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.

How have people got on today? (I won't ask everyday!) Bit more challenging for me today, I have been driving and in the office then did a long walk with beavers group. I've done my best to fit in back bends and have just done my glutes, went off camera and multitasked with an evening zoom meeting. Definitely needed as I think I'd be stiff as a board tomorrow otherwise! Tomorrow is even more driving and a different office. Will just have to do what I can.

Didn't have time this morning but made up for it with a post work gym sesh with physio included 😄✅✅✅

Attended a hot yoga class for first time in years last night - felt very virtuous! Aiming for one per week. Starting to stiffen across shoulders today from the planking.
Purchased new yoga mat to create home enthusiasm.
40min dog walk x 2 - usually longer but had appointments to attend. Do this religiously whatever the weather as I genuinely love it.

Physio exercises done today but not such an active day overall and I didn't squeeze in any extra sets of if exercises during my work day - which I should.
At home with kids the next few days so I can do minimal driving

Hmmm. I have got another cold. It's getting worse and this is when I really struggle. I would normally swim today and do a few exercises in the water. I feel so rubbish I haven't. Will I do my floor exercises later. Maybe but maybe not. What can I do when illness prevents me from swimming or exercise. I have physio appointment soon so will ask but I suspect there isn't much they can say. I have a tens machine with an EMS setting and wondering if that might be useful. But have never used it. Also wondering if there are any other gadgets I could try.

I was wondering about a vibration plate.
my parents got one and they actually use it despite being allergic to exercise and say that they find it helps them with general stiffness.

I tried it as well but not enough to see if it helps me. maybe ask your physio what she thinks?

@greenacrylicpaint i got one and it made me feel sick and dizzy 🥴

@greenacrylicpaint thank you. A friend of mine used to use one and swore by it. I had forgotten. I was also wondering about ultrasound gadgets.

Daily physio exercises done plus some extra stretches during the day.

Not a great day today, my preschooler was under the weather and had an epic tantrum on the school run which resulted in me having to carry him part of the way & then needed lots of cuddles on the sofa this afternoon, so that has not helped my sciatica. Pilates class tomorrow though, onwards and upwards.

My week has gone downhill too @RapidlyApproachingEndOfMyTether , my 9yo is ill so I was up with her until 3:30am, she was having these crazy dreams and really freaking out. 4hrs sleep means I've mainly eaten snacks. Posting here so I don't let myself off the hook to do at least some back bends, and glutes later in front of the telly.

In fact I've got 4 mins now to do some before I pick up 6yo from school... Go go go

2 school runs & pilates class done
No threenager tantrums today thank goodness
Healthy tea coming up too
Hope your daughter is feeling better.

Physio routine done. Was tempted not to bother after having done pilates earlier, but I have and feel better for it.

Wow, physio and pilates in one day! Great efforts, I'm sure it will pay off.

30 minutes of online pilates ✅

It was described as an 'intense session for abs, glutes and back'! It was OK actually. Quite nice to do some different pilates moves that my instructor doesn't do. Been doing the same class for 5yrs. I'm definitely seeing how I've got into a rut and I'm not actually working hard, I've just learnt how to cheat 🙈

3 mile walk
20 min pilates & stretches done

will attempt a run tomorrow after cold weather/illness break.

You know what, things are feeling a bit better already! No back pain today. Even after a bike ride with my 6yo. Some back bends, I don't pretend hourly but did the prescribed minimum of x3 ✅✅✅ 15 min of pilates as my daily glutes exercises ✅

So great to have a pain-free day.
I've done my physio routine with Father Ted in the background to keep me company. Definitely helps with motivation! Done quite a bit of walking today too, nothing massive but going here & there with smallest child on balance bike.

2 hour dog hike and absolutely nothing else.

I don't think me or the dog could do a 2hr hike at the moment! Well done.

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.

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.

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...

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 🤪

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

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!!!