Going back to the gym after injury..

I have been going to physical therapy for the last 2-3 months due to a back injury during squat.(For the record some guy hit the bar as i was going done and I tried to stabilize the bar and it didn't fall of my back. Strained my rhomboids and rotator cuff from this)
I almost feel 100%, but as excited as I am to workout again, I have a huge fear that I am going to hurt myself again. This was my first real injury and it has really demotivated me, especially since the only thing I could do in the gym was cardio. I just feel really anxious and scared that I am going to hurt myself.
Advice?

Light and slow. Pay attention to form and your body for any pain. Good luck.

[QUOTE=I.K9009;611675733]Light and slow. Pay attention to form and your body for any pain. Good luck.[/QUOTE]

exactly, and pay attention to those jerks around you

Start with pathetically low weight.

Get used to the movement again.

You will gradually lose the fear element while you slowly increase the weight.

KY

[QUOTE=kyoun1e;611979453]Start with pathetically low weight.

Get used to the movement again.

You will gradually lose the fear element while you slowly increase the weight.

KY[/QUOTE]

I'd start with the bar and no weight, have someone you trust check your form and pick your spotters wisely.

BG

[QUOTE=BanjoTheBear2;611610213]I have been going to physical therapy for the last 2-3 months due to a back injury during squat.(For the record some guy hit the bar as i was going done and I tried to stabilize the bar and it didn't fall of my back. Strained my rhomboids and rotator cuff from this)
I almost feel 100%, but as excited as I am to workout again, I have a huge fear that I am going to hurt myself again. This was my first real injury and it has really demotivated me, especially since the only thing I could do in the gym was cardio. I just feel really anxious and scared that I am going to hurt myself.
Advice?[/QUOTE]

I know how you feel. Although my injury isn't as serious, I pulled a muscle in my back last week doing deadlifts after being extra motivated to get big with the new year. I took a few days off and rather than waste away, I've been eating well and only doing cardio and abs. I'm trying to make a comeback tomorrow. If I were you, I would proceed with caution. Use moderate weight to test your strength and see how you feel. Don't push yourself to the max right away because you could rick injuring yourself again or worse than the first time.

I went back yesterday (recovering from minor disc bulge). Spent a while in the jacuzzi doing stretches before exercising.

It was a little nerve-wracking but I just paid attention to how I felt. After each exercise (of extremely low weight) I walked around for a couple of mins to see if I felt any pain or discomfort. Everything went smoothly. I only worked out about 20 mins though.

Good luck dude

I too have just finally got back to the gym after about 1.5 months off. I was so excited haha, but im still taking it slow, it sucks trying to hold yourself back though. Take it very light especially if its your first day back. You may not feel pain while you are lifting but it may irritate the injury the next day so don't push yourself.

Just think of it as progress towards your goal, you may not be getting bigger or stronger and probably wont be breaking any PR's for a few weeks, but it IS progress towards healing and ultimately being able to get back on track.