Nov. 12, 2020

TIGHTEN, LIFT, AND SMOOTH...WHILE YOU STOP THE PAIN.

 

I'm sharing my personal experience with back pain---a pain so horrible...I'll do anything to keep from having it, ever-again.  

"Once was enough for me.  I’m talking about the debilitating pain one can experience from back pain.  One morning, I turned in bed and felt my lower back lock.  Instantly, everything from my waist--down--felt crippled and useless.Frightened, I struggled to dress then drive myself to the doctor's office. Knowing I worked fulltime, my doctor insisted a shot of cortisone...injected at the base of my spine....would be an instant miracle-worker.

Three months and multiple shots later, I said “enough.” The shots had side effects which made me crazy. And--instead of leaving-- the back pain decided to play hide-and-seek with my lower back while blatantly flirting with my right hip.

I insisted the doctor end my nightmarish situation by sending me to a physical therapist and…in a  little- more-than-six weeks…my difficult story had a happy ending.

Now…without leaving my bed...I start every morning with a program of hip thrusts. When I first started, I couldn’t raise my hips off the bed at all but gradually…using lots of patience and positive thinking...I moved the hips upward a tiny bit at-a-time... starting with--a quarter, than a half, then finally a full inch. Little by Little, I was able to put more and more space between my lower back and the bed. 

It took weeks to experience real progress but finally, I gained enough body strength to build a small….then....a tall bridge with my hips. 

It may sound difficult but it’s a simple exercise. First, lie on your back in a straight line. Then slowly bend your legs with knees pointed toward the ceiling and feet flat on the bed. Ever-so-slowly, push your hips upward, separating them from the bed.  Your goal is to “build a bridge” by lifting your hips to form a right angle. With each hip thrust, you “freeze” your hips upward for a count of two…then, over time, increase your holding count to a total of five…..then ten.

I was guided by an excellent physical therapist who insisted I “keep it simple” while gaining more strength and more confidence.  She never stopped reminding me to move slowly so I wouldn’t over-stress my very fragile back muscles.

Now, I start each morning with hip thrusts. Based on the time I start, I usully hold each hip thrust for a count of ten... for a total of  30 to 40 thrusts.  It’s been six glorious years since I’ve had back or hip problems AND…I’m proud to say my butt cheeks and hips are tighter, stronger, and smoother.  Who wouldn’t like that?!?!?!"

These days…. it doesn’t take much to make me happy. So, I challenge you to start shining your Silver!  TRUST ME--- it's never too late.

Simply, Sally.