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Original poster

Physio accountability thread - anyone in?

119 replies

Curlewwoohoo · 20/01/2024 18:13

I've got to do exercises every day, they're boring and it's easy to fall off the wagon. Hoping some other people are up for a thread to keep us accountable? Hoping for some company?!

My issue is prolapsed discs which I've been managing for about 6yrs now. Recently went downhill and ended up at the physio to get help. This is something that seems to happen once a year almost like a MOT. I asked her for a regime to follow to keep everything in good order.

This is it:

  • when bad, Back bends x10 every hour, max 2hrs.
  • when good, can reduce to x3 a day.
  • Glutes every day, side clams with feet raised, side leg lifts, side kicks.
  • Pilates x3 times a week. I do a class once a week at present.

Other cans and cants,

  • I currently don't need to stop running, I do 3-5 miles on a Sunday. But that may change as time goes on.
  • road cycling not the best. I might just sell my bike.
  • swimming OK. I generally cba with going though!

However I need to get rid of this back pain first. Currently struggling with just walking the dog.

OP posts:
Menora · 14/02/2024 00:34

I worry I jinxed myself with posting on this thread but I am now in the bad back club. OMG moving from sitting to standing is horrific. Once I am up I am pretty mobile and keep moving is better. It’s the whole way across my lower back. I’ve not stopped exercising but I am not doing core work too intensely

RapidlyApproachingEndOfMyTether · 13/02/2024 20:24

Hi everyone. Physio exercises done for today. Online pilates planned for tomorrow now.

greenacrylicpaint · 11/02/2024 12:05

fresh I aim for 'hard' exercise & stretches every other day and just stretches in between.

and if I can a sports/thai massage every couple of months or so.

freshstartfor2024 · 11/02/2024 11:40

Curlewwoohoo · 10/02/2024 20:56

Hi @freshstartfor2024 welcome aboard the physio bus. What exercises do you need to do?

Just in the middle of my daily glute exercises in front of the telly... Replying as an excuse to pause in the middle!!! They're hard today after doing lots yesterday.

heya @Curlewwoohoo I've got to do ones for my pelvic floor muscles and ones for my glutes at the moment. I've got very loose hips and all over the place when walking. did you manage to finish your glutes?

Original poster
Curlewwoohoo · 10/02/2024 20:56

Hi @freshstartfor2024 welcome aboard the physio bus. What exercises do you need to do?

Just in the middle of my daily glute exercises in front of the telly... Replying as an excuse to pause in the middle!!! They're hard today after doing lots yesterday.

OP posts:
freshstartfor2024 · 10/02/2024 16:54

Can I join please?! At my physio session the other day, she said I must try harder. I'm trying to rebuild a hypermobile postpartum body after the first two physios I saw weren't much use at all! I finally found someone who knows how to put me back together after 4.5 years!

She said to aim for three times a week, but I know realistically I can do every day and I've just been putting it off, because I wasn't convinced it would do anything. I've done some of the exercises the past two days and do feel stronger already. I want to fit other exercise into my day too, as gained so much weight with my lack of core stability the last few years. I haven't done my exercises today, but I'll check in here when I have. I want to drop around 4 dress sizes by the end of the summer coming up.

RapidlyApproachingEndOfMyTether · 09/02/2024 09:17

Back a bit achy as a result of inactivity but no sciatic pain - probably a side effect of not having driven anywhere for a week!

RapidlyApproachingEndOfMyTether · 09/02/2024 09:16

Curlewwoohoo · 09/02/2024 08:51

Feeling fed up today! I've done the best I can this week, around 'life'. But really stiff today and knee pain on the school run. I had thought I would to be back running by now. Think I'll have to give a replacement cardio which probably means swimming, which is a pita. Grump...

Good to have an alternative planned, even if swimming is less convenient.
My lurgy turned out to be full blown flu, have barely left the house all week & I'm still unwell. No exercise at all in the past few days & not well enough for pilates class today.
Will do the school run walk this afternoon at least.

Original poster
Curlewwoohoo · 09/02/2024 08:51

Feeling fed up today! I've done the best I can this week, around 'life'. But really stiff today and knee pain on the school run. I had thought I would to be back running by now. Think I'll have to give a replacement cardio which probably means swimming, which is a pita. Grump...

OP posts:
greenacrylicpaint · 05/02/2024 10:22

def long game.

and even in good times (or especially in good times) we need to remember to keep up moving and staying strong.

totally guilty

after my run yesterday my hip is especially squeaky, but weirdly only when walking... need to do more.

Original poster
Curlewwoohoo · 05/02/2024 09:54

I haven't done back bends all weekend, did my first set at 8am and yes really can tell, stiff and sore. That's just from 2 'days off'. Back on hourly bends today.

OP posts:
RapidlyApproachingEndOfMyTether · 05/02/2024 09:04

Curlewwoohoo · 04/02/2024 22:10

Oh dear, well in my opinion (for what it's worth) this is about building a long term habit. So that means accepting sometimes it won't go according to plan. Imo don't beat yourself up, accept it, then get up again. So if you're ill @RapidlyApproachingEndOfMyTether then rest up, get better, do what you've got to do today, then pick things up again when you're able. Don't make yourself feel bad and don't set yourself an unachievable standard. Similar for you @Seasaltsquall , see what you can do tomorrow. It's a new day.

Thanks, good advice. Definitely in it for the long game here.
Actually in a way it's a helpful experience as I've done very little the past few days and now my back is suffering - not a good thing in itself but just goes to show exercise is definitely protective!
Plan to walk round the block later when my temperature has come down after some paracetamol.

Squirrelsonthescaffolding · 05/02/2024 06:44

I’ve managed to do a few minutes most days. Just recovering from injury so have to be careful not to overdo it, a fine line it seems. Hope everyone who’s ill is better soon!

Original poster
Curlewwoohoo · 04/02/2024 22:10

Oh dear, well in my opinion (for what it's worth) this is about building a long term habit. So that means accepting sometimes it won't go according to plan. Imo don't beat yourself up, accept it, then get up again. So if you're ill @RapidlyApproachingEndOfMyTether then rest up, get better, do what you've got to do today, then pick things up again when you're able. Don't make yourself feel bad and don't set yourself an unachievable standard. Similar for you @Seasaltsquall , see what you can do tomorrow. It's a new day.

OP posts:
Seasaltsquall · 04/02/2024 18:23

One hour dog walk but 'walk' really consisted of half an hour chatting, half an hour dog playing with new friend 🤔 20 min afternoon walk. Did a few squats yesterday. That's it. I am beyond exhausted at 4pm at the moment-no idea why.

RapidlyApproachingEndOfMyTether · 04/02/2024 17:45

Things are going from bad to worse - preschooler still feverish and unwell but I woke up with the same lurgy today. Not left the house today! Not helping on the exercise front but I have just done my physio routine at least.

Original poster
Curlewwoohoo · 04/02/2024 08:32

Similar situation here @RapidlyApproachingEndOfMyTether i think my 9yos virus has progressed into an ear infection. We're supposed to go to a garden and woodlands full of snowdrop today with cousins. She's still in bed so will see... Hope your little one feels better!

OP posts:
RapidlyApproachingEndOfMyTether · 03/02/2024 21:56

Not a great day for me either, lots of time ferrying kids around and sitting around waiting for them at activities/looking after one poorly child.

Done my evening physio routine so that's something. Not sure doing the "superman" exercise after a large glass of red was wise!

Was planning to go for a family walk tomorrow but one kid is ill with a fever so that's looking less likely. Will definitely do my walks round the block during the day at least.

Original poster
Curlewwoohoo · 03/02/2024 21:35

Using my own thread for accountability...
Not really done any back bends ❌
Did glutes ✅
Need to do better tomorrow.

OP posts:
Original poster
Curlewwoohoo · 01/02/2024 20:35

That's what we're here for @RapidlyApproachingEndOfMyTether
@Seasaltsquall he's a lurcher, greyhound x mystery! He's been ill so he's very velcro at the moment bless him.

I've done some pilates ✅ and back bends every couple of hours ✅✅✅
Second day with no knee pain! It's motivating when things begin to hurt less!!!

OP posts:
RapidlyApproachingEndOfMyTether · 01/02/2024 19:52

Bit of a lapse this week, haven't done my exercises for three days. Back to it tonight.

Seasaltsquall · 01/02/2024 07:56

Curlewwoohoo · 23/01/2024 18:22

And I kid you not this is the other side...

Those eyes! Adorable. Is he a whippet? Another yoga class attended here. The downward dog is killing my upper back, it's so weak. Must start my physio exercises from GP 🤪

greenacrylicpaint · 31/01/2024 20:44

yay to no knee pain

did a run after work today. it was ok, but squeaky hip does sqeak a bit. need to keep up my sea food crabwalks and clams...

Original poster
Curlewwoohoo · 31/01/2024 20:23

Hump day - so all downhill from here, or sliding into the weekend, depending on your perspective! How is the physio going? I did pilates Monday, the last 2 days I've kept up my back bends as best I can and I've just done my glutes in front of repair shop. Struggling with lack of sleep, thanks Dd, but feeling motivated as I did 10,000 steps today between dog walk and school runs, first time in weeks, with no knee pain.

OP posts:
Seasaltsquall · 29/01/2024 20:35

Haha - I really enjoyed it but I adore bonding with my dog, seeing her sniffing, running, happy etc... Have booked a 2nd Yoga class for Wednesday - need a class to motivate me at the moment.