first few days, if walking feels good, you can often start adding other forms of low impact exercise after epidural. These types of exercise do not put much stress on your joints or spine.
- Examples:
- Gentle stretching (check with your doctor which stretches are okay)
- Water aerobics or swimming (once the injection site is healed, typically a few days, avoid pools the very next day)
- Using a stationary bike at a low resistance
- Elliptical trainer at a low setting
- Basic core strengthening exercises (like gentle planks or bird-dogs, only if approved by your doctor or physical therapist)
- Timing: Often safe to start some low-impact options within 3-7 days, assuming your pain is improving and your doctor says it’s okay.
Gym Workout
Getting back to a full gym workout after epidural steroid injection will take longer than walking or low-impact activities.
- Cardio Machines: You might be able to use machines like the stationary bike, elliptical, or treadmill (for walking, not running) within 7-14 days, if your pain is significantly better. Start at low intensity.
- Weight Training: This is where lifting restrictions after epidural are very important.
- Avoid any heavy lifting for at least a week, and often longer.
- When you do return to weight training, start with very light weights and focus on proper form.
- Avoid exercises that put direct strain on your back, like heavy squats, deadlifts, or overhead presses, until you are much further along in your recovering after epidural steroid injection and your doctor gives the go-ahead.
- Consider using weight machines instead of free weights initially, as they can help control movement.
- Timing: A full return to a typical gym routine is usually not recommended until at least 1-2 weeks after the shot, and often longer depending on the type of exercise and your response to the injection.
Running and High Impact Activities
Running after epidural injection, jumping, or sports that involve sudden movements or impact (like basketball, tennis, or soccer) are usually the last activities you should resume.
- Why Wait: These activities put significant stress on your spine. Returning too soon can aggravate the area or even make your pain worse again.
- Timing: Most doctors recommend waiting at least 2 weeks, and often 4-6 weeks or even longer, before trying to run or do other high-impact sports.
- How to Start: When you are cleared to try, start very slowly. Maybe try walking with short jogging intervals. See how your body feels during and the day after. Increase gradually.
Understanding Your Body’s Signals
The best guide for when can I resume physical activity after spinal injection is your own body.
Pain is a Stop Sign
Do not try to push through pain. If an activity increases your typical pain, or causes new pain, stop doing it. You might have done too much, too soon.
- Slight Soreness vs. Pain: It’s normal to feel a little bit sore or tired when you start exercising after a break. But sharp, shooting, or greatly increased pain is a warning sign.
- Monitor How You Feel Later: Sometimes, you might feel fine during the activity but have increased pain hours later or the next day. This means you likely overdid it. Pay attention to this delayed response.
Things That Change the Timeline
The speed of your recovering after epidural steroid injection and your return to exercise after epidural injection isn’t the same for everyone. Several things can affect how soon you can get back to being active.
- Why You Got the Injection: The underlying problem causing your pain matters. If you have severe nerve compression or instability, your recovery might be slower than if you have milder inflammation.
- How You Respond to the Injection: Some people get great pain relief right away. Others get partial relief, or it takes a few days to work. If the injection doesn’t significantly improve your pain, returning to exercise will be harder and might not be recommended at the same pace.
- Your Overall Health: Your general fitness level, age, and other health conditions can influence your recovery time.
- Your Doctor’s Specific Advice: This is the most important factor. Your doctor knows your specific medical history, the details of your injection, and the condition being treated. They will give you personalized instructions. Always follow their exercise guidelines after epidural steroid injection.
General Exercise Guidelines After Your Shot
Here are some overall tips for exercising after an epidural steroid injection:
- Get Clearance First: Always talk to your doctor or the clinic that did the injection before starting any new or strenuous exercise routine.
- Start Low, Go Slow: Begin with easy activities and low intensity. Gradually increase the duration, intensity, or complexity of your exercises.
- Focus on Form: When you do start exercising, especially lifting weights, make sure your form is correct to avoid putting unnecessary stress on your back.
- Warm Up: Always do a gentle warm-up before exercising.
- Cool Down and Stretch: Finish your exercise session with a cool-down and gentle stretching if approved by your doctor or a physical therapist.
- Stay Hydrated: Drink plenty of water.
- Consider Physical Therapy: For many people, working with a physical therapist after an epidural shot is very helpful. They can guide your return to exercise after epidural injection, teach you safe ways to move, strengthen your core, and improve flexibility. This can help the injection work better and prevent future pain.
- Be Patient: Recovery takes time. Do not get discouraged if you cannot do everything you used to do right away.
When to Call Your Doctor
While many people have no issues after an epidural steroid injection, you should contact your doctor if you experience any concerning symptoms:
- Severe increase in pain that doesn’t get better with rest
- New numbness or weakness in your legs or feet
- Loss of bowel or bladder control (this is rare but serious)
- Signs of infection at the injection site (redness, swelling, warmth, pus)
- Fever
- Severe headache that doesn’t improve when lying flat
These symptoms could indicate a complication and need medical attention.
Typical Timeline for Returning to Activities
Here is a general idea of how you might progress. This is not medical advice. Always follow your doctor’s specific instructions.
| Activity Type | General Timing After Injection | Notes |
|---|---|---|
| Rest & Very Light Movement | First 24-48 hours | No driving, avoid bending/twisting/lifting. Short walks around house. |
| Gentle Walking | Within 24 hours, increasing | Start short, flat. Increase distance as comfortable. |
| Low Impact Exercise | 3-7 days | Stationary bike, elliptical (low), gentle stretching/core (if okay), swimming (site healed). |
| Moderate Cardio (Gym Machines) | 7-14 days | Treadmill (walking/light incline), increased resistance on bike/elliptical. Start slow. |
| Light Weight Lifting | 7-14 days | Start with very light weights, focus on form. Avoid back strain. Lifting restrictions after epidural still apply to heavy weights. |
| Moderate Weight Lifting | 2-4 weeks+ | Gradually increase weight if pain-free. |
| Running / High Impact Sports | 2-6 weeks+ | Last activities to resume. Start very slowly. |
| Heavy Lifting | 4-6 weeks+ | Get doctor’s clearance before lifting anything truly heavy. |
Frequently Asked Questions (FAQ)
Can I walk right after the injection?
Usually, yes, you can start walking after epidural steroid injection within 24 hours. Start with very short walks around your house and gradually increase distance and time as you feel comfortable, staying on flat surfaces initially.
How long do I need to rest after an epidural?
You typically need to take it very easy for the rest of the day after the injection. Strict how long rest after epidural recommendations vary, but generally involve avoiding strenuous activity, heavy lifting, bending, and twisting for at least 24-48 hours.
What are the lifting restrictions after epidural?
You should avoid heavy lifting for at least the first 1-2 weeks after the injection. The exact lifting restrictions after epidural and when you can return to lifting will depend on your recovery, the reason for the injection, and your doctor’s advice. Always start light and focus on good form when you do resume lifting.
When can I resume physical activity after spinal injection?
You can resume light physical activity like walking very soon (within 24 hours). Resuming more strenuous when can I resume physical activity after spinal injection varies greatly, from several days for low-impact options to several weeks or longer for running and heavy lifting. Always follow your doctor’s specific timeline.
What kind of exercise is best right after an epidural?
The best exercise right after is very gentle movement, primarily walking after epidural steroid injection. After a few days, if cleared by your doctor, you can try low impact exercise after epidural like stationary cycling or gentle stretching.
How long does it take to recover after epidural steroid injection?
Recovering after epidural steroid injection itself, in terms of the procedure effects like numbness or immediate soreness, usually takes a day or two. Recovery from the pain condition the injection is treating varies widely. The time it takes to feel well enough for full activity depends on how well the shot works for you and the underlying problem.
When can I do a gym workout after epidural steroid injection?
Returning to a full gym workout after epidural steroid injection usually takes at least 1-2 weeks, and potentially longer, especially for weight lifting. Start with cardio at low intensity and gradually add light weights when cleared by your doctor.
When can I start running after epidural injection?
Running after epidural injection is a high-impact activity and is typically the last thing you should return to. Most doctors recommend waiting at least 2 weeks, and often 4-6 weeks or more, depending on your response to the injection and your specific condition. Start very gradually with run/walk intervals.
Are there specific exercise guidelines after epidural steroid injection I should follow?
Yes, your doctor or physical therapist will give you specific exercise guidelines after epidural steroid injection. General guidelines include starting slow, listening to your body (stop if you feel pain), focusing on proper form, and gradually increasing intensity and duration over time. Low-impact activities are usually recommended before high-impact ones.
Conclusion
Deciding how soon can I exercise after epidural steroid injection is a key step in your recovery. While you can usually start light activities like walking within a day, returning to more intense return to exercise after epidural injection requires patience and caution. Lifting restrictions after epidural are important to follow, especially in the first couple of weeks. Always start slow with low impact exercise after epidural, pay close attention to how your body feels, and wait longer for high-impact activities like running after epidural injection or strenuous gym workout after epidural steroid injection. Your doctor’s specific exercise guidelines after epidural steroid injection are the most important rules to follow as you progress in recovering after epidural steroid injection. By listening to your body and following medical advice, you can safely get back to the activities you enjoy.