Doctor says no high impact workouts

RE: UPDATE: Doctor says no high impact workouts

I wouldn't exactly call Body Max a slow workout, lol! I'm glad to hear things are going well. I'm going back to my orthopod in 2 weeks. I still have pain, mostly in the mornings and some days are worse than others, but I'm trying to gauge what workouts aggravate my back the most. So far I've had to shelve all my step tapes because although it didn't hurt at first, I'm finding that my last 2 step workouts really bothered my back. Also, yoga has been bothering me. I'm going to ask him to let me see a PT so I can ask them what exercises I should avoid for the time being. I'm having luck with Pilates/Lotte Berk, weight training, and walking so I'm going to continue with that. I'm also interested to hear about any PT exercises you may be doing at home, if and when you get them!
 
RE: UPDATE: Doctor says no high impact workouts

Hi Leslie,

What can I say. I attempted to do Body Max - I managed to get through it. By the time I finished I was sweating and felt a bit winded. I guess that 6 weeks of no cardio does make a difference. But now I feel good - actually I really need to relax and do some breating for relaxation so I can get to bed. My PT and I go through what is titled "Dynamic Lumbar Stabilization" - this includes: Abdominal bracing - to gain awareness of the contraction of the abdominal muscles while you are holding a neutral spine posture, Abdominal bracing with arms and legs - this exercise tests the strength of your abdominal muscles to hold your spine in a stable position while both arms and legs move independently from the trunk, Supine Leg Lowering - this exercise strengthens your lower abdominal muscles. It challenges your ability to hold the pelvis and lower back in neutral against the weight of your legs, Briding - to strengthen the abdominal buttucks and lower back muscles while challenging your ability to hold neutral spine position. In addition to this type of exercise my PT also puts me through pilates stretches on a pilates table together with Soft tissue mobilization, joint mobilizations, massage, myofascial releases and additional stretching. Sounds very technical, but once you go through the series they are basic exercises and they work! I've been off medication and am pain free for over a week. Other than my muscles feeling stretched and a bit achy I feel really great. Tell me, were you injured what did the doctor say pertaining to your particlar situation. I was diagnosed with degenerative disc disease and my discs are either herniated (L4-L5) and bulging (L2-L3-L4 S1) with a touch of arthritis and a bone density scan showed that my bones are 100% over the norm, which means that all the weight training I've been doing has been very good for my bones. I have another session tomorrow evening, so stay tuned - who knows what's in store for me. Will keep you posted. By the way Leslie, I have hard copies of these exercises and would be happy to send them to you, just let me know and I'll scan them and email them to you. Feel free to send me an email. Thanks again for writing. Take care,

Iris
:D
 
RE: UPDATE: Doctor says no high impact workouts

Iris, I just sent you a pm, could you please go check it.

Thank you
 
RE: UPDATE: Doctor says no high impact workouts

Hi,

I saw an email notification, but i'm unable to open it. Can you resend again?

Hi all,

Had my PT session yesterday. Dave, my PT told me I was doing great progres.. He had me do some light cardio on a bike for 10 minutes at a steady 78 RPM - not bad, I'd say. Then he did additional stretching and found that my left hamstring and quad was very tight - well suffice it to say that once he started a kneading movement with this electrical wand of sorts and continued stretching me like a pretzel the muscles finally stretched and relaxed. We proceeded on to abdominal bracing with a stability (thank you Cathe) and lunges with the stability ball against the wall, again he said my form was excellent! And last but not least, my favorite, heated massage - I actually took a nap while he was doing this. I asked Dave when could I start on weights again and he said I had to wait a little while longer until my lumbar area was really stablized and much stronger. He also said that he would go over with me the exercises I should stay away from for a while so that I don't suffer a long term injury. He also suggested that when doing cardio (step) to do it on the floor without the step for now. He says that some of the movements can in fact debilitate my lumbar region, but that as long that my core is braced and I don't over do it, I should be fine. I did Body Max the other night and my muscles are telling me that they missed it. That's all for now my dear friends. Take care and have a blessed day,

Iris

:D
 
Iris!

It's so nice to hear you are seeing some progress! It is also great that you are able to work with the stability ball to slowly work yourself back in! You can probably teach him a thing or two from Cathe! ;-) Keep us posted. Wishing you a speedy recovery!
Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: UPDATE: Doctor says no high impact workouts

Good morning all,

I had another PT session last night. All I can say is WHEW!!!. Dave, my PT placed me on some contraption - I think it's a slant board where my feet are held by bands and then he proceeded to move the table so that I am upside down - WOW! It's like all the blood rushed to my head but more importantly all the pressure was released from my lower back. I was like that for a good 10-15 minutes. We also went through a series of yoga/pilates stretches, heat massage and more work with the stability and boy oh boy do I feel this when I got up this morning. I'm actually very sore. The weather is not helping - for my fellow Catheites - when is the rain going away for a few days - boo hoo :(. Dave says I'm doing making wonderful progress. I have two more sessions left before I go back to my doctor for a followup visit. I'm so very anxious to get back to my workouts with Cathe and break in my new step and new workout gear. For those of your that asked for my PT exercises - how are they working out for you? Please let me know.

Take care all - and someone pleeeeeeeeease send us in the NE some of your sunshine.

Iris
 
RE: UPDATE: Doctor says no high impact workouts

It sounds like your PT is doing you some good. The contraption you spoke about is an inversion table. My husband has spoken off and on about getting one. Keep up the good work with your PT.
 
RE: UPDATE: Doctor says no high impact workouts

Hi Kristi,

Thank you for name of the table - I forgot what it was called. I've seen them on QVC and HSN and never thought about them until now. It feels kind of strange at first when you're on it but as the minutes go by you begin to feel a sort of relief in your body and the pressure on your back dissapates slowly, in your hip area, the neck and shoulders, etc. - it's hard to explain.

Take care,

Iris
 
RE: UPDATE: Doctor says no high impact workouts

Hi All,

I did another session of PT with Dave last night. Suffice it to say that this morning I am "sore" but it's all good. I'm sore because we actually had a session of weight training together with the stability ball. Cathe, if you get a chance to read this... THANK YOU SO MUCH!! Dave actually told me my form was perfect!! His exact words were - Iris, there is nothing I can show you - your form is right on! So you see, Cathe has been my personal trainer and has trained me perfectly. One thing though, deadlifts. Although my form is perfect, I still feel it on my lower back, so Dave has suggested that I don't do them. I will have to find something else to replace this exercise. Dave is suggesting that I continue all the stretches that I've been doing together with pilates and make sure that I get good stretch on my hamstrings. The left one is sometimes really tight and I work that one hard. Do you guys ever feel that one side is much stronger than the other?? I actually worked with 20#s for double back rows and overhead triceps - using only one, and for traditional hammer and bicep curls. For shoulders I worked with 3,5 & 8. For lateral pulls i also used 20#s. With the stability ball he had me do ab crunches on the ball, he's tough - he had me do 4 sets of 15 - my abs hurt bigtime and side to side for the obliques!! In total I worked out for about 75 minutes with 15 minutes of massage afterward - (sighing). I will be doing step on my final day of therapy which will be sometime after the 4th of July. Dave says that he will look at my form and make recommendations based on what I feel or don't feel in my lower back.

So to all of you that have supported and read my progress report on the healing of my back - a big, heartfelt thank you!!

As always, take care :D

Iris
 
RE: UPDATE: Doctor says no high impact workouts

Hello dear friends,

Well, I'm all done with my PT. I have graduated into Cathedom once again. I promise that I will be very aware of my core and form throughout my workouts. My PT Dave left the door open - just to stop by and say hello. He was so very nice and professional. Seriously, Dave told me last night that I made wonderful progress. I did a step workout for about 30 minutes with other participants. The only comment that Dave made was that I was enjoying it too much. I really did miss it ladies.. something about having my heart beat to the music, feeling energized... Dave said I did great in the class, form, placing my entire foot in the center of the step, etc. Obviously not a challenging routine like Cathe's but I'm not complaining - it has been several weeks since I actually completed an entire step video. That being said I can't wait to receive the new Body Blast series. Thank you dear friends for all of your support and advice.

Smooches to everyone.

By the way - did Debbie reach 2000 posts yet?

Take care,

Iris :D
 
RE: UPDATE: Doctor says no high impact workouts

Iris, this is great news. Continue to be careful with your core & keep up with the exercises you learned in PT & you should be fine.

Remember, when PT Dave says "feel free to stop by & say hello," he will be billing your insurance company for your visit. And if it isn't authorized, you'll end up with the bill.

I don't know if Debbie has reached 2000 yet but she is VERY close. I think she had 7 to go yesterday.
 
RE: UPDATE: Doctor says no high impact workouts

Hi sweetie,

Thank you!!! I know what you mean - I told Dave - you won't be seeing me back again! I did send a thank you card to him and his staff - they were great. It's amazing what a little bit of knowledge does to a person. I've incorporated all the different techniques and exercises I learned about into my rotations. I modify where I need to and i'm very happy with the results. I'm about to start a S & H rotation next week (I make it up as I go along)and add other workouts along the way. I sent a recent pic to my sister in San Diego - she could not believe that it was me - so I must be doing something right.

Take care sweetie.

Debbie, if you're reading this... 7, 6, 5, 4... how many?

Iris

:D
 
Hi Guys!

Thanks for thinking of me. I have been swamped with getting my fall session put together but I am almost done! I will have to see what number comes up after I post this. I think I am around 5 or 6 to go!!! Iris, I am just tickled with your results. You go girl. I know you are listening to your body and it won't be long and you will be back to full-speed. Congratulations and have FUN!
Your-Friend-In-Fitness, DebbieH http://www.handykult.de/plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: Hi Guys!

Debbie, :(

I missed your 2,000 party! I"m so bummed out! Had a bad weekend - needed to get away.

Congratulations girl!!! When I checked in this morning it said you had 2,016 - incredible!! Hope your party was a blast!!

Thank you for your support. My back is getting stronger each and every day. I went swimming this past Saturday in Jersey and I felt so strong and pain free - yipeeeee!!!

To all you reading - THANK YOU, Danka, Gracias... can't say it enough times!!

Take care - big smooches to all,

Iris
 
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