I thinks its healing, just slowly. The pain is decreasing more and more, also after rehab exercises. Iām trying to get new physio apppointments cos I donāt know how to progress further w it tho. I have sought out some info on injury and tendons and it seems a lot of it is leaving it alone. So I try to do little. And also I have realised I was way way way overtrained and underfed in autumn. I was ignorant and brought this on myself.
Iāve been eating more, especially rest day carbs are up by 3x the amount. Iām trying to make rest a priority more - like a 12hrs bar shift without a single break where your legs are on fire the next day and you get hardly any sleep maybe should not count as a rest day. :-S
Iām learning. If anyone has some solid trusted source of info on injury and overtraining prevention for someone whoās been doing this a while, Iām all ears.
I am doing 531 and that doesnāt have full on pull days. Iām still barred from any curl, pull-ups or heavy row movements. I tested a bent over row last week and it aggravated the arm.
Iāve been doing one armed rows and that goes ok, no pain after. Really miss doing pull-ups (and looking like I do pullups, not gonna lie) but thatāll still be a long time. My PT estimated Septemberā¦
The heavy dumbbell or EZ bar pullover is really the only exercise Iāve found that really targets and stretches out the lats really well, without much of any strain on the biceps. I know how hard it is trying to work back and not pull and bend the elbows
Imma have to start a bit lighter cos I canāt really use my arm fully to stabilise during setup. Iām limited even in say a seated db SP cos I canāt slowly bring heavy dbs up into my lap or back to starting position w my arm and anything I have to do more than 10times makes me nauseous lolā¦
Iām really jealous of everyone getting after it hereā¦ Iāve been unable to lately. At first because of time constraints and now because of health.
Those that have been around awhile know I love my gym and loved being in it. Just know that life is gonna kick your ass and itās alot easier taking those ass kickings sober with some muscle on yaā¦ keep grinding but listen to your body.
I gotta tell someone, people that will understand.
My back injury recurred back in early March like you all know. Since then, everything in my low back/hips/glutes has been super locked up. Horrible stiffness and persistent, varying levels of pain.
Last night I was doing my daily stretching/yoga, and all at once, EVERYTHING - like the entire middle third of my body - let go and opened up.
When I tell you this was the most intense feeling of relief/release that I have EVER had in my LIFE, itās not hyperbole. I had an immediate and involuntary response of crying and laughing for a solid 10 mins after.
I think I undid stress/tension in there that even predates my spine fusion. I havenāt felt space in my spine and pelvis like this in YEARS.
Childās Pose! Specifically, the wide-knee version.
Not a new one for me, but first time I had done it in a bit because through this period of injury, it had actually caused at least one setback earlier on (my own fault pushing through a spasm when I shouldnāt have).
Instead of slightly rounding my low back like typically done in childs pose I kept it arched downward towards the floor and pushed myself back into it with my arms so it was purely a hip stretch. Chest touching the floor. Then clawed my arms out as long as I could, pulling out my lats bit-by-bit. Fourth or fifth deep breath, whammo. Everything melted off.
I donāt know. I just managed to push a button Iāve never been able to get to. It felt like I had been kissed by god. I had to lie down and collect myself for a few moments while giggling like a maniac. I feel so much lighter this morning, physically and mentally. There was not just months, but YEARS of tension in that one.
I remember this pose with the wide knees, I think itās called Frog pose, it is a great hip stretch. And then you manipulated your back to a point where it released for you, which is awesome. Iāll have to try and incorporate more yoga. After hip surgery the right one has less flexibility, so I should be doing more of that anyway
So this is what the homemade squat rack turned into. Iāll sand it down and stain it. Iāll post a pic of the aquarium at some point after itās up and running.
Even at my best since this back issue started, I could do this, but my back/hips would be worn out and rock-stiff by the end.
Just got in, and not the slightest hint of ANYTHING. I feel like I didnāt even walk. Loose as a goose.
I donāt want to jinx myself but this is, without exaggeration, the best I have felt in 6+ years since this all started. Even after the surgery, I still lived with a TON of stiffness.
Today I am experiencing a level of freedom and safety in my body and in my mind that I didnāt think I would ever have again. I thought injury, mental health struggle, and father time had taken both for good. Past two days Iāve been wiggling my hips around unimpeded, absolutely tickled about it. I have new sensation and strength/control in my left leg that I hadnāt even realized Iād lost.
Itās difficult to put into words, the weight I had been carrying all that time, half a dozen years, that is now just seemingly - gone. Fuckin miraculous is what it is.
and anything I have to do more than 10times makes me nauseous lolā¦
