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After injury... - 1/28/2014 9:01:08 PM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		Full disclosure: this is whiny/venty-

I herniated a disc almost two years ago.
Did P/T and had the steriod shots for a year.
I had a microdiscetomy about 6 months ago.
I've been following my surgeon's orders- and I'm cleared to "return to normal life"

I am FRUSTRATED though. In general, my endurance is shot. Pretty much "anything for very long" makes me tired and sore. I do all my physical therapy stuff still- and I'm trying to get back to excercise- I'm just SO weak, feel pathetic, and fatter than I was before all this. I realize its great to not be in constant pain anymore and am so grateful that it was an aliment that was able to be repaired, but I feel like getting back to where I was before is almost an impossibility.

Just have like 75 pounds to lose now, instead of the 50 I had before this happened. I can only walk 2 miles instead of 4 or 5. I'm basically starting from scratch with yoga/pilates. And I'm terrified of riding horses and re-injuring it- something I hope to overcome though since its my favorite and my horse is enjoying her retirement a bit too early. I'm just feeling pretty discouraged, and I realize it could be so much worse, but then I feel even more pathetic for being frustrated over something stupid.

This was my first major injury, and my first ever surgery- I just didn't expect it to take so long to heal and to feel so not myself and different after. I've had depression before- but this is far and by none the longest bout of having it seriously (I am working with a therapist, no worries).

Any words of advice?
Tips or tricks that got/get you through things like this?
I really just want to feel like I'm in control of my own body again.
I know, I know, buck up and wait and go slow, its just so hard to see the light at the end of the tunnel sometimes.
Profile   Post #: 1
RE: After injury... - 1/28/2014 11:34:48 PM   
MistressDarkArt


Posts: 5178
Status: offline 		Shiftyw, I feel your pain. I mean, I literally feel your pain. After a variety of debilitating health events, surgeries, and agonzing recovery periods I empathize with your experience. 7 years ago I literally went from a hard-charging life-long athlete to a bed-ridden chronic pain invalid in a few short weeks. It made me so depressed I had suicidal ideation for the first (and hopefully only) time in my life. I didn't really want to die; I just wanted my old life back SO BADLY.

Yet today, I am happy, relatively healthy and have returned to many activities at about 60% level. I accomplished this through just one great counseling session where it was hammered home that when everything in life gets thrown up in the air to this extent, it is guaranteed to not come down in the same place, so get used to the idea of reinvention.

Here's how I reinvented:

Learned and practiced restorative yoga daily, sometimes several times a day. Some days this was more mental than asanas (poses). Eventually I became comfortable that this less-active form of exercise was still exercise and just as beneficial. Yoga taught me how to work with my 'new' body', use my breath, ease my physical and emotional pain, and spilled over into every aspect of my life for the better.

Established a healthy relationship between pain meds/activities. At first I was stoic about not using meds. Once I realized that occasional usage got me back into activities I loved and considered essential for my good health, I titrated dosage so that I used as little as possible to still enjoy the activity without feeling too invincible, thus reinjuring myself. I prioritized the med use: contra dance: always OK. Gigs and once a week band practice: always OK. Socializing/dining out: maybe OK. Routine hiking, swimming, walking, bicycle riding: not ok. Lying around watching movies in comfortable positions with heat and ice to take up the slack: never OK. Insomnia due to pain: different meds for sleep, no pain meds (pain meds make me want to be active; I know, weird.) Btw, I never developed an addiction to pain meds. When I felt better, I tapered in 10 days on my own, surprising my doctor who was ready to write a refill. It took about 6 weeks to get my energy back once discontinued, and though I'm still in varying levels of chronic pain I control it, not the other way around. I do still use 1/2 doses every once in a while for special events.

Accept help, and ask for it if needed. F*ck, this was the absolute hardest for me. So humiliating. I didn't want to be a burden on anyone. What changed my mind was observing how I felt when helping others in need. I like it and it makes me feel good. So, with no possible use being had in none of us feeling good, I changed my tune.

Heating pads. OMG, I have 6 of them. They make driving and sitting for long periods bearable (use a 12v inverter in the car). Take them to bed with you. For that matter, take them everywhere with you. I learned not to give two figs what it might look like if I went out to an event and brought my yoga blankets and heating pad. Hell, I'd go to a lecture, find a spot near an electrical outlet, put my blankets down, lie on the floor with my feet elevated on the chair (only comfortable position I could find) and the heating pad under my back and neck. People were surprisingly indulgent about this. They were probably envious too, as they fidgeted in their uncomfortable chairs, crossing and recrossing their numb legs! I routinely used them in yoga class, too.

If ice is your friend, take it with you wherever you go. Hell, take ice AND heat! And cotton or wool blankets to support your body and make the floor or your chairs comfortable.

Frequent applications of Sombra Warm Therapy. http://www.amazon.com/Sombra-Therapy-Natural-Relieving-8-Ounce/dp/B000WZOJCI Put a cold pack on top of that; it's heavenly and very bright-feeling.

Mobility 2 (chinese herb combo), recommended by my acupuncturist. Good stuff (lost 10 lbs on it too, without even trying). http://www.amazon.com/Health-Concerns-Mobility-270-tab/dp/B000S92N9O

Acupuncture and massage. I found a miraculous woman who will do a 50/50 hour for a very reasonable $65.

Most important: embrace the philosophy that pain is inevitable, but suffering is optional.

Feel free to pm me on the other side if you'd like to know more about any of these modalities. I wish you good health and wisdom gained. Best of luck returning to a happy life (notice I did not say 'life as you knew it').





(in reply to shiftyw)
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RE: After injury... - 1/29/2014 7:01:14 AM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		Thank you for all your knowledge!

I think I really should accept that I might still need at least the high dose of ibuprofen (I very easily become addicted to anything stronger and my pain management Dr. Was pretty accommodating)).

I'm definitely going to grab some of that mobility, I'm working with a naturalist chiropractor and he has me on a few homeopathic and herbal supplements and I wouldn't mind adding to the repitore.

Thanks again for sharing your story. My surgeon kept emphasizing that I would NEVER be the same, but I will get close, and to keep in mind I need to take my time.

(in reply to MistressDarkArt)
Profile   Post #: 3
RE: After injury... - 1/29/2014 7:32:07 AM   
kalikshama


Posts: 14805
Joined: 8/8/2010
Status: offline
quote:

Established a healthy relationship between pain meds/activities. At first I was stoic about not using meds. Once I realized that occasional usage got me back into activities I loved and considered essential for my good health, I titrated dosage so that I used as little as possible to still enjoy the activity without feeling too invincible, thus reinjuring myself. I prioritized the med use: contra dance: always OK. Gigs and once a week band practice: always OK. Socializing/dining out: maybe OK. Routine hiking, swimming, walking, bicycle riding: not ok. Lying around watching movies in comfortable positions with heat and ice to take up the slack: never OK. Insomnia due to pain: different meds for sleep, no pain meds (pain meds make me want to be active; I know, weird.) Btw, I never developed an addiction to pain meds. When I felt better, I tapered in 10 days on my own, surprising my doctor who was ready to write a refill. It took about 6 weeks to get my energy back once discontinued, and though I'm still in varying levels of chronic pain I control it, not the other way around. I do still use 1/2 doses every once in a while for special events.


Really awesome post MDA. I used to live in Florida, which has a terrible problem with over-prescription of pain pills, and had friends who were addicts.

(in reply to MistressDarkArt)
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RE: After injury... - 1/29/2014 7:52:55 AM   
tj444


Posts: 7574
Joined: 3/7/2010
Status: offline 		well.. my only suggestion is to break up your physical activity and exercise up into shorter segments but do them twice or more times per day.. I was having a problem being on a treadmill for as long as I wanted (I would get blisters on my feet) so I would walk with a 10%+ incline for 45 minutes in the morning and then again at night.. i don't jog cuz i don't want to hurt my back with the jarring, but walking with an incline burns a good amount of calories.. the steeper the incline the more you burn.. that's why Nordic track has a treadmill that goes up to a 40% incline.. you don't need to jog to get results.. just walk starting with a comfortable incline for a comfortable time.. i don't think i ever went over 15% incline myself..
Also, if you do a lot of sitting, or a desk job then take 5 minutes every hour or even half hour where you get up and walk around, stretch, etc..

http://www.nordictrack.com/fitness/en/NordicTrack/Treadmills/nordictrack-x9i-incline-trainer

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RE: After injury... - 1/29/2014 8:35:09 AM   
eulero83


Posts: 1470
Joined: 11/4/2005
Status: offline 		That sucks, I wish you the best recovery. If you have 75 lbs to loose my advice is to avoid long training in activities with a violent impact with the ground, like running or walking or your knees could be the next to suffer, if they don't gives you problem with your back swimming should be the best option, second best option riding a bike or cross county skiing. To loose weight fast you have to focus on endurance and attendance, if you can measure it just keep your heart rate around 120 bpm and try having at least 3 session a week. Endurance is the easiest thing to train so you should start from that, you'll feel better soon.

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RE: After injury... - 1/29/2014 9:14:09 AM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		Thanks for all the advice- and encouragement.

I have been looking into a membership to the pool- but its been so cold here in NH- even if its indoors its been hard to convince myself to join, but I love swimming and do think it is an excellent option, so perhaps I'll join tomorrow. It has the benefit of being something new as well, which might be less frustrating since it has no comparison to "before" surgery.

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RE: After injury... - 1/29/2014 4:20:13 PM   
MistressDarkArt


Posts: 5178
Status: offline 		Shifty, I can't believe I skipped the most important life-saver of them all:

http://www.premierhealthproducts.com/php2026.html

I'm in that thing at least 45 minutes per day. It beats the hell out of me, and I love it. On some days it makes the difference between being able to walk...or not.

There are less expensive ones available, but try several out and go for the one that makes you feel best no matter what the cost. It will pay for itself in no time since you won't have to go to a massage therapist and can use it as often as you want, any time you want.

I've also had good luck with HTT brand (Human Touch Technology). I killed one with backing right up against the rollers so hard while taking all the padding out and had to replace the mechanism, but the second one is still working well after 5 years.

You are worth it. Get a massage chair.


(in reply to shiftyw)
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RE: After injury... - 1/29/2014 6:00:32 PM   
DesFIP


Posts: 25191
Joined: 11/25/2007
From: Apple County NY
Status: offline 		Since you can't get on the treadmill and run for an hour at a time, could you get on it three times a day for 20 minutes each? Or however long you can handle it, do it, then rest and a couple of hours later do it again. Doesn't matter if it's 5 minutes at a time. Instead of just doing that 5 minutes, do it three times a day and it becomes 15.

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RE: After injury... - 1/29/2014 6:30:09 PM   
MistressDarkArt


Posts: 5178
Status: offline
quote:

ORIGINAL: shiftyw

Thanks for all the advice- and encouragement.

I have been looking into a membership to the pool- but its been so cold here in NH- even if its indoors its been hard to convince myself to join, but I love swimming and do think it is an excellent option, so perhaps I'll join tomorrow. It has the benefit of being something new as well, which might be less frustrating since it has no comparison to "before" surgery.


Is there a community college or university near you? Lap swimming offered to the public at our local community college is only $3. The locker room has clothes storage and great showers with lots of hot water!

(in reply to shiftyw)
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RE: After injury... - 1/29/2014 6:42:31 PM   
littlewonder


Posts: 15659
Status: offline 		ooohhhh.....I need that chair! That would work sooo well on my swollen feet and calves and my plantar fascitis. This is going on my Christmas list!

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Nothing has changed
Everything has changed

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RE: After injury... - 1/29/2014 7:39:17 PM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		I live in a REALLY rural area- no college- but there is a hotel I could see if they allow memberships and if that is a better cost than the fitness club, but the fitness club would have more. The chair looks great too, I'll have to look into it. Since I don't own a home- furniture is usually something I find hard to purchase/commit to, but I know they sell "pads" rather than a whole chair.


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RE: After injury... - 1/29/2014 7:50:56 PM   
MistressDarkArt


Posts: 5178
Status: offline
quote:

ORIGINAL: shiftyw
I know they sell "pads" rather than a whole chair.



I'm very muscular and like brutal massage, so I found the pads wimpy and disappointing. Your best bet would be to find a Relax The Back to try full-on chairs in person, or Bed Bath Beyond for the pads. Don't forget your 20% off coupon if you buy something at BBB.

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RE: After injury... - 1/29/2014 7:55:16 PM   
MistressDarkArt


Posts: 5178
Status: offline
quote:

ORIGINAL: littlewonder

ooohhhh.....I need that chair! That would work sooo well on my swollen feet and calves and my plantar fascitis. This is going on my Christmas list!


lw, if all you need is your feet done, try this for just $200. http://www.humantouch.com/ht-1355.html

I have it, and it really gets in there and digs. I'm size 8; I think it was designed for folks with larger feet but I adjusted it by wearing a couple pairs of socks and it's quite nice.

(in reply to littlewonder)
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RE: After injury... - 1/29/2014 8:15:00 PM   
MistressDarkArt


Posts: 5178
Status: offline
quote:

ORIGINAL: kalikshama

I used to live in Florida, which has a terrible problem with over-prescription of pain pills, and had friends who were addicts.


I just lucked out that I don't have an addictive personality. I admit it was no picnic discontinuing, but it was not much of a struggle.

Which brings me to another med discussion that might help our OP and others: ask your doc about very small (such as 1/2) doses of antidepressants. Chronic pain depletes your adrenals, and wears out your ability to cope with it. Antidepressants are often SOP when treating pain patients, yet many doctors would rather give massive doses of NSAIDs/opiates before trying them for long-term pain management.

Shiftyw, please please please, carefully monitor your NSAID use. I nearly bled myself to death from years of diclofenac (Voltaren) and had to discontinue it and ALL nsaids. If you are going to take them regularly (which is how they work best) ask your doc to periodically order blood work to make sure you're not becoming anemic.

I don't know how you feel about medical cannabis, but there are high-CBD/low THC strains that relieve pain and inflammation without getting you stoned at all. They can be put into pill or tincture form, used in a vaporizer, or added to food/drinks so you don't need to smoke it. If you like that idea, you can grow your own medicine. Nice side benefit: high CBD cannabis is being used to fight cancer, epilepsy, and a host of other ailments that respond to nothing else.

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RE: After injury... - 1/29/2014 9:24:47 PM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		Re: Nsaids- yes. Being that I have a thyroid issue, my blood work is done every six months. Interesting about the anti depressants...I've been through some shit before and been through therapy for a while before this happened- and I have to say- dealing with the pain for nearly two years definitely has been the hardest thing. I've always been anti meds in general but over the last couple years I've really started to consider it because I just couldn't fuction. I've never laid in bed for days like I did before surgery.

RE: Cannabis
I am pretty FOR cannabis...in general.
but SHHHH its still super illegal here, and they are ironing out the kinks with the medical still/you have to be terminal.


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RE: After injury... - 1/29/2014 9:42:39 PM   
littlewonder


Posts: 15659
Status: offline
quote:

ORIGINAL: MistressDarkArt


quote:

ORIGINAL: littlewonder

ooohhhh.....I need that chair! That would work sooo well on my swollen feet and calves and my plantar fascitis. This is going on my Christmas list!


lw, if all you need is your feet done, try this for just $200. http://www.humantouch.com/ht-1355.html

I have it, and it really gets in there and digs. I'm size 8; I think it was designed for folks with larger feet but I adjusted it by wearing a couple pairs of socks and it's quite nice.


Like you, I like brutal massages (Master and I go to a Korean massage place that makes you feel like they are torturing you ) so I need something that will really do a good job. I wonder if I can find one to try out somewhere.

I also have a size 6 1/2 to 7 foot. I wonder if they can come in a smaller size. hhhmmm

Thanks for the link though!


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Everything has changed

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RE: After injury... - 1/30/2014 12:56:04 PM   
windchymes


Posts: 9410
Joined: 4/18/2005
Status: offline 		Speaking from experience, that being major back surgery 8 years ago for severely degenerated discs which progressed to spondylolithsesis....it takes AT LEAST a full year to be back to some semblance of "normal life". You're still going to have pain, but hopefully never as bad as you had before surgery. You'll get stiff, and you might even feel the effects of weather changes. I get a weird twingey feeling when storm fronts are coming, and then when they're going.

What you need to do is lower your expectations for yourself :) Look at how far you've come, not how far you have to go. And don't try to push yourself to be "normal" again. Don't try to lose 80 pounds. Just get "yourself" back. So what if you can't walk 4 or 5 miles. If you can walk 2 miles, walk 2 miles, there's nothing wrong with that and it's still very beneficial. Or go back to one mile at a time. Build to 2-1/2 then 3 miles. Build up your stamina slowly. Don't give up because you "can't" do what you used to as well as you used to, if you keep going it will eventually come back. Just keep doing something. Maybe overall general conditioning with small weights, and work yourself up to larger weights over time. And swimming is a great idea. And also a good overall stretching program, maybe even yoga. Don't try to be at top form right at the start, start slowly and gently. I promise it will come back, and weight will start dropping off, but it's damn hard to get there :) I just passed my 8 year anniversary, and I dance, twist, turn and bend, carry my grandkids around, crawl around the floor with them, and have even ridden horseback since then. And I'm now 55 years old.

Your body had to work really hard to heal itself after that surgery, so be patient with it.



< Message edited by windchymes -- 1/30/2014 12:57:12 PM >

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RE: After injury... - 1/31/2014 3:23:40 PM   
mummyman321


Posts: 2102
Joined: 10/31/2005
From: Dusseldorf
Status: offline 		First off Shiftyw you have my sympathy. I know what you are going through. I have had multiple back surgeries. Unfortunately there is no easy answer for the back. And everyone is a little different. One person has no problems after a back surgery, the next has a lot of pain and fatigue afterwards.

Some things to keep in mind:

Exercise:
You need to exercise both your abdominal muscles and your back muscles. Toned abdominal muscles reduce the strain on the back muscles. Toned back muscles support the spine better and reduce the strain on the discs and aggravation of the nerve. If you have had back surgery it will take time to heal. Talk with your PT on which muscle groups to concentrate on. They can give you exercises to do at home. This is the single most important thing you can do to help yourself out. Time frame for exercise really getting you back in the game can vary from a few weeks to over a year. Do not stop the exercises even after you start feeling better. Continue them, it will only help you. I would recommend keeping the exercises going for at lease 3 months past the point of feeling close to 100% if not for life.

Inflammation:
Learn to recognize inflammation in your back. Pain in your back or down your leg is a result of inflammation in your back/disc area and pressure on the spinal cord nerve or sciatic nerve (assuming its a low back injury). Use ice packs to reduce inflammation from pain. If your muscles are just tired a heating pad can help but if you have back pain I would stay away from heat and use ice or a gel pack. Heat will only aggravate inflammation related pain. I also recommend taking an anti-inflammatory medication. Ibuprofen (advil) is one widely used, naproxen sodium is another. Talk to your doctor to which is the right one and the dosage needed to control inflammation. Please also note that drugs like Ibuprofen do not reach maximum effect for inflammation until you have taken multiple doses. This can range from a day or two up to 2 weeks for maximum potency. So skipping a dose or only taking it when you feel pain will not help you much.

Diet:
Due to your back injury you will naturally be less active. If you do not change your diet you will gain weight. Increased weight will only increase your back problems. It is easy to talk about but not so easy to do. If at all possible change your eating habits to stay at lease weight neutral. Any weight you can loose will help. If you cannot exercise to loose the weight your only other option is diet.

Pain Control:
Not sure if you are having pain still or not. Many doctors hand our narcotics easily for back pain especially if you have had surgery. If that helps great. It can be good for temporary pain relief. For me pain killers have little effect. If you suffer from Chronic back pain even after surgery there is an alternative to drugs. There are pain clinics that teach relaxation techniques. This is often a 4 to 6 week program. Must insurance companies will pay for it if you still have chronic pain after surgery. Relaxation techniques teach one to release the body's own pain killers (endorphins and enkephalins). Remarkably endorphins and enkephalins have a similar opioid make up. The classes basically teach you how to release your on endorphins and enkephalins. I would probably still be stuck in a wheelchair without learning this technique and mastering it. Just an FYI if you have chronic back pain and drugs and surgery cannot help.

I hope you feel well soon. Just do not give up.


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Profile   Post #: 19
RE: After injury... - 2/11/2014 4:19:57 PM   
shiftyw


Posts: 2837
Joined: 6/6/2013
From: The Shire
Status: offline 		Just wanted to let you all know that I joined the pool. Never felt better, so great to have a new goal and something to work on. Thank you all for your advice <3

(in reply to mummyman321)
Profile   Post #: 20
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