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.

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

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.

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!

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.

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.

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.

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!

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.

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.

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.

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.

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!

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.

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?

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.

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

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

I thought i would find it easy to for things in this week, as off work with the kids for half term. Not the case at all!!! After 2 days 'off' (I use the term very bloody loosely) I managed to fit in 25 mins pilates this morning.

I have been doing my floor exercises and have been swimming regularly. Some improvement but I get this sudden pinched nerve occasionally and I can't put weight on my leg. Not sure if exercise is helping or causing that.

I saw physio who had no real advice on what to do if I can't exercise due to illness. Oh well.

They did suggest a steroid injection if no improvement in a couple of months

40 mins online pilates today, it was a real struggle after being floored with the flu. Back to F2F class next week.

Back/leg pain not so good today after lots of driving on Monday. Had a good brisk 25 min walk around the local streets & lanes at lunchtime, that helped (may have stopped at the shop halfway for top up of choc digestives supplies!)

Well done people!

You can laugh at this, I took an opportunity while waiting for Dd in her gymnastics class to go for a little jog! Just 1 mile to see how it felt. BUT I hadn't planned it so wearing jeans, an oversize jumper, and the thing I really hadn't considered was of course no sports bra!! I've got to say it was more uncomfortable than I would have thought! Luckily no one much about to see me!

I've NC since joining this thread. Started yoga again after 7 years, am stiff and in constant pain, but was in constant pain anyway. Did class 3 yesterday and found my pace so enjoyed it and felt mentally better which makes up for thinking I might cancel class the day before! 2 x dog walks as usual and half hour Pilates moves day before. Sleeping very badly which doesn't help motivation.

Random jog made me laugh OP 🤣 I've only done this once - about 3 years ago. Felt great afterwards and can't explain why I didn't do it again...