Training Log Archive: anniemac

Sitting around eating is not helping my situation...

First PT appt today. She showed me stretches I already know and do at least 1x day, but it was helpful. 2x a day I will do: knee to chest (each one separate,) knees to chest (at same time,) Pelvic Tilt (only new one I don't do) and Supine Piriformis Stretch. Also Supine Hamstring Stretch. PT will be 2x a week for 2 wks, then 1x wk for 2 wks and we will go from there.

Heat in morning, ice at night (ouch!) :)

She wants me to avoid running, and avoid hills. She did say I could walk, and when I told her about O she said I could do it but just don't run. We will see :(

Naproxen seems to be helping a little, but nausea this late morning/ mid-day was pretty intense despite having taken it with food. I also feel really tired and crabby.

should i still be nauseous from a pill i took at 8:30am?? ugh. on and off all day, more so when i eat. i hate medication!!!!

Event: Mid-Atlantic Championships
 

Vetting Yellow course at Ridley which really lifted my spirits. Nice day, nice woods, super fun to see Karl running in a trail race and be that random person cheering for him in the woods ;)

I was moving really slowly because of the sciatic pain, stopping to let runners pass, and also trying to convert a family of hikers to come orienteering on Dec. 1st. Hope they will try!!

Thanks Sswede for the chat today re Naproxen, etc. I will keep on top of it and hope that it will build up in my system and have some effect. It would have been nice for my doctor to tell me what you did :)

C • Anytime 1

had to stop a few times and stretch to get rid of pain, not entirely successful
up last night for a few hours stretching and drinking tea to get rid of pain

last day of work for a while. woo hoo?

walking in the rain...a little better today

Worst day of pain yet, had to cancel PT because too much pain. Couldn't feel my foot as I was driving. WTF??

I think walking will be the key. I already feel much better.

Ok, stopping those back stretches and just focusing on walking and doing what makes me feel good stretch-wise. STretching hamstrings feels great, downward dog, childs pose, pigeon pose, knees to chest, some mild cobra.

C • Back stretches 1

Solution: Medical Leave.

C • Sorry 4

First PT appt tomorrow; but got a book called "Treat Your Own Back" that has great reviews. The exercises are supposed to be done 6-8 times a day, spread evenly throughout the day:

1 - lying face down, with your head to one side (should be the position whenever resting) 2-3 minutes
2 - lying face down in extension - elbows under your shoulders, lean on your forearms and relax low back hips and legs. like cobra only relaxed. 2-3 minutes
3- extension in lying - lying face down, extending all the way up so that your arms are as straight as possible. make sure to let the lower back sag, for 2-3 seconds at a time. 3 is done 10 times rhythmically, trying to push farther each time.
4 - Extension in standing - is standing and bending backwards with hands on lower back and knees straight for a second or two. Repeat cycle. whenever you find yourself working in a slouched position, interrupt it regularly and do this.
5 - Flexion in lying - laying on your back and bringing your knees to your chest
6-Flexing in sitting - bending forward while sitting
7-Flexion in standing - bending forward while standing. only do this after you've done exercise 6 for at least 2 wks. Oops. Never do 7 in the first 4 hours of your day when you're more likely to have a back pain recurrence.
Follow flexion exercises with a session of 3-extension in lying, or 4, extension in standing.

The book talks about correct postures and always trying to maintain the natural curve or lordosis of the spine, to avoid rounding the spine as one does in cat/cow position - cat position of yoga. They show you how to maintain it while sitting, standing, and even sleeping. Face down is the way to go on that one. Who knew??

Hope this helps, I will bring the book to PT and see what they think.