February 2019?

Hi, all.

It has been too long without an update on the good old blog.  If you follow me on Facebook or Instagram, you know what’s been happening.  If you don’t, here’s a quick rundown.

I have Posterior Tibial Tendonitis in my left leg.  The tendon is responsible for some of my knee and ankle pain according to the Physical therapist and the doc told me recovery would be long.   Recovery and PT have been decidedly unpleasant but PT is working.  Slowly.supports

Due to the injury, my fitness game is limited.  I am not allowed to lift heavy or spend too much time on my feet.  Yoga, Pilates, and some walking in 30-minute increments make up the majority of my training schedule.  Yay.  The pain increases the fatigue, but it’s not anything new.  Fibro/CFS life, right?

Of course, my weight is having a negative effect on recovery.  Nutrition is the main focus for hitting my goals.  I’m currently following 2B Mindset and figuring out how to customize my plan.  2BThe program is helping me change my relationship with food and to get in more water and veggies daily.  It’s also helping me pinpoint exactly how much corn I can have before I have a reaction.  I’m not allergic, but am sensitive to it.  I’m losing inches and have fewer digestive issues all around.

I’m counting down to the big 5-0 and kicked off 2019 with the Shrimp & Grits 5K (one of 5k 2019the Charleston Marathon events).  There was a new course (all flat, baby), a new location for the finish and after party, and were veggie grits available.  There was also coffee which was awesome because it was COLD!

Meal prep is not just a one-day marathon anymore.  I break it into a two-day thing and find it a better fit overall.  As always, there are batches of greens and beans every week.

culi fried rice

Batch cooking this way makes it easy to throw together meals on the fly that I did not necessarily plan for.  I felt like Asian food one night, so I made Edamame Cauliflower Fried Rice with the baked tofu I batch cooked, a cup each of frozen edamame and mixed veggies, and two cups of cauliflower rice.

And now you’re up to date.  If you have any questions for me about my nutrition, PT, food prep game, or anything, feel free to ask.

Review: Low Back Pain Program

I received a copy of Low Back Pain Program at no cost from Tomoson.com. My views are my own and I would not recommend anything I did not feel good about.  

low back pain trainig program

Please remember that I am not a health care practitioner.  I am just another patient willing to experiment with a variety of therapies and sharing about my experiences.

If you suffer with low back pain, you are far from alone.  Estimates show that approximately 60-80% of adults experience at least mild back pain at some point. Frightening, isn’t it?  Statistics on treatment costs, productivity loss, and treatment types are also sobering.  It’s enough to make someone want to hide in a blanket fort.

While pain like mine has both chemical and mechanical causes, physical therapy has proven to ease some of the pain and increase my mobility. It’s been an issue for me since 2003 and there seems to be no end in sight.  As I grow older and somewhat stiffer, I look for additional therapies that may help me stay on the flexible side.  I have my favorites, but it never hurts to expand the regimen.  Well, it usually doesn’t.

There are many books and videos on the subject, and Ontario-based Sherwin Nicholson wrote a good one.  Low Back Pain Program is an illustrated training manual designed for those who want to self-treat their chronic pain.  It is progressive and starts with exercises to help increase mobility before moving on to a set that strengthen the muscles and joints.

If you are currently under a doctor’s or therapist’s care, do not try any of these exercises before discussing them with your healthcare practitioner.  Why?  Because you want to make sure you don’t do anything that might hurt you.  I am forbidden to perform certain movements because they will aggravate my spine.

I read through the Limited Mobility Exercises section before deciding to go all in.  I figured it couldn’t hurt more than usual. Hoped it wouldn’t, anyway.  I’m only 20 days into the program (I’m sticking with the Limited Mobility Exercises a little longer thanks to a pain flare), but I do feel somewhat better.  The program is improving with my flexibility and mobility so far, two of my more common back complaints.  I’m stretching and strengthening my muscles without spending hours on the floor or on ice afterward.  I will continue the program to completion to see if it should stay in my personal therapy mix or not. So far, it looks like a keeper.

Low Back Pain Program is available as an e-book and paperback and can be found on Amazon.com, iBooks, Smashwords, Createspace and Nicholson’s website, LowBackPainProgram.com.  If you give it a try, please let me know what you think.