Exercise Suggestions for Low Impact (Broken Tailbone)

stephysd

I am at a loss and would love any and all suggestions. I started seriously watching diet and exercising in January and was making progress. On February 15th I fell on the ice and broke my tailbone. Doctor said I can exercise as tolerated and gave me a list of stretches to do. Anything with impact kills as does laying on my back. I can do about 20 crunches and then I have to change position or my legs fall asleep. I can do short reps of exercises usually about 20 and then have to take at least an hour break. I live in South Dakota so it is still too cold to get out and be walking and there is no local gym (hour away is the closest). I want to keep the momentum going, but don't know what else to do. Right now I cycle between squats with three pound weights (anything heavier hurts), crunches, tricep dips, arm circles, 'girly' pushups, very limited lunges, & chest plies.

Other information if you need it, I am 29, I work a desk job 3 days a week/8 hr days, I have two young children at home with me on my days off so exercising needs to happen indoors or be something I can take them along with.

Please if you can I would love any suggestions. Also if I should change my diet, I can open up my diary if you need to look at that. Thanks in advance for any help!

Sarauk2sf

Did your doctor indicate how long the recovery would take?

stephysd

At least 6 months, but he said probably 9 to 12 months. He said that it would just always hurt and that I could do any activity to the point as tolerated. He was surprised I was exercising after 3 weeks. I took the first week off to ice and let it rest. After that I started back up. I don't count any exercises that I do at this time because I am not able to do many reps to really increase my heart rate. I ordered a Heart Rate Monitor this week, so I know what I am accomplishing when I do. Warm couple of days, so hopefully spring will be here so I can start walking with the kids. But still would like to try to do things that would tone my muscles.

stephysd

Should rephrase that heal time is your normal 6 to 8 weeks for a bone break, but he said that it would be painful months later. Did exercise this morning with a circuit training type routine. It went a lot better.

Francl27

I'm sorry! Can you walk? If so I'd order 'Walk away the pounds'. It's pretty much walking in place with side steps, knee ups, and some arm exercises. Totally low key and no impact whatsoever, probably won't tone you much but at least it will keep you moving. I don't know how well in shape you are but the first two workouts were easy for me, but it gets more intense after that and definitely got my heart racing a little bit (I haven't tried the 4th workout yet).

stephysd

Yes I can walk. And I have one of her tapes. It breaks it down into 10 minute miles I believe. I tried that last week and was able to do quite a bit of it. Just the walking backwards and sideways would pull and send shots down my leg. I did forget to mention that I do yoga 3 days a week. All standing poses now, but it helps keep things stretched and loosened. I did 30 minutes last week and finally had to quit to stretch. I'll try to keep doing that. I just get bored so easily and only work out at home. I try to rotate through DVDS frequently, but just have not been able to.

Sarauk2sf

I would suggest looking into "You are your own gym" for now. You can get the app or the book (which is more extensive). I do not think it worthwhile trying to force your way through set routines that may or may not hurt. With this you can pick and chose the exercises that do not cause you problems. You should be able to develop a full body workout from this.

Regarding your diet, has your weigh loss stalled or is it continuing at a reasonable pace?

stephysd

I will look into your recommendation. It's improving quite a bit since I posted the question. And it has warmed up here, so I am able to get outside and walk in the evening with the family. I had lost a little over a pound down to 156, but when weighed this morning I was up to 159. Looked at my diet and sodium had been high the last few days. Also have not worked out this week with sick kids up all night. Lots of laundry and naps have been all I accomplished. Friday I have scheduled to exercise as long as everybody is healthy enough to go to school and daycare in the morning.

Sarauk2sf

How is your tailbone doing now? Are you able to get some exercise in now?

stephysd

Yes I have been and feel free to close the thread. It's warmed up so we have been walking everynight except tonight and last night. 2 inches of snow since yesterday. My husband surprised me and had purchased DDP Yoga for both of us. Turns out he had been looking at it for himself, but when I fell he went ahead and ordered it. That has been great and feel like I am getting something out of my exercise time.