Recovering from back surgery is a journey filled with challenges and growth. As a health and nutrition coach, researcher, and active mom, I’ve learned valuable lessons during this period of healing.
The Ups and Downs of Recovery
Reherniation and a Fracture: Eight days post-surgery, I experienced a setback. I felt a shock in my leg while sitting, followed by nerve pain. Initially, I was told this was normal, but three weeks post-surgery, I woke up in severe pain. A scan revealed a reherniation and a fracture. While these findings delayed my recovery, I’m grateful the nerve pain has subsided, and I’m still able to walk and do physio. However, the fracture might impact the timeline of my rehabilitation. I may also need another surgery (or several). Time will tell.
Ready for More Cardio: Walking has been my primary form of exercise, but I’m eager to get back on my recumabant bike. The idea of starting a structured program excites me, as repetitive physio moves can become monotonous after weeks of practice.
Mental Resilience: The reherniation brought a wave of hopelessness. The mental health resilience needed to go from being an active, healthy individual to feeling disabled is immense. It’s a daily challenge to stay positive, but I’m slowly reframing this experience as an opportunity for growth. I’m determined to return to my ringette team next year, even though fear of setbacks lingers.
Things That Are Helping:
Practical Tools: Wipes for cleaning my face and a shoehorn for convenience.
Beginner Core Workouts: Exercises that seemed simple before now challenge me and build my strength.
Perspective Shift: Viewing this experience as a challenge rather than a limitation.
Supportive Gear: New walking shoes that provide comfort and stability.
An Amazing Physiotherapist: Having a knowledgeable and empathetic physio has been transformative, especially after encountering previous incompetencies in healthcare.
Accessible Workouts: Chair yoga through the Down Dog app and modified walking workouts.
Podcasts and Resources: Bed, Back, and Beyond walking workouts have been a game-changer.
Supplements and Nutrition: Restarting creatine, taking collagen, and sticking to an anti-inflammatory diet.
Improved Sleep: A new sleep supplement has helped me transition off medications. I’m now sleeping 7.5 hours with almost 2 hours of deep sleep, which is a significant improvement.
More if you have time to read:
1. Embracing Rest as a Necessity, Not a Luxury Resting was initially difficult for someone as active as I am. However, I’ve come to realize that rest is a vital part of healing. Instead of seeing downtime as a setback, I reframed it as an opportunity to rebuild my strength intentionally.
2. Reevaluating Fitness Goals Physical activity has always been integral to my routine. Post-surgery, my fitness goals shifted from high-intensity training to gentle movements that promote mobility and prevent stiffness. Pilates and targeted rehab exercises have become my go-to workouts, allowing me to stay active without compromising my recovery.
3. Nutrition as a Healing Tool Nutrition plays a critical role in recovery. I’ve prioritized anti-inflammatory foods, balanced macronutrients, and sufficient protein to support tissue repair. As someone who values evidence-based strategies, I’ve leaned on my expertise to design meals that fuel healing while being easy to prepare.
4. The Power of a Support Network Recovery is not a solo journey. My family, friends, and colleagues have been invaluable. Whether it’s helping with daily tasks or offering emotional support, I’ve learned to lean on others and ask for help when needed.
5. Mental Health Matters Physical healing is closely tied to mental well-being. Meditation, journaling, and focusing on small wins have helped me maintain a positive outlook. Staying connected to my work, albeit in a reduced capacity, has also provided a sense of purpose and continuity.
6. Finding Joy in Adaptation Adapting to new limitations can be frustrating, but it’s also an opportunity for growth. I’ve discovered joy in new hobbies, like reading and writing, which keep me mentally stimulated without straining my body.
Recovery from back surgery is a journey that demands patience, self-compassion, and resilience. By focusing on rest, nutrition, adapted fitness, and mental health, I’m learning to navigate this chapter with gratitude and determination. Whether you’re on a similar journey or supporting someone through theirs, remember that healing is not linear, but every step forward is progress.
What strategies have you found helpful in navigating recovery or supporting loved ones through it? Share your thoughts in the comments below — I’d love to hear from you!
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