Overcoming barriers to exercise for those with spinal injuries

It is no secret that exercise has numerous benefits, not only physically but psychologically. This is no different for those with spinal injuries, with exercise helping to manage symptoms, improve functional abilities and enhance independence and wellbeing.

However, we know there can be barriers for those with spinal injuries, so in this blog we’ve looked at how to overcome them.

Benefits of exercise for spinal injuries

Exercise helps improve several aspects of wellbeing for those with spinal injuries.

Physical benefits

Exercise can help reduce weight gain, which has clear physical benefits for everyone, but especially those with spinal injuries who are often more reliant on their upper body. Someone with a spinal injury who uses a wheelchair, for example, is required to propel themselves and lift themselves in and out of their chair. Therefore, reducing weight can reduce the strain on the upper limbs.

Building strength in the upper limbs can also make managing day-to-day activities easier for a wheelchair user. Exercise can help to build stamina to manage transfers and activities independently throughout the day and can also help with stiffness in the upper limbs and instability in the trunk to make things such as getting dressed, preparing food, or doing laundry more achievable.

The Spinal Injuries Association says exercise can also improve sleep quality and reduce the extent and severity of pain and spasticity.

Psychological benefits

There are also psychological and wellbeing benefits that come from engaging in exercise or trying a sport.

Generally, exercise can relieve stress and anxiety and improve overall mental wellbeing. We find those with spinal injuries can feel or become isolated because they cannot go out and do things as easily as other people. Trying a new sport or exercising can give someone more confidence, a sense of purpose and a sense of achievement.

Engaging in team activities, like adapted sports, also provides those with spinal injuries a support network, a community, an opportunity to seek advice from those who face similar daily challenges and a chance to build friendships and regularly socialise with others outside the immediate family.

Barriers to exercising

Although exercise and sport can provide benefits to those with spinal injuries, there are barriers that cause difficulties with participating in physical activity, such as accessibility of facilities or transport, and availability of equipment.

Public perception can also be a barrier, and someone with a spinal injury may not have the confidence to be seen exercising or trying something new.

There may be issues finding a personal trainer with the required understanding of the needs and abilities of a spinal-injured person. Marcus Perrineau-Daley, a Paralympic athlete, spoke to us about the issues he faced finding personal trainers who have the required knowledge and experience with spinal injuries, and as a result he decided to become a personal trainer himself. You can listen to his experience here.

Overcoming barriers

So how can you overcome the barriers to engaging in sport and exercise?

1. Change your mindset

Firstly, consider what is stopping you from engaging in exercise. The Peter Harrison Centre for Disability Sport at Loughborough University considers barriers to engaging in activity and sport and suggests ways to reset your mindset. You can read their article on this here.

2. Lean into what you like

In its YouTube video about the benefits of physical exercise for those with spinal cord injuries, WheelPower (the organisation for British wheelchair sport) suggests considering what you actually enjoy doing. Once you have established this, you can start considering how you can make it happen. Although easier said than done, don’t be afraid to try something new. Everyone has been there at some point.

3. Talk to your medical team

Before engaging in exercise or sport, it is advised to discuss your plans with your GP or rehabilitation team to ensure it is suitable for you. You should also be aware of any risks associated with having a spinal injury, such as autonomic dysreflexia (if you have an injury at T6 or above).

There is some useful information in the Spinal Injuries Association Diet and Exercise Fact Sheet that you can consider. You should also consider how best to manage your pain through your GP or spinal services. Better management of pain could improve your mental wellbeing and allow you to engage in more activities on a day-to-day basis.

If you have access to an occupational therapist, talk to them about the exercise you would like to engage in or the sport you would like to try. They can provide advice on suitable gyms, exercise equipment and where to find adapted sports in your area.

4. Start out small

If you are a wheelchair user, consider a wheelchair skills course which can provide practical advice and techniques to help you in your day-to-day life to navigate tricky terrain or environments, and also how to engage in activities you would like to do.

Back Up Trust offers wheelchair skills sessions and courses. You don’t have to rush to the gym or join a sport to exercise – you can slowly introduce exercise into your routine by doing normal things. Set goals for yourself to build up your exercise.

5. Consider home workouts

Going to a new gym or starting the gym for the first time can be daunting for anyone, regardless of ability. If you don’t feel like you have the confidence to go out and exercise, order some equipment online and follow adapted YouTube workouts and programmes at home. Ellabeept is an online disabled fitness instructor whose workouts utilise everyday objects such as dinner plates and tea towels to encourage everyone to get moving.

If you want to try a new sport or an adapted version of one you did pre-injury, consider contacting WheelPower which provides opportunities to get into sport.

6. Buddy up

Trying something new can be daunting, but you won’t be the only person who has been in that position. Marcus Perrineau-Daley also spoke to us about how he felt out of his comfort zone when considering ways to exercise following his spinal injury. He advises asking a relative or friend to accompany you for support when trying something new, so you don’t feel alone or uncomfortable. This also includes asking someone to go to the gym with you. You can listen to our discussion with him about issues accessing sport here.

You can reach out to spinal injury networks in your area through the Spinal Injuries Association or Back Up Trust, as well as social media, to see if there are any activities or sports in your local area and anyone you could go with.

Although there are barriers to accessing exercise and sport with a spinal injury, there are ways to overcome them so you can still feel the benefits, with lots of organisations ready to help.