The Role of Exercise During Recovery: Bouncing Back After Injury or Surgery

Back pain is incredibly common, with 39% of Americans reporting that they've experienced it in the last few months alone. For many, it's a chronic issue that can be debilitating, leading to a long and difficult recovery.

Yolanda Taylor, a former mail carrier in Greensboro, NC, is all too familiar with this struggle. After years of lifting heavy objects on the job, she had two back surgeries for a herniated disc and was left with titanium rods, a small cage, and screws in her spine. The pain was so severe that it affected her ability to move.

Yolanda tried a variety of treatments—injections, therapy, and more—but nothing worked. That's when she discovered aquatic physical therapy at Sagewell Health & Fitness. Learn about this recovery tool in this WFMY 2 Your Well-Being conversation with David Carroll, PT, with Cone Health Outpatient Rehabilitation at Drawbridge Parkway.

The Power of Water

Aquatic physical therapy uses the natural properties of water to aid in movement, healing, and pain relief. The buoyancy of the water reduces strain on the joints, while the warmth soothes the muscles. For Yolanda, it was a game-changer.

"I would have never known that that's one of the best reliefs for pain," she said. "Getting in, knowing how to stretch my body out, knowing how to go in and just get that relief in my spine."

Frankie Ziemba, PT, a physical therapist at Cone Health Outpatient Rehabilitation at Drawbridge Parkway, works with patients like Yolanda and has seen firsthand how quickly they can improve. "What we're finding is that people have so much pain relief and gain so much movement in the pool," she said. "And it only takes a couple of sessions before we really see that."

Why Movement is Essential for Recovery

Many people who are in pain or recovering from an injury are afraid to exercise for fear of making their condition worse. But as Yolanda's story proves, movement is a crucial part of the healing process.

David Carroll, PT, a physical therapist with Cone Health Outpatient Rehabilitation at Drawbridge Parkway, explains that when you're injured, your body sends fluid and chemicals to the affected area to begin the healing process. If you don't move, that fluid can build up, leading to stiffness and weakness. The old recommendation of "RICE" (rest, ice, compression, elevation) has been updated to include more movement for this very reason.

"The quicker we can get back to our normal kind of lifestyle, the better," Carroll explains.

Finding Your Starting Point

For anyone who is afraid to move because of pain, Carroll recommends starting small. "Everybody's got something that they can do," he said. "Even if you're in a high level of pain, if we can find something that you can do, that's something we can start to build off of."

The pool is an excellent place to start because the water makes you feel "unweighted," allowing you to perform movements that might be impossible on land.

The Sagewell Difference

Cone Health's Sagewell Health & Fitness is a medical fitness facility that blends medical wellness with general fitness. Unlike a typical gym, Sagewell's staff, including trainers with degrees in exercise physiology, specializes in working with patients who have medical conditions or are recovering from injuries. They also have a close relationship with Cone Health doctors and orthopedic providers.

This integrated model ensures that patients receive a safe, structured recovery plan tailored to their specific needs. For back pain, for example, a program might focus on core stability, hip strength, and posture. The goal is not just to reduce pain, but to equip patients with the tools and knowledge to manage their condition long-term.

More Than Physical Healing

Exercise doesn't just benefit your physical health; it also has a profound impact on your mental well-being. Regular physical activity has been shown to reduce anxiety and stress. Sagewell also fosters a sense of community, which can be a powerful motivator in itself.

"It gets you out of your house. You're going to see similar people every day," Carroll said. "A lot of friendships start to form and stuff like that, and that can play a huge role in pain and fitness."

Yolanda's journey is a testament to the fact that with the right support and tools, it is possible to overcome chronic pain and get back to living a full and active life.