Timeline of Recovery:
Ground Zero to Week 6
- Up until week 6 after surgery, I was on a 10 pound weight restriction and wasn't allowed to bend, twist, or hyper-extend my back. Walking has been my rehab and has felt good from day one.
- However, I also learned that it is crucial to alternate between sitting, standing/walking, and laying down. Especially longer sitting sessions should be followed by resting your back by laying down. Or if that is not possible (e.g. on a train), get up and walk around every so often.
- I also would lay on the floor (yeah, it's a bit challenging to get there and up again) to just fully stretch out. That honestly felt so good!
Week 6 to Week 12
- After week 6, the bending and twisting restrictions are lifted but I was still on the 10-pound weight restrictions and hyper-extension is still not advisable. In fact, I don't think I will bend backward anytime soon if I can avoid it.
- In addition to walking, this is the perfect time to start structured PT but as I said earlier, it's hard to find a healthcare professional with ADR experience. I started seeing Ben Keyes at the 6 week-mark and it helped me very much with the soreness.
- Between week 7 and 8, I was referred by my friend Renate to get an evaluation with Bill Biaggi for PT. So, from what I have learned, there are some very nice stretches and exercises you can start doing at week 6 to loosen up the hamstrings and fire up those atrophied little muscles https://osportsmed.medbridgego.com/access_token/NBTD3BLE. (Those exercises were provided to me after I was properly evaluated though, so please check with your provider first if you can)
- During Week 9-12, my rehab has evolved to add upper body workouts, "quarter-down" squats, step-ups (with raised leg pause), set-steps (with resistance band), and more core exercises. I still do my daily maintenance stretches and get medical massages from Ben.
Finding healthcare professionals in the United States, who are experienced and competent in treating patients, who had artificial disc replacement surgery, has proven to be a very difficult task! As I mentioned before, I was very hesitant to trust a State-side PT or other therapist with my new back but over the last couple of weeks, I was so fortunate to have found, not just one but two (!), such gems in the Orlando area!
Both have became invaluable resources in my rehabilitation efforts, so I wanted to share their information for others, who might be looking for help.
If you are in the need of physical therapy, soft tissue massages, and/or myofascial alignments after going through ADR surgery (and live in the Central Florida area), I highly recommend getting evaluated and treated by these to amazing healthcare professionals:
- Licensed Sports & Orthopedic Massage Therapist
- C.O.R.E. Myofascial Therapist
- Advanced Sports Massage Therapist
- (Along with many other specialties)
Bill Biaggi, Orlando Sports Medicine
- Physical Therapy & Rehabilitation
- Licensed Physical Therapist
- Licensed Athletic Trainer