Physio accountability thread - anyone in?

[Curlewwoohoo]

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.

[myfavouritecolourisnotpink]

I am also supposed to do physio exercises every day.. takes about 20 mins to do all of it and I totally admit that I feel better for it... but... life... just gets in the way doesn't it..
Usually pretty good at doing it in a morning.. but should do it at least once more (twice more would be perfect)
Ugh... to have a 'normal' body that worked properly....

[QueenOfWeeds]

Ohhhh yes please. I’m working on glute strength at the moment and end up doing my bridges with 11 month DD clambering over me, which she finds hilarious but means I tend to cut my reps short. Currently on 5-10 a day, but need to build to 3 sets of 10 reps.

[RapidlyApproachingEndOfMyTether]

I'm in! Also struggling post disc prolapse a couple of years ago. Saw the physio this week & got an exercise programme. My issue is I have form for doing it religiously when I'm bad but then when I get pain free again I tail off whereas really I need to do it daily For Ever.

I've just started a pilates class too. I don't love it but I'm hoping it will really help me in the long run and I'm determined to stick at it.

You sound really motivated and like you have quite an active baseline which will surely help?

I don't do any regular exercise except my pilates class, bar walking for the school run 10 mins each way. I also have a fairly sedentary job which involves a lot of driving which I've realised is awful for me. This needs to change & I need to be more active but I'd struggle to incorporate regular sessions due to evening family commitments/small kids/husband away/no babysitter. Perhaps something I can do at home? In addition to physio exercise programme, that is. Suggestions welcome. I'm embarrassed to say I'm really unfit now, so much so the physio remarked that my leg power is reduced. Awful as I'm not even 40 yet.

[Curlewwoohoo]

@RapidlyApproachingEndOfMyTether the active baseline is mostly wishful thinking! Running is basically a social. Bike WAS once in a month maybe again with a friend. Don't be deceived!

Glad to have some company!

[kindleonthefloor]

Hmm, I would like to join but I am also already thinking that I won't keep it up. I am SO BAD for being in anyway motivated. I should be doing physio everyday to fix my diastasis recti and it is so important as having a knock on effects with my back but my god it's hard to make yourself do!

I also need to up my movement in general!

[Curlewwoohoo]

I find the best thing to do with my full physio is to do it while watching TV in the evening! Makes it less boring.

Back bends every hour is proving difficult but I'm making an effort to do that when I'm sat at the desk working. Wonder if I can set a reminder on my watch...

I had a very sore back yesterday and had to take painkillers. But that's kind of a sign of progress because at its worst last week my back couldn't bend at all so it didn't hurt, but my knees hurt a lot! So at least the right bit hurts now!

[Curlewwoohoo]

Woken up very stiff. 10 back bends done.

[RapidlyApproachingEndOfMyTether]

Full physio exercises to be done later.
Morning nerve glides done ✅
Short walk to church coming up soon

[Menora]

Can I add, when you feeling up to it and for anyone else - if your physio tells you to do Pilates - learn Pilates 😂 they aren’t lying to you about how protective it is to have a strong core

I had a really bad back injury a few years ago and I didn’t listen to them the first time I had hurt my back initially and then it got really bad - a disc ruptured and I had to have a surgery intervention. I STILL didn’t listen to them and had on/off sciatica for years. I have finally been doing Pilates now for months and I cannot believe the difference in my back. Yes there are lots of things I can’t get do, that are hard, and it’s tough but I wish I had done this years ago and avoided all that pain.

[Curlewwoohoo]

Thanks @menora I definitely agree. Pilates once a week keeps my back roughly ok. I notice the difference with missing just a week. I obviously need to do more now though and can't afford another in person class, or really fit it in, or really face it as the class I do hasn't changed at all in 5yrs even the music! I found a thread on here last night that recommended some workouts on YouTube. Might do one now actually!

[Curlewwoohoo]

30 mins pilates done! I tried Lottie Murphy on YouTube, which was recommended on here. Found it very good actually! I think although I've been doing class once a week I've lost some of my basic form and been cheating on some things 😳

Pilates ✅
Back bends ✔️✔️

[Curlewwoohoo]

Well done @RapidlyApproachingEndOfMyTether start as we mean to go on!

[myfavouritecolourisnotpink]

Done
Back stretches
Shoulder opening things
Leg stretches (different types)
Ankle balancing things
Knee straightening things
Stair raise on tip toe and back down things....

Realising I have no idea what any of my exercises are called...

[greenacrylicpaint]

I have a 'squeaky' hip and also need to do exercises almost every day.
I concentrate mainly on my core (planks, tuck planks, dead bug, superman) and stretches, foam rolling.

if I let lapse I really feel it.

[RafaistheKingofClay]

Another with a prolapsed disc joining in. I was doing quite well but I’ve dropped off over Christmas and need to get back on the wagon.

[Loopytiles]

I’m in! Frustrated desk worker and ‘snail team’ runner.

my tip is good pocasts or audiobooks, or TV, while doing the exercises.

[Rainallnight]

This is a GREAT idea. I’m so bad at doing my physio that I can’t even remember what all the exercises are. But I’ll dig them out and join this thread

[myfavouritecolourisnotpink]

@Curlewwoohoo

I find the best thing to do with my full physio is to do it while watching TV in the evening! Makes it less boring.

Back bends every hour is proving difficult but I'm making an effort to do that when I'm sat at the desk working. Wonder if I can set a reminder on my watch...

I had a very sore back yesterday and had to take painkillers. But that's kind of a sign of progress because at its worst last week my back couldn't bend at all so it didn't hurt, but my knees hurt a lot! So at least the right bit hurts now!

Love the idea of doing it whist watching tv...

My apple watch does reminders to move each hour (and my fitbit did) maybe a smart watch for reminders to back stretch ?

[Emma543]

As a physio what a lovely thread to see 👏sometimes it can be a hard job when nobody follows through on exercises but keeps coming back to say it’s not improving.

we all appreciate life gets in the way and you drop off but picking it back up when you can is great!!

[Jewel1968]

I have multiple joint and disc problems. Slipped discs years ago can still cause problems. Now have been diagnosed with hip impingement, it band syndrome and knee and finger arthritis. Oh and shoulder arthritis.

Hip and knee currently causing biggest problem. Was first misdiagnosed by private physio and problem got worse. Then NHS diagnosis and exercise regime prescribed. Problem I have with exercise regime is what happens when you get sick and can't exercise. I did the exercises, swim regularly and improved a lot and then got flu. Pain is back. Flu is over and am back exercising but it's not having any impact yet. Have physio appointment on couple of weeks where I have asked for advice on what to do when I can't exercise. I intend to try acupuncture again. Interesting podcast recently on Huberman lab with a pain specialist/professor.

[Jewel1968]

Not sure what you mean by 'physio accountability' though. Are you saying we need to be more accountable and do what's been prescribed (usually exercise) or do you mean something else. I do think one of the biggest problems is office work and sitting at a desk all day. Not much a physio can do about that.

[garlictwist]

@Jewel1968

I have multiple joint and disc problems. Slipped discs years ago can still cause problems. Now have been diagnosed with hip impingement, it band syndrome and knee and finger arthritis. Oh and shoulder arthritis.

Hip and knee currently causing biggest problem. Was first misdiagnosed by private physio and problem got worse. Then NHS diagnosis and exercise regime prescribed. Problem I have with exercise regime is what happens when you get sick and can't exercise. I did the exercises, swim regularly and improved a lot and then got flu. Pain is back. Flu is over and am back exercising but it's not having any impact yet. Have physio appointment on couple of weeks where I have asked for advice on what to do when I can't exercise. I intend to try acupuncture again. Interesting podcast recently on Huberman lab with a pain specialist/professor.

@Jewel1968 can I ask what exercises you've been given for the hip impingement? I have this too and just got given glute bridges which I do but not sure what it achieves. What are your symptoms?

[Curlewwoohoo]

@Jewel1968

Not sure what you mean by 'physio accountability' though. Are you saying we need to be more accountable and do what's been prescribed (usually exercise) or do you mean something else. I do think one of the biggest problems is office work and sitting at a desk all day. Not much a physio can do about that.

What I meant in my head is holding me to account to do what I've been told!

[Jewel1968]

Exercises I have been given for hip impingement:

Lie on side and raise leg up and slightly behind working the glutes.

Crab I think it's called - again lienon side with legs slightly bent and raise one knee up but keep feet together

Sitting on floor with one leg straight in front with something under your knee (rolled up towel) then lift your foot off the ground - works muscle at front of thigh

After swimming I do some kicking - stand up and end of pool and raise my leg to hip height and then bend knee and then kick forward. The water acts as resistance.

Then various stretches - piriformis stretch and quad stretching. Just lots of stretching of leg and hip. I got one of those belts that help you stretch. Physio wanted me to do squats but knee complained a lot.

Sorry if I described that clumsily

[Jewel1968]

@Curlewwoohoo understand.