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Tag: rehabilitation

Published on Leave a comment on 10 Months Update: Stepping Up my Game in 2019!

In this Update:

  • Adding Structured Training - For Real!
  • First Mountain Bike Outing in a While!

Adding Structured Training
After spending a wonderful time with my family over Christmas and New Year’s, I was hitting the ground running, starting the first week of January. One big benefit of writing this blog is that it makes me reflect on my progress (or lack thereof). I have to say that I haven’t felt all that great: I have been really sore between my shoulder blades and upper back (you could single out individual knots), my lower back has been fine but also tight, and my endurance level is pitiful. I do treasure the absence of the crippling pain every day though!!!

Here is a significant pattern that I am very much aware of: between my stressful job (and long hours), the demands of graduate school, and day-to-day errands, I just don’t find the time to do true workouts! Last summer, I was trying to commit to a structured workout routine every week, no matter what. I have to admit that this didn’t work out at all – I failed miserably! I realized that without guidance and structure, I won’t be able to do what I need to do in terms of exercise. So, I adjusted my strategy: my dear friend Angela Clough is the owner of the Crossfit Lake Nona gym, and she agreed to help me achieve my workout goals in a safe and effective way. Angela has recovered from a serious back injury herself, so she knows my fears (especially of lifting weights) and where I am coming from. She is creating tailored workouts for me, so that I can get strong and fit again without jeopardizing my new back.

Meet Angela, my photo-bombing trainer:

Over the last couple weeks, Angela assessed my abilities, strengths, and weaknesses in order to come up with a progressive workout plan. There were four “assessment days” during which my posterior chain, hamstrings, glutes, shoulders, and core were put to the test… But don’t let the word “assessment” fool you, I was soooore (in a good way, if you know what I mean) like I haven’t been in a long time!

First of all, I want to thank my physical therapist and trainer Bill for doing a fantastic job rehabbing me after surgery. Apparently, my back muscles are a lot stronger than expected, which was evident during the Sorenson test (see picture). I was able to hold the required position for 3 minutes and 10 seconds, which I was told was an excellent result! But now, I am ready to enter the next phase of fitness and wellness.

DAY 1
Starting out with some very basic movements and exercises to gauge my overall strengths and symmetry .

DAY 2

DAY 2
After Day 1, I couldn’t lift my arms over my head for a couple of days, even if my life depended on it during a bank robbery. I haven’t done pull-ups and push-ups like that in ages, and even though the pull-ups were banded, they kicked my butt, lol!

DAY 3
Day 3 was scary and exciting all at once. I know I need to re-introduce weight training into my routine to keep my bones and muscles strong. But I am not going to lie: I have been a tad leery about lifting weights but having such a competent coach has helped me gain the confidence I needed. To be perfectly clear, though, I have absolutely not ambition to become an Olympic Weightlifter or Powerlifter. But I need to be able to train with weights to protect my back and bones!

Here is the answer to the question that most likely crossed your mind at this point: how did/do I feel? AMAZING! Doing a deadlift correctly will tax your hamstrings and glutes but should never strain your back. At no time did I feel any pain or undesired discomfort during or after the move! After all: that’s why I chose the LP-ESP and its buffering properties. Before surgery, I couldn't even pick up my 13-pound senior-puppy!

P.S.: I also realized that I needed flat, non-cushioned shoes to secure a non-wobbly stance while lifting, so I got a pair of Nike Metcons (my first non-Hoka pair in a long time).

  • Before surgery, I couldn't even pick up my 13-pound senior-puppy!

DAY 4
At this point, I can already feel the effects of a structured workout program. I have more energy, my muscles between my shoulder blades and lower back are significantly less tight, and I feel overall a greater sense of wellness, if that makes any sense. However, Day 4 had a heavy focus on the hamstrings and glutes, so for the next couple days, I dreaded stairs and walked like a duck! But I am all recovered now and ready to begin my actual workouts this week!!!

Biking in Hal Scott Preserve
I haven’t had the chance to ride my new mountain bike much at all, lately. I am also still in the process of finding the right saddle for my butt, but maybe if my glutes get stronger, my tolerance will, too. So, last Saturday we went on a leisurely ride (my legs were still tired from the Day 4 workout) at Hal Scott Preserve. There is an interesting network of trails, going from grassy-overgrown, to hard-packed dirt, to large-gravel trails, to peanut butter mud holes. It was a beautiful Florida day, just before the next cold-front was rolling in. I think I should get properly fitted at JC’s bike shop to get the saddle-issue resolved. After that, I will be unstoppable!!!

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Published on 2 Comments on 5 1/2 Months Update: Follow-Up X-Rays!

In This Issue:

  • 5 1/2 Months Follow-Up and X-rays
  • Physical therapy
  • (Attempted) bike outing to Charles Bronson Wildlife Area
  • Insurance battle update

5 1/2 Months Update:

I made it! I am almost six-month post-op from my L5/S1 artificial disc replacement (LP-ESP)! I just had my x-rays taken and mailed the CD off to Dr. Desai to make sure he has them in time, but I think the images look good! In fact, the disc looks just like it did on the x-ray that I had the day after surgery. I was laughing a little when looking at the report from the radiology center because the radiologist called my ADR an “intervertebral disc spacer”. But he also noted that there is no bone loss, that I have good bone density, no erosion or hardware complications. Also, the report states “no facet osteoarthropathy”, nor did he find any other issues with my spine. I don’t know about you, but I think I have a pretty spine (including my shiny “disc spacer”, lol).

LATERAL

ANTERIOR

OBLIQUE LEFT

OBLIQUE RIGHT

Even though I have been feeling great overall, I am relieved to see/read the confirmation that everything is alright in black and white (literally). I do have minor aches and pains here and there, but I realized that this is most often the case after long periods of inactivity. I really need to keep that in mind while going through graduate school because I have the tendency to work on assignments for hours on end without realizing it.

At this point in my recovery, I am thrilled to wake up in the morning without that pain. I still remember the pain pretty well… Sometimes, I think about a movement that would have hurt me tremendously prior to surgery, and then I just do it (like bending) pain free – leaving me in awe every time!

Physical Therapy:

With that being said, I finally made it to PT with Bill, and I was SORE the day after! Not in my back but my abs and thighs! He had me do side-planks, monster-walks with squats, weighted lunges, and crunches over a medicine ball. That’s what I get for not working out in the gym enough, but I was asking Bill to put together a workout routine that I can do on my own and hopefully stick to it.

(Attempted) Mountain Bike Outing to Charles Bronson Wildlife Management Area:

This was, hands down, the hardest and shortest mountain bike outing I have been on to date. We picked this wildlife preserve, which neither one of us has ever been to before. It started out very innocently, with old roadways that were overgrown but ridable. Then the trails got somewhat muddy, which makes it harder to pedal because the tires are more “glued” to the ground. It’s a little like riding on chewing gum, actually. Then there came the first puddles, and then they turned into longer stretches of flooded, overgrown, messy trails that took everything out of me.

It felt like forever when I finally waived the white flag and surrendered! I made it an unbelievable distance of 1.6 miles before I had to admit that I won’t be able to complete this loop of 20 miles like this… Ralf captured my confession on his GoPro camera….

Of course, I now had to back-track those agonizing 1.6 miles back to the parking lot! There were actually vultures circling above, just waiting for me to collapse and become dinner. Ha, eat my titanium spine, suckers!

Once back in the parking lot, I recovered enough to go with Plan B: a hike down the Florida trail. Meh, that was not the same, but I did get to spend some more time in nature. Speaking of which, I almost walked right into a spider web with a giant (to me anyways) spider just waving at me! In case you didn’t know, I don’t do spiders! That’s when you let your 6 foot better-half walk in front of you, hehehe…

Insurance-Battle Update:

There is also news regarding my battle with BCBS: so, after my claim for reimbursement got denied (on grounds of not being ‘medically necessary’), I put together an appeals package that included a letter of medical necessity from Dr. Desai, a personal statement, and several research articles. I also pointed out that BCBS reimbursed other patients in the past (including one from Florida) who had the same surgery overseas.

A few days ago, I got a written reply from BCBS in the mail: they need more information???!!!??? They actually want my medical records from my pain specialist (Dr. Gayles), my current Primary Care Physician, and my Physical Therapist (Bill). Ok, no problem. BUT: BCBS also want my medical record from DR GARCIA, the very first surgeon I ever consulted with regarding ADR surgery. Yes, that is the same surgeon, who ruled me a perfect candidate for ADR but dropped me like a hot potato after BCBS DENIED my surgery with him. Hmmm, I really don’t see the point here, especially since he never even provided actual care to me. The other medical record BCBS wants to get is from a spinal fusion surgeon I consulted for about 5 minutes and who didn’t really answer any of my questions. Oh, well, I did send back yet another letter stating the same, so the ball is back in their court. To be continued…

Published on Leave a comment on Week 14 Update – Finding a Routine

I thought I share how my efforts of finding a routine have turned out this week: after that first intense week back to work, I finally was off for three days (Friday through Sunday). I already had a PT appointment scheduled with Bill for Friday afternoon and decided to commit to at least one PT session per week. I am already scheduled out for the next three weeks, so that way, I will go for sure. I also want to do at least one fun outdoor activity per week or at least every two weeks (as my schedule permits).

Bill worked on my sore spot over the bony prominence of L3. He thinks that either the ligament is still giving me grief or that I have a slight misalignment that is still present (he carefully mobilized that spot manually; I think it’s already making a difference, but time will tell). It really doesn’t bother me unless you press on the spot directly, so I don’t really notice it much anymore. It doesn’t give me any pain while I bike, jog, or work out, so that is good. Bill truly believes that this will resolve and will continue to work on this issue.

Speaking of PT: I have made huge progress over the last few weeks, and I am very pleased with the outcome so far. Bill adds more or substitutes different movements to my regiment while keeping me safe, which makes me feel at ease. I now do interval sprints on the treat mill, 50 pounds cable pull exercises (shoulder/arms), lunges with weights, and squats. He already informed me that next week, he will ramp-up my abdominal workout – I told him that I expect a six pack! We’ll see, lol.

Another milestone this week was the cleaning of my home! Mopped the floors AND vacuumed the carpet, whoohoo! I know, I know, it sounds silly but before the surgery I wasn’t able to do any of this. Mopping my floors always led to a vicious flare-up of crippling and disabling pain (same for vacuuming). But no more! I am happy to report that I conquered the mop and vacuum cleaner once and for all! *Add victory dance here*

 

Now to the fun stuff: as I mentioned during last week’s post, my next goal was to take those 15 miles I bicycled on pavement and take it to the woods! Saturday was the day: I ended up biking just shy of 20 miles (!) on trails in the Bull Creek Wildlife Management Area, and despite the fact that it was over 92 F (or more like 200 F in the sun), it was amazing! It’s been a long time since I explored the outdoors like this, and I was rewarded with the sighting of deer, wild boar, and a good-sized black racer (I almost run over). One very unique thing about Bull Creek is the fact that it has an old cemetery – in the middle of nowhere right in the woods. Many graves are from the 19th century and still well cared for. Never seen anything like it!

Riding the trails was fun, and the only part of my body that got quite sore was my butt. However, the soreness wasn’t as bad as when I first started out biking years ago. Either my seat bones remember the saddle, or I got a big butt (more cushioning) from being dormant for so long… I may never know, lol!

I also crossed many bodies of waters since it has rained a LOT in Florida and some parts of the trails are flooded:

I crossed little puddles…..

… and big puddles, lol!

After this rather intense ride, my legs where heavy and I was quite tired – but no pain! I always wait and see how I feel the next day, and I am happy to report that I felt strong and refreshed. I am still amazed to no end how my condition has changed so dramatically from near-disability to doing things like this in only 14 weeks after major surgery! I am so incredibly thankful that I didn’t end up getting a fusion because I really don’t think it would have been the same outcome.

 

Published on Leave a comment on Week 6 Update

IMG_0132

Today, I am six weeks post-op, which means that I can take off my back brace! I am still a tad afraid to bend or twist but I guess that is normal. Recovery is also a mental game for sure!

I really need to start stretching though, since my hamstrings appear to be much shorter than they used to be! However, besides the lingering muscular issues I am still dealing with, there is no more crippling back pain that I used to suffer from! Now I can (carefully) take my rehab efforts to the next level.

In a couple of days I am going to see Ben to start getting regular medical massages, and I hope he can help me with the soreness. I still have that sore area in my lower-mid back that is tender to touch but I hope this is not because of the twisting-incident from last week but rather part of the recovery time.

I can now bend sideways and forward without pain (won’t do the back-bend though!), which I wasn’t able to do at all before the surgery. So, I take that as a victory and will now move forward by increasing my workouts (carefully). Maybe some light jogging (on soft ground) and definitely more stretching.

 

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