Chronic pain and staying active. How do you manage?
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Three years ago I suddenly developed chronic lower back and hip pain. I could only bend forward a few inches, and had to walk by swinging my whole left side forward because I could hardly move my leg forward in the hip area. After an MRI I found out I had a lower slipped disk (jutting out towards the bum hip), arthritis in the same hip, and a tilted pelvis. I had recently left my job, and after being sedentary at a desk job for so long, and not knowing about these problems, I'd started a pretty intense exercise program. Not a very good mix. After physical therapy, a great chiropractor and finding a personal trainer to help me through it, I've gone from limited mobility in my hip and back to being able to speed walk and have regular workouts with my trainer. The trick for me was very slow increases in activity. And I rarely suffer any pain now....mainly in the arthritic hip.
Even though your doc doesn't think you need physical therapy, they can show you so many things to help work out the problem areas. I only went a few times, but I continued the stretches they showed me. They also showed me what movements aggravate it so I could avoid them. Very interesting stuff. Overall, it's taken me about two years to get where I am at now. I hope you can find the right regimen for you.....I know it's frustrating. I'll send up a few prayers for you too!
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I have had two spinal surgeries with titanium fused to my spine. The first fusion was L3-4 & L4-5. The weight of the titanium crushed the rest of my spine resulting with more titanium fused to S1. I still live with chronic back pain and now I have peripheral nerve damage as a result of the surgeries in my left foot. I had a heart attack in January and when that did not kill me I figured I better do what I can to lose weight and get healthy. I was told to walk a mile daily. I could barely walk a 1/4 of mile due to my pain. However, I have found something I love...power walking. I would have never imagined that I could walk 6 miles daily and that walking and exercise would actually help me manage my pain. It takes about two miles before the pain in my foot numbs. In the past few months I have been doing beginners yoga each morning and I can now boast that I can put my palms on the floor. Stretching and twisting does cause some discomfort but I can feel my muscles responding and what was once considered intolerable pain is now very manageable. I had a "poor me" mentality that made me feel defeated and miserable. Now I have a "look at me fly" attitude. Nothing can stop me.
I wish you well and I hope you can resolve your pain issues. Take care and stay strong.
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Yoga changed my life a few times. Even if you learn three asanas that you can than do safely by yourself once a day, you will feel better. Also, look for some yoga breathing videos on youtube. Breathwork can improve how you feel.
Thank you, I took your advice and went through a few poses. I just need to do this a couple times a day.
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It is not just the pain of my back issue but the fear of making it worse that was and still is sometimes my worst enemy. I have a dysfunctional sacroiliac joint that can "pop" at any time and I am constantly mentally warning myself to "be careful" even when just bending down to do up my shoelace or something. My physio told me that moving is key and the fear of putting my back out was interfering with my recovery. Overcoming that fear and actually exercising is still a struggle for me. But I do feel so much better when I have managed to hit the gym.0
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With my back issues (degenerative disks), I find that I have to be careful about over training. If I push myself too hard, the resulting muscle soreness can trigger spasms.
When I do have pain, I go back to the exercises that I learned in physical therapy, especially focused on stretching.
I suppose it depends on your actual issue, but my therapist recommended bike riding as a form of cardio. I also know that anything in the pool is very helpful for back issues because it strengthens your core and relieves your back of the weight. (Also, although it is frequently recommended, I have to back off of walking when my back is bothering me, as it puts too much stress on my spine. Again, it depends on what is actually causing your back pain, I suspect.)
As for yoga, I have a disk called "yoga for a strong and healthy back" that I really like.0 -
caseycarla wrote: »Three years ago I suddenly developed chronic lower back and hip pain. I could only bend forward a few inches, and had to walk by swinging my whole left side forward because I could hardly move my leg forward in the hip area. After an MRI I found out I had a lower slipped disk (jutting out towards the bum hip), arthritis in the same hip, and a tilted pelvis. I had recently left my job, and after being sedentary at a desk job for so long, and not knowing about these problems, I'd started a pretty intense exercise program. Not a very good mix. After physical therapy, a great chiropractor and finding a personal trainer to help me through it, I've gone from limited mobility in my hip and back to being able to speed walk and have regular workouts with my trainer. The trick for me was very slow increases in activity. And I rarely suffer any pain now....mainly in the arthritic hip.
Even though your doc doesn't think you need physical therapy, they can show you so many things to help work out the problem areas. I only went a few times, but I continued the stretches they showed me. They also showed me what movements aggravate it so I could avoid them. Very interesting stuff. Overall, it's taken me about two years to get where I am at now. I hope you can find the right regimen for you.....I know it's frustrating. I'll send up a few prayers for you too!
Thank you, i need patience, pray for patience. I have the lower cross problem, weak this tight that, which sound like what you had too. I think everyone with lower back issues has a muscle imbalance. During a flare up, I lose the lumbar curve. Its a fight to get those muscles rehabed.
I find comfort in hearing that I'm not alone. I really appreciate the time taken to share with me. I will be in little pain for weeks, maybe months and have an unprovoked flare up. I am lucky enough that I can manage it where it is bad only for a week or so. Disc movement sounds awfully painful.0 -
I have had two spinal surgeries with titanium fused to my spine. The first fusion was L3-4 & L4-5. The weight of the titanium crushed the rest of my spine resulting with more titanium fused to S1. I still live with chronic back pain and now I have peripheral nerve damage as a result of the surgeries in my left foot. I had a heart attack in January and when that did not kill me I figured I better do what I can to lose weight and get healthy. I was told to walk a mile daily. I could barely walk a 1/4 of mile due to my pain. However, I have found something I love...power walking. I would have never imagined that I could walk 6 miles daily and that walking and exercise would actually help me manage my pain. It takes about two miles before the pain in my foot numbs. In the past few months I have been doing beginners yoga each morning and I can now boast that I can put my palms on the floor. Stretching and twisting does cause some discomfort but I can feel my muscles responding and what was once considered intolerable pain is now very manageable. I had a "poor me" mentality that made me feel defeated and miserable. Now I have a "look at me fly" attitude. Nothing can stop me.
I wish you well and I hope you can resolve your pain issues. Take care and stay strong.
I am impressed! I don't have any fusions and I can not put my palms on the floor! My left foot gets numb too. Sometimes when I swim, its like my left leg isn't my own. Six miles a day is inspirational. I hit six miles in a good week.
Thank you for affirming that it can be done!0 -
I do triathlons. And I used to do half and full marathons. Until...
Over the last 4-5 years my left knee has been getting progressively worse. Last year I decided to do my final full ironman, retire from the distance, and stick with halves, sprints and oly's. Then, August, 2013, I had a horrific bike accident, 5 weeks before my race. It screwed up my right shoulder so badly. It took months of rehab before I could run, swim, or ride again. I visited a shoulder specialist who told me besides having lifelong nerve damage to my shoulder, I also have worn cartilage in my lower back. Great... He said give up long course triathlons. Yeah, no... So I went back into training for my full ironman, with the knowledge that if I could just make it to the starting line, I'd have succeeded in 2014 where I failed in 2013. I accepted, of course, that my 2014 effort wouldn't be what my 2013 effort would have been.
As I went back into training, I found my left knee, the one that had bothered me for years, was SERIOUSLY bothering me. So I went to a knee specialist. Who said I have no cartilage in my left knee. His recommendation: Give up pretty much all running of any sort, including triathlons. That, and surgery boy, surgery.
I cried a lot that day.
But I kept on training through the pain. The shoulder pain. The back pain. And the knee pain. If I hurt too much to do one discipline, I'd try another. I hired a coach to help me figure it all out. He stuck with me through the good and the bad.
Race day came. Finally. After 20 months of training and/or injury. It was mid 90's, with 20+ MPH winds (and gusts even more). In the end the tough conditions got the best of me and I DNF'd at about the 90mile point. The shoulder, back, and knee pain was excruciating, and continuing was dangerous. I was focusing too much on the pain to focus on safe cycling. I couldn't do it.
My one and only DNF.
I'm really really proud of myself for gutting it out through some crazy bad pain. My wife says I'm supposed to have that knee surgery now. Fine... (But she's in charge of scheduling it.) In the meantime I'm supposed to give up running, walk when I can, cycle if it's not too strenuous (hills and high wind), and swim. Deep Water Running is fine. And I actually enjoy that a lot. When I can make it to a pool. And weights. Oddly, weight training was approved by all my doctors.
So: In short: It's possible to workout through the pain. Minimize it as much as you can. And try not to do things to make it worse. I firmly believe the stronger I am, the less damage I'll inflict on myself. So I'm becoming a fan of the weight training, though I'm not much of a gym rat. I also plan on continuing my triathlon career, just with the shorter distances, and at a slower, less competitive pace. I don't have to win anything to participate. I just have to participate.
I hope this helps.0 -
I do triathlons. And I used to do half and full marathons. Until...
Over the last 4-5 years my left knee has been getting progressively worse. Last year I decided to do my final full ironman, retire from the distance, and stick with halves, sprints and oly's. Then, August, 2013, I had a horrific bike accident, 5 weeks before my race. It screwed up my right shoulder so badly. It took months of rehab before I could run, swim, or ride again. I visited a shoulder specialist who told me besides having lifelong nerve damage to my shoulder, I also have worn cartilage in my lower back. Great... He said give up long course triathlons. Yeah, no... So I went back into training for my full ironman, with the knowledge that if I could just make it to the starting line, I'd have succeeded in 2014 where I failed in 2013. I accepted, of course, that my 2014 effort wouldn't be what my 2013 effort would have been.
As I went back into training, I found my left knee, the one that had bothered me for years, was SERIOUSLY bothering me. So I went to a knee specialist. Who said I have no cartilage in my left knee. His recommendation: Give up pretty much all running of any sort, including triathlons. That, and surgery boy, surgery.
I cried a lot that day.
But I kept on training through the pain. The shoulder pain. The back pain. And the knee pain. If I hurt too much to do one discipline, I'd try another. I hired a coach to help me figure it all out. He stuck with me through the good and the bad.
Race day came. Finally. After 20 months of training and/or injury. It was mid 90's, with 20+ MPH winds (and gusts even more). In the end the tough conditions got the best of me and I DNF'd at about the 90mile point. The shoulder, back, and knee pain was excruciating, and continuing was dangerous. I was focusing too much on the pain to focus on safe cycling. I couldn't do it.
My one and only DNF.
I'm really really proud of myself for gutting it out through some crazy bad pain. My wife says I'm supposed to have that knee surgery now. Fine... (But she's in charge of scheduling it.) In the meantime I'm supposed to give up running, walk when I can, cycle if it's not too strenuous (hills and high wind), and swim. Deep Water Running is fine. And I actually enjoy that a lot. When I can make it to a pool. And weights. Oddly, weight training was approved by all my doctors.
So: In short: It's possible to workout through the pain. Minimize it as much as you can. And try not to do things to make it worse. I firmly believe the stronger I am, the less damage I'll inflict on myself. So I'm becoming a fan of the weight training, though I'm not much of a gym rat. I also plan on continuing my triathlon career, just with the shorter distances, and at a slower, less competitive pace. I don't have to win anything to participate. I just have to participate.
I hope this helps.
Yes, thank you, it helps a lot. My doc's also think I shouldn't run, said to bike instead. I love cycling. I'm not good at it though and it actually aggravates my back pain. I've been so resistant to weight training. But I think I'll learn to take advantage of any thing I can do to heal and strengthen my body. I also love pool running, its crazy fun without the dog/coyote poo to dodge on the pavement. Think I'll make a point to go tomorrow.
I suppose I've just realized it's partly mourning of my aspirations and a little less about the pain. I run or bike and think how great my form is, how strong I am getting. The pay off isn't as evident to strangers or co-participants. I'm not great. Oh the blow to the ego, I'm competitive.
I'll treasure your words, a reminder to myself- " I don't have to win anything to participate. I just have to participate."
I look back at the pain I endured and wonder if I should be proud or embarrassed of how hard headed I can be. Tell me not to do it and I will do it.
Good luck with the knee. I have known a few people that continued an active lifestyle, including running. I figure cycling would still an option.
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Due to a congenital malformation of my spine, I´ve always had chronic pain. How do I cope and how I do stay active?. I try to ignore the pain. I know, it´s not easy for people not accustomed to pain, and I have the advantage of old custom. But try to ignore it and don´t let the pain rule your life and be your boss. Sometimes it´s so bad that I scream randomly and people look at me very alarmed. Sometimes it´s so bad that I can´t barely stand. But then I carry on and when it´s too bad I stand up and go for a walk. A while later it becomes bearable again. Just don´t let it rule your life.0
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I too have chronic back pain. I try to go gym as much as I can, but avoiding any lifting etc, just cardio and palates. I do have to take a week off every now and again though due to the back pain being too much to even think of going to the gym.0
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Thank you for this thread. I think i will be coming back to read all of your comments when i am having self pity days. I have 2 ruptured disks and crappy insurance. I miss my chiropractor in the worst way but have managed to go medication free (on my own) in the last 6 months. At best the pills only made my brain foggy and made me sleep.
I am really hoping that weighing less + moving more = moving even more.
Are any of you ever embarrassed by your pain? I think i have that pain equals weakness mentality or something.0 -
CarrieCans wrote: »Are any of you ever embarrassed by your pain? I think i have that pain equals weakness mentality or something.
Yes..... particularly as a man. I mean, yes it's 2014 but still, in general as a man there is still the perception that you should "tough it out" and just rub some dirt on it and it will be fine. I've been dealing with lower back issues for years which are better since losing weight, but I am also working through upper back spasms which are more recent. My neighbor asked me to help him move a dresser up 2 floors in his house a few weeks ago and I said "sure!" and then promptly avoided him all weekend so I wouldn't have to actually do it. I should have just told him I couldn't - I mean I've been going to PT most of this year so I had a valid doctor's note... haha. But it's one of those things - I was just too embarrassed to admit I couldn't.0 -
My experience is lower on the pole than some of these mentioned above but.....I was a personal assistant for a paraplegic man 10 years ago he weighted about 180lbs and me maybe 110 at the time. I would lift him from chair to chair and chair to truck ect. I sprained my ankle and could no longer help him out and had to take some time off at the gym. After that I would have horrible back pains that would bring me to the ground, the pain lasted for about 2 years. I started working out again with core and ab exercises because I wanted to strengthen my middle before I started working on my legs again. It's been over a year now since I recall having bad back pains, I still get light ones but nothing how they use to be. For me I give credit to planks solely. My work now has a Physical therapist come and do back pain classes. She highly reinforces the yoga pose upward dog to balance out the discs in the spine from bending over and such all day. I do these now with my planks as a preventative.0
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concordancia wrote: »With my back issues (degenerative disks), I find that I have to be careful about over training. If I push myself too hard, the resulting muscle soreness can trigger spasms.
When I do have pain, I go back to the exercises that I learned in physical therapy, especially focused on stretching.
I suppose it depends on your actual issue, but my therapist recommended bike riding as a form of cardio. I also know that anything in the pool is very helpful for back issues because it strengthens your core and relieves your back of the weight. (Also, although it is frequently recommended, I have to back off of walking when my back is bothering me, as it puts too much stress on my spine. Again, it depends on what is actually causing your back pain, I suspect.)
As for yoga, I have a disk called "yoga for a strong and healthy back" that I really like.
Yes, I guess it does matter what is wrong with your back. If I have a flare up- walking is the fastest way to loosen it up (after the first 24 hours of rest, NSAIDS and muscle relaxers). Yoga prescribed by my chiro seems to help too. I also have Degenerative Disc Disease. Muscle spasms can get bad, my shoulders get sore because I am constantly lifting my weight off my back while sitting or standing leaning over. I get crooked, lean to my right, and lower back flattens out.
Thanks for your reply- I am learning here that I need to slow down, take day off when needed and just be wise about training.0 -
cantumelia wrote: »Due to a congenital malformation of my spine, I´ve always had chronic pain. How do I cope and how I do stay active?. I try to ignore the pain. I know, it´s not easy for people not accustomed to pain, and I have the advantage of old custom. But try to ignore it and don´t let the pain rule your life and be your boss. Sometimes it´s so bad that I scream randomly and people look at me very alarmed. Sometimes it´s so bad that I can´t barely stand. But then I carry on and when it´s too bad I stand up and go for a walk. A while later it becomes bearable again. Just don´t let it rule your life.
I went to work today in pain. The pain makes me short tempered. I hate everyone. I cant communicate, with forced focus I am just trying to get through the tasks at hand. A little bitter that I cant be rotated to do a job that is less physical. Bitter that others find humor in my pain. Exhausted physically, dealing with the pain is like a personal work out. Days like this I pray for that return call from the surgeon.
Good luck.0 -
Definitely try something (with dr approval, of course!) lower impact like swimming, yoga, or even walking. Most pain is made worse by lack of movement, so some exercise should actually help.
Just for some inspiration, here's an amazing video of one man's journey from chronic pain to fitness. It always brings me to tears.
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SingRunTing wrote: »Definitely try something (with dr approval, of course!) lower impact like swimming, yoga, or even walking. Most pain is made worse by lack of movement, so some exercise should actually help.
Just for some inspiration, here's an amazing video of one man's journey from chronic pain to fitness. It always brings me to tears.
I saw this video the very first day I signed on to MFP. I truly believe I was meant to see this and to be motivated by this. I can honestly say that I could not see myself getting any better until I watched this. I cried and then watched it again and again. I learned that I am stronger than I ever thought I was. I had to want it bad enough to fight for it. This is a powerful video.
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I am amazed at the value of just walking a quarter mile a day everyday unless it is icy. When the arthritis took away a lot of my physical ability someone told me to keep wiggling because they do not bury people who are still wiggling. Walking was hard and painful due to joint inflammation and wasted muscle but every month is a gain. Got to keep wiggling. 0
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GaleHawkins wrote: »I am amazed at the value of just walking a quarter mile a day everyday unless it is icy. When the arthritis took away a lot of my physical ability someone told me to keep wiggling because they do not bury people who are still wiggling. Walking was hard and painful due to joint inflammation and wasted muscle but every month is a gain. Got to keep wiggling.
Yes, of course, that´s the answer!. Pain always gets so much better when you warm up your muscles. Walking (or swimming) even when you think you can´t, even when it´s too painful, keeping active in spite of the pain, that´s the answer. Always be active. Wasting yourself away in the bed or the couch will only make it worse. I always do some exercise no matter the weather. When I feel better, I run. But some other days just walking can be a great relief. Strong muscles support your bones and keep everything in its place. Weak muscles don´t support and you may end up needing orthetics for support. Climate, who cares about climate? Where I live winters are best for training (winters are always very warm) but summers are hell (it can easily reach 50ªC). Solution: walking very early or at night. If your winters are icing, just wear more layers and get off the couch. There´s no other way.
By the way, loved the video!.
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https://www.youtube.com/watch?v=qX9FSZJu448
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