New set of e-cises are causing a bit of pain again in my left hip flexor, but I have contacted Matt and I believe I know which new e-cise is causing this increase in pain! But we will workout which one it is and elimnate it for now, when this happens, all that is happening, is that the body is saying it's too soon, too much for that muscle to cope with at this moment at time, and we will put that at the back, and in time will come back to try that e-cise again, and hopefully will be able to perform that e-cise with no problems.....
When an exercise causes some pain, don't become negative, or down, or think it's not working, use that exercise as a test, a test to see where you are right now, in your road to recovery and a little bench mark, that you can come back to later, and perform it with no problems, and you will then be able to look back and see your improvement......Positivity people!!!! :)
Friday 24 October 2008
Wednesday 22 October 2008
Been a while....
I haven't posted for a while.....There is reasoning behind this and not excuses either....lol
I have recently started to read Dr.Sarno's book "Healing Back Pain" and other self-improvement books.
From all this reading I have discovered, that if you think about something too much, talk about something too much, talk about pain, talk about being out of pain, then it will always remain with you, it's constantly in your thoughts day and night, it will start to take over everything, when people ask you how you are you will say "I'm fine my backs painful, but I'm fine"....This is a terrible mindset to get into to it really is.
Also at work, people know about my back pain and they will ask me on a regular basis, how I am, and I used to say "I'm not too bad, bit painful today, backs aching" or whatever. But now I reply with "I'm great thanks, I'm getting better everyday".....I don't mention the pain or anything, I am starting to think in a positive light, and am trying not to mention my pain at all, convince myself that I am fine, not to think about my pain, do my exercises daily, but do not think about them too much, I have made it as part of my daily routine now I don't think about it as such, I just do it, Like brushing my teeth or taking a shower....
Also I'am trying to stop the negative thinking behind activities or fear of activities, like walking I used to think "I can't walk that far" and guess what?! I couldn't because I had defeated myself already before I even tried it...It's difficult to change your mindset, I won't be able to do this overnight, but each day at a time..... : )
I have recently started to read Dr.Sarno's book "Healing Back Pain" and other self-improvement books.
From all this reading I have discovered, that if you think about something too much, talk about something too much, talk about pain, talk about being out of pain, then it will always remain with you, it's constantly in your thoughts day and night, it will start to take over everything, when people ask you how you are you will say "I'm fine my backs painful, but I'm fine"....This is a terrible mindset to get into to it really is.
Also at work, people know about my back pain and they will ask me on a regular basis, how I am, and I used to say "I'm not too bad, bit painful today, backs aching" or whatever. But now I reply with "I'm great thanks, I'm getting better everyday".....I don't mention the pain or anything, I am starting to think in a positive light, and am trying not to mention my pain at all, convince myself that I am fine, not to think about my pain, do my exercises daily, but do not think about them too much, I have made it as part of my daily routine now I don't think about it as such, I just do it, Like brushing my teeth or taking a shower....
Also I'am trying to stop the negative thinking behind activities or fear of activities, like walking I used to think "I can't walk that far" and guess what?! I couldn't because I had defeated myself already before I even tried it...It's difficult to change your mindset, I won't be able to do this overnight, but each day at a time..... : )
Friday 3 October 2008
It's Friday & The sun is shining.....
Well as the title suggests I am feeling pretty good today, bit bored at work, but I have asked for more work, and I am going to be starting a new project and that involves going to another office 2 days per week, which will be great, won't be stuck in the same office, with the same people 5 days a week....
Anyway, Matt spoke to me on Wednesday, and advised me to take out the femur rotations e-cise, as this seems to be causing problems, and the reason for the new flare up....I have done my e-cises the last 2 days, and I am a little better, but I still feel that there are 2 e-cises that have changed, that could be causing this new pain. Its pretty much the same e-cise, but before I would perform them in the Hooklying position, but he has got me performing these in the seated position now, and I am finding it difficult to hold my Posture, and roll my hips forward correctly, and I'm worried this is actually causing me to perform this e-cise incorrectly, and causing problems......I will give Matt a call later on and let him know how I am now after taking the femur rotations out.
The side shift doesn't seem to be improving much, on bad days I notice it alot more, but today it's not too bad, but I am not noticing much improvement, the left hip bone and bottom rib are still almost touching, which is beginning to worry me a bit, the longer I stay in this side shift the more difficult it will be to get out of it, due to muscle memory....
So on that note I have been thinking about surgery again, many specialists I spoke to before starting Egoscue, said the Bulge is very large, and it will be extremely difficult for it to go back into place and reduce in size. I know that surgery will not cure me or fix me. But at the moment it seems like the bulge is a barrier in my road to being pain free, and there is no way of getting around it, maybe if I laid in bed all day, and did my e-cises daily then after a few months it would heal and reduce in size, but the fact I am determined to live my life still, I got to work and sit for 7hrs a day, and walk occasionally, and have a social life, these are all factors working against the Egoscue e-cises, I mean 45-60mins of e-cises daily Vs 12 hours of sitting, driving, walking and standing, doesn't sound like a good match to me....
Now you may be thinking, I've gone all negative, I haven't I truly believe in Egoscue, but my side shift is something not many people have, well not to the extent of mine, every therapist I have seen, or sent my pictures to all over the world, say that it is something quiet rare, never seen a side shift so bad, and I mean I feel a bit insecure about it, I feel that when I walk along the road, people are looking at me, it's not a nice feeling, I am nearly 24, I am young free and single, and I want to start living my life, do what I want to do, without this getting in my way, I don't want to have to plan things around my back, or not do things with my mates, because of "My Back", it can become very frustrating at times.....
I won't be rushing into surgery, I will discuss this with Matt and see what his views are, I will continue with Egoscue thorough the rehabilitation phase, because I believe the key reason surgery does not work for many is because, they are too scared to exercise, move incase it hurts, or they injure themselves some more, but once you have surgery you have to work like Hell to get yourself back to great health, and that is the one factor too many patients don't do....
Anyway, Matt spoke to me on Wednesday, and advised me to take out the femur rotations e-cise, as this seems to be causing problems, and the reason for the new flare up....I have done my e-cises the last 2 days, and I am a little better, but I still feel that there are 2 e-cises that have changed, that could be causing this new pain. Its pretty much the same e-cise, but before I would perform them in the Hooklying position, but he has got me performing these in the seated position now, and I am finding it difficult to hold my Posture, and roll my hips forward correctly, and I'm worried this is actually causing me to perform this e-cise incorrectly, and causing problems......I will give Matt a call later on and let him know how I am now after taking the femur rotations out.
The side shift doesn't seem to be improving much, on bad days I notice it alot more, but today it's not too bad, but I am not noticing much improvement, the left hip bone and bottom rib are still almost touching, which is beginning to worry me a bit, the longer I stay in this side shift the more difficult it will be to get out of it, due to muscle memory....
So on that note I have been thinking about surgery again, many specialists I spoke to before starting Egoscue, said the Bulge is very large, and it will be extremely difficult for it to go back into place and reduce in size. I know that surgery will not cure me or fix me. But at the moment it seems like the bulge is a barrier in my road to being pain free, and there is no way of getting around it, maybe if I laid in bed all day, and did my e-cises daily then after a few months it would heal and reduce in size, but the fact I am determined to live my life still, I got to work and sit for 7hrs a day, and walk occasionally, and have a social life, these are all factors working against the Egoscue e-cises, I mean 45-60mins of e-cises daily Vs 12 hours of sitting, driving, walking and standing, doesn't sound like a good match to me....
Now you may be thinking, I've gone all negative, I haven't I truly believe in Egoscue, but my side shift is something not many people have, well not to the extent of mine, every therapist I have seen, or sent my pictures to all over the world, say that it is something quiet rare, never seen a side shift so bad, and I mean I feel a bit insecure about it, I feel that when I walk along the road, people are looking at me, it's not a nice feeling, I am nearly 24, I am young free and single, and I want to start living my life, do what I want to do, without this getting in my way, I don't want to have to plan things around my back, or not do things with my mates, because of "My Back", it can become very frustrating at times.....
I won't be rushing into surgery, I will discuss this with Matt and see what his views are, I will continue with Egoscue thorough the rehabilitation phase, because I believe the key reason surgery does not work for many is because, they are too scared to exercise, move incase it hurts, or they injure themselves some more, but once you have surgery you have to work like Hell to get yourself back to great health, and that is the one factor too many patients don't do....
Wednesday 1 October 2008
Much better today : )
I feel tonnes better today, the ache in my left QL seems to have disappeared, and I feel much, much better......I did not perform my e-cises last night, I rested, as I thought if I am in pain, and muscles are in spasm, its not always a good idea to perform the e-cises, could make the spasm and pain worse.
I was thinking, it was rather cold and damp here yesterday in London, and I know this can have an impact on muscles and back pain, so maybe that was one possible reason for the flare up.
Another reason, is that the new set of e-cises, may not be working as good as I first thought, they may be causing a bit of inflammation, maybe I am performing them incorrectly, too fast. I have contacted Matt my Egoscue Therapist, and he is getting back to me. He may decide to change up some of the e-cises or possibly the sequence, or take out some e-cises, if my body is not reacting to them the way they should.
I will perform my e-cises tonight, and post back tomorrow, seeing how I feel tomorrow....
I was thinking, it was rather cold and damp here yesterday in London, and I know this can have an impact on muscles and back pain, so maybe that was one possible reason for the flare up.
Another reason, is that the new set of e-cises, may not be working as good as I first thought, they may be causing a bit of inflammation, maybe I am performing them incorrectly, too fast. I have contacted Matt my Egoscue Therapist, and he is getting back to me. He may decide to change up some of the e-cises or possibly the sequence, or take out some e-cises, if my body is not reacting to them the way they should.
I will perform my e-cises tonight, and post back tomorrow, seeing how I feel tomorrow....
Tuesday 30 September 2008
Worst day so far : (
I did my e-cises last night after work, went well, went out to the pub with my mates (No wasn't drinking I was driving) and everything was fine, my left hip flexor was a little bit sore, but nothing major. But when I was trying to get to sleep last night, it was crazy, my left leg was just aching, like a dull ache, I just couldn't get rid of the pain, I tried every position possible, nothing helped.....I ended up falling asleep about 2:30am....
Today my left QL and left hip flexor and left glute, is very sore and tender, I'm really p#ssed off with myself really, it just shows the reprocusions of the weekend, I have set myself back now, I'm hoping a night of rest will do the trick, and I will be fine tomorrow....
I will post tomorrow and let you know how I am doing, I believe this is just a temporary glitch, and I will be fine when I wake up in the morning :)
Today my left QL and left hip flexor and left glute, is very sore and tender, I'm really p#ssed off with myself really, it just shows the reprocusions of the weekend, I have set myself back now, I'm hoping a night of rest will do the trick, and I will be fine tomorrow....
I will post tomorrow and let you know how I am doing, I believe this is just a temporary glitch, and I will be fine when I wake up in the morning :)
Monday 29 September 2008
Hectic Weekend....
I had a very busy weekend, I did my e-cises, Friday and Saturday, but body was too achy yesterday, so thought it was best to leave the e-cises, recovery is better for my body.
I keep having problems when it comes to the weekends. I am now single, I am 23, and I like to go out and party at the weekends...What 23 single guy doesn't want to go out clubbing....Only dilemma is, I dont' want to drink as alcohol causes inflammation, and when you drink, it does get rid of the pain, but then you start move and you don't notice the pain you are causing, as Alcohol numbs the pain......
BUT...
If I go out and don't drink, then I can't have a good time, because my pain ruins it, so I end up having some beers to ease the pain, but then in the morning, my body aches.......It's like a catch 22 really.....I want to go out and have fun with my mates, I need to get out of the house, now that I have split with the girlfriend, I need to go out and be more social, hang with me mates, but how can I when I am in pain......GRRRRRRRRRRRRRRRRRRRRRR
What do I do?? How do I resolve this?? Maybe sit down all night, but boy oh boy is that boring, and also if you don't drink, you get tired really quickly, and it makes the night boring.....I like going out and having a drink and a laugh with my mates, you only live once.....
Any suggestions???
I keep having problems when it comes to the weekends. I am now single, I am 23, and I like to go out and party at the weekends...What 23 single guy doesn't want to go out clubbing....Only dilemma is, I dont' want to drink as alcohol causes inflammation, and when you drink, it does get rid of the pain, but then you start move and you don't notice the pain you are causing, as Alcohol numbs the pain......
BUT...
If I go out and don't drink, then I can't have a good time, because my pain ruins it, so I end up having some beers to ease the pain, but then in the morning, my body aches.......It's like a catch 22 really.....I want to go out and have fun with my mates, I need to get out of the house, now that I have split with the girlfriend, I need to go out and be more social, hang with me mates, but how can I when I am in pain......GRRRRRRRRRRRRRRRRRRRRRR
What do I do?? How do I resolve this?? Maybe sit down all night, but boy oh boy is that boring, and also if you don't drink, you get tired really quickly, and it makes the night boring.....I like going out and having a drink and a laugh with my mates, you only live once.....
Any suggestions???
Friday 26 September 2008
Day 54:
I've had some tightness/tenderness in my left glute the last 2 days since I started the new exercises. I know the reason for this, one of the new e-cises I have is laying flat on the floor, one leg bent in the hooklying position, and the other leg, extended fully out. The tightening the whole of the straight leg, and pulling your toes towards your shin, throughout the whole e-cise, you rotate your leg from the hip inwards and then outwards for a total of 10 reps and repeat 3 times, alternating between legs.
I notice a major difference between the right and left leg, left leg has hardly any mobility in it, but its gradually getting easier to perform.
Today I have no tenderness, so it looks like it was just my muscles being worked where there not used to it, like DOMS - Delayed Onset Muscle Soreness. Have you ever started a new training program, and then 24-48hrs after, you can't move your legs or arms?? LOL...
It's pretty much the same feeling, the muscle fibres are slightly tearing from the movement, that they are just not used to...
I think this is one thing to look out for, when you start any exercises for back pain or scaitica, or postural issues, then prepare for some soreness and tenderness, it may feel like your doing wrong, but as long as at the time when your performing the exercises, that they do not cause pain, you may get some discomfort, but as long as it is not pain, then you may need to push past this, it's just your muscles screaming "What the h#ll, Who woke me up?!"... :)
I notice a major difference between the right and left leg, left leg has hardly any mobility in it, but its gradually getting easier to perform.
Today I have no tenderness, so it looks like it was just my muscles being worked where there not used to it, like DOMS - Delayed Onset Muscle Soreness. Have you ever started a new training program, and then 24-48hrs after, you can't move your legs or arms?? LOL...
It's pretty much the same feeling, the muscle fibres are slightly tearing from the movement, that they are just not used to...
I think this is one thing to look out for, when you start any exercises for back pain or scaitica, or postural issues, then prepare for some soreness and tenderness, it may feel like your doing wrong, but as long as at the time when your performing the exercises, that they do not cause pain, you may get some discomfort, but as long as it is not pain, then you may need to push past this, it's just your muscles screaming "What the h#ll, Who woke me up?!"... :)
Wednesday 24 September 2008
Day 52:
I performed my new set of e-cises last night, caused a slight amount of pain, because the muscles are being targetted differently and also new muscles are starting to wake up again. I'm feeling more positive each day, and just trying to stay focused with my rehabiliatation, and live in the present moment, not dwelling on the past or the future too much, but about what is happening now, this very second......And guess what?! I have no pain right now.... : )
Onwards and upwards.....
Onwards and upwards.....
Tuesday 23 September 2008
4th Assessment
I had my 4th Assessment yesterday. I spoke to Matt and we spoke about my current situation, and he was great, he said it was natural to have a setback, after what has happened, but I need to start looking after Number 1, and a good friend of mine has said the same thing as well......Thanks Paul ;)
So I have some new e-cises to start doing now, and I WILL be doing these when I get home today, I will be getting back into my routine as of NOW! I will do the e-cises everyday, when I get in from work, before I think about anything else, I need to put my health first again, it's all about me from now on, I need to become more Independent, and my health is the number one thing I am concentrating on from now.
I have put together a list of daily things I will be doing to make me feel better each day and back on the road to recovery.
1. E-cises
2. Eat healthy and regularly
3. Read some form of Self Improvement material
4. Listen to uplifting, feel good music
5. Going to try meditation, or just simply sitting somewhere for 10mins a day, just relaxing, and breathing, reconnecting with myself....Silence basically.....
6. A gratitude diary, everyday write down 3 things I am grateful for
7. Post on the Blog.... :)
8. Start going to bed earlier
9. Laugh and joke everyday
10. Spend time with friends & family
Pain levels are much better today as well, after my session last night, the setback I had, was not major, it was just a slight step back, and I refuse to let this happen again now, I need to be 100% Pain Free, and I am going to make this happen for ME : )
So I have some new e-cises to start doing now, and I WILL be doing these when I get home today, I will be getting back into my routine as of NOW! I will do the e-cises everyday, when I get in from work, before I think about anything else, I need to put my health first again, it's all about me from now on, I need to become more Independent, and my health is the number one thing I am concentrating on from now.
I have put together a list of daily things I will be doing to make me feel better each day and back on the road to recovery.
1. E-cises
2. Eat healthy and regularly
3. Read some form of Self Improvement material
4. Listen to uplifting, feel good music
5. Going to try meditation, or just simply sitting somewhere for 10mins a day, just relaxing, and breathing, reconnecting with myself....Silence basically.....
6. A gratitude diary, everyday write down 3 things I am grateful for
7. Post on the Blog.... :)
8. Start going to bed earlier
9. Laugh and joke everyday
10. Spend time with friends & family
Pain levels are much better today as well, after my session last night, the setback I had, was not major, it was just a slight step back, and I refuse to let this happen again now, I need to be 100% Pain Free, and I am going to make this happen for ME : )
Monday 22 September 2008
Off track....
Hey
I've gone way off track the last week or so, haven't done my e-cises, broke up with girlfriend, and this has had a major impact on me mentally. I have been going out loads with my mates, haven't wanted to stay at home, and therefore have not been doing my e-cises, and as a result pain levels have gone back up, I'm really annoyed and angry with myself, because I've not being doing the e-cises, I'm usually so well motivated, and don't let anything get in my way, but this break up has knocked me for six, and thrown everything off course, I feel lost at the moment.
I'm seeing my Egoscue Therapist tonight, I will be completely honest with him, he knows of the situation I am in, and has told me to concentrate on myself, and I do try to, but it's really hard. Just need a good kick up the arse to get motivated again, and focus on the things I have control over at the moment, and I have control over my health now I have found Egoscue, no point in worrying about things I cannot change.....I say this but finding it really difficult to stick to this mental state....
I feel that maybe on some level I am not wanting to perform my e-cises, to cause me some pain, some physical pain, to hurt myself, self hurting in some way.......
I know I will be fine, but right now just feel like shit, hate feeling like this, I always am positive, and always see the good things in a negative situation, but this is really testing me, but I guess life throws things at us, knocks us down, and then it is a test of our strength and character to overcome this, and become a stronger person, and life is about taking risks and risking rejection, and fear, but we must work through this fear, doubt, sadness, negativity, and when we make it through the otherside we are stronger....
It's amazing how love is the best thing in the world, but when it is removed it is one of the worst feelings ever, and makes you sometimes wish you never had it, but as I said if we don't take risks, and lets face it, love is taking a risk, we are then living, we are experiencing life to the full.....
Sorry to stray off of Egoscue sometimes, but I feel to be healthy we have to be both physically and mentally stronger, and this is why I am posting my feelings as well as what I feel....
I've gone way off track the last week or so, haven't done my e-cises, broke up with girlfriend, and this has had a major impact on me mentally. I have been going out loads with my mates, haven't wanted to stay at home, and therefore have not been doing my e-cises, and as a result pain levels have gone back up, I'm really annoyed and angry with myself, because I've not being doing the e-cises, I'm usually so well motivated, and don't let anything get in my way, but this break up has knocked me for six, and thrown everything off course, I feel lost at the moment.
I'm seeing my Egoscue Therapist tonight, I will be completely honest with him, he knows of the situation I am in, and has told me to concentrate on myself, and I do try to, but it's really hard. Just need a good kick up the arse to get motivated again, and focus on the things I have control over at the moment, and I have control over my health now I have found Egoscue, no point in worrying about things I cannot change.....I say this but finding it really difficult to stick to this mental state....
I feel that maybe on some level I am not wanting to perform my e-cises, to cause me some pain, some physical pain, to hurt myself, self hurting in some way.......
I know I will be fine, but right now just feel like shit, hate feeling like this, I always am positive, and always see the good things in a negative situation, but this is really testing me, but I guess life throws things at us, knocks us down, and then it is a test of our strength and character to overcome this, and become a stronger person, and life is about taking risks and risking rejection, and fear, but we must work through this fear, doubt, sadness, negativity, and when we make it through the otherside we are stronger....
It's amazing how love is the best thing in the world, but when it is removed it is one of the worst feelings ever, and makes you sometimes wish you never had it, but as I said if we don't take risks, and lets face it, love is taking a risk, we are then living, we are experiencing life to the full.....
Sorry to stray off of Egoscue sometimes, but I feel to be healthy we have to be both physically and mentally stronger, and this is why I am posting my feelings as well as what I feel....
Wednesday 10 September 2008
Great quote on change....
"The more things change, the more they stay the same. I’m not sure who the first person was that said that- probably Shakespeare or maybe Sting. But at the moment, it’s the sentence that best explains my tragic flaw, my inability to change. I don’t think that I’m alone in this. The more I get to know other people, the more I get to realize it’s kind of everyone’s flaw. Staying exactly the same, for as long as possible, standing perfectly still. It feels better somehow; and if you are suffering, at least the pain is familiar. Because if you took that leap of faith, went outside the box, did something unexpected, who knows what other pain might be waiting out there? Chances are, it could be even worse. So you maintain the status quo, choose the road already travelled and it doesn’t seem that bad- not as far as flaws go. You’re not a drug addict; you’re not killing anyone, except maybe yourself a little. When we finally do change, I don’t think it happens like an earthquake or an explosion where all of a sudden we’re like this different person. I think it’s smaller than that. The kind of thing that most people wouldn’t even notice unless they look really, really close, which thank god, they never do. But you notice it. Inside you that change feels like a world of difference, and you hope that it is, that this is the person you’ll get to be forever, that you’ll never have to change again."
Tuesday 9 September 2008
Day 37: I have a cold : (
I've had a cold since Sunday, so feel really rough, but one thing I have noticed, usually if I get a cold, my sciatica plays up, and my back spasms, due to all the sneezing and tensing up of muscles when you sneeze....BUT.....Not this time, I have had hardly any pain, apart from the feeling of fatigue, and my sinuses blocked up, I feel great in regards to my back and leg pain : )
I've also been having issues with the girlfriend the last 3 weeks, I won't go into detail, but I've been under alot of stress due to this, and usually stress increases my symptoms, yet it hasn't affected me!!
Please if anyone is reading this blog, and your in pain, then please get hold of a copy of "Pain Free" by Pete Egoscue, it will be the best investment you have ever made, I guarantee you, if it is helping me become pain free, then I guarantee it can help anyone, I still have loads of postural differences but my pain is dropping dramatically, the posture will come in time!!
I'm thinking of buying the book "The Power of NOW!" by Eckhart Tolle's, meant to be a very thought provoking book, it's all about being in the now, living in the moment, appreciating things.
Anyone read it???
I've also been having issues with the girlfriend the last 3 weeks, I won't go into detail, but I've been under alot of stress due to this, and usually stress increases my symptoms, yet it hasn't affected me!!
Please if anyone is reading this blog, and your in pain, then please get hold of a copy of "Pain Free" by Pete Egoscue, it will be the best investment you have ever made, I guarantee you, if it is helping me become pain free, then I guarantee it can help anyone, I still have loads of postural differences but my pain is dropping dramatically, the posture will come in time!!
I'm thinking of buying the book "The Power of NOW!" by Eckhart Tolle's, meant to be a very thought provoking book, it's all about being in the now, living in the moment, appreciating things.
Anyone read it???
Friday 5 September 2008
Day 33: Over a month gone now..... : )
Hi
It's been just over a month now, and things have improved greatly. I still get pain when walking or standing for too long, but I now am able to go though my day at work, and not experience pain, and this has helped greatly in the quality of my work. I am able to move much better, function better, bend, twist, turn, lift legs, sit, so many little things, that maybe you or anyone would not notice from looking at me, but personally I notice these things on a day-to-day basis.
I am able to wake up in the morning, and now the only thing I think about is "I wanna go back to sleep :("....LOL....I do not wake up with pain now, I get up, take a shower, get dressed for work, and do not experience any pain, it just makes great start to the day now, nothing worse than waking up and before you have got out of bed, you have to overcome pain, I do not get that now, it's an amazing feeling, and every morning I wake up and am so thankful to Pete Egoscue, and my Egoscue Therapist Matt Waters, and also to myself and my motivation and dedication, I am the one that is making time each day to perform my e-cises, I have the option of doing them or not, but I take the right option , no matter how late or how tired I am, my e-cises come before anything now!!!
On a day-to-day basis I have a pain rating of about 2, maybe a 3 somedays, the one thing that is still taking time to improve is walking, but because my posture is still out of alignment, and I still have a side shift, then it will be impossible to be pain free until these are addressed, but I am getting closer, I am not doing too much in the way of walking yet, but I keep parking my car, further from my office each day, so I have to walk further to and from the office, which is a gradual increase per day.
I do not have to see Matt until 22nd September, that is a 3 week gap now between appointments, he gave me almost a completely new set of e-cises on Monday, and I will post these up tomorrow, they are alot harder and are challenging me alot more now, but this is great news, it means that my muscles will now need to overcome this new challenge, which means they will become stronger and more flexible.
I feel a completely different person now, my life isn't always plagued by pain, don't get me wrong, I have got a long way to go, the side shift will be the last thing to change, but Matt has noticed that my left hip is starting come back down now, it was high before, but is starting to drop, and he said that in order for the side shift to change, other changes need to happen first....I've noticed I am getting a bit of discomfort on my right side of my back, just above the right hip bone, but I believe this is just a sign of changes happening in my body, I need to keep looking at the smaller improvements, and keep an eye on these, I obviously have the main goal to become completely pain free, and get rid of my side shift that I have, but in order to reach that goal, I have to set many other goals on my way, otherwise the long term goal will become more difficult to reach, you will lose sight of it, you need to set new goals each week or month to reach, and then before you know it, you will be at your final destination.....PAIN FREE :)
It's been just over a month now, and things have improved greatly. I still get pain when walking or standing for too long, but I now am able to go though my day at work, and not experience pain, and this has helped greatly in the quality of my work. I am able to move much better, function better, bend, twist, turn, lift legs, sit, so many little things, that maybe you or anyone would not notice from looking at me, but personally I notice these things on a day-to-day basis.
I am able to wake up in the morning, and now the only thing I think about is "I wanna go back to sleep :("....LOL....I do not wake up with pain now, I get up, take a shower, get dressed for work, and do not experience any pain, it just makes great start to the day now, nothing worse than waking up and before you have got out of bed, you have to overcome pain, I do not get that now, it's an amazing feeling, and every morning I wake up and am so thankful to Pete Egoscue, and my Egoscue Therapist Matt Waters, and also to myself and my motivation and dedication, I am the one that is making time each day to perform my e-cises, I have the option of doing them or not, but I take the right option , no matter how late or how tired I am, my e-cises come before anything now!!!
On a day-to-day basis I have a pain rating of about 2, maybe a 3 somedays, the one thing that is still taking time to improve is walking, but because my posture is still out of alignment, and I still have a side shift, then it will be impossible to be pain free until these are addressed, but I am getting closer, I am not doing too much in the way of walking yet, but I keep parking my car, further from my office each day, so I have to walk further to and from the office, which is a gradual increase per day.
I do not have to see Matt until 22nd September, that is a 3 week gap now between appointments, he gave me almost a completely new set of e-cises on Monday, and I will post these up tomorrow, they are alot harder and are challenging me alot more now, but this is great news, it means that my muscles will now need to overcome this new challenge, which means they will become stronger and more flexible.
I feel a completely different person now, my life isn't always plagued by pain, don't get me wrong, I have got a long way to go, the side shift will be the last thing to change, but Matt has noticed that my left hip is starting come back down now, it was high before, but is starting to drop, and he said that in order for the side shift to change, other changes need to happen first....I've noticed I am getting a bit of discomfort on my right side of my back, just above the right hip bone, but I believe this is just a sign of changes happening in my body, I need to keep looking at the smaller improvements, and keep an eye on these, I obviously have the main goal to become completely pain free, and get rid of my side shift that I have, but in order to reach that goal, I have to set many other goals on my way, otherwise the long term goal will become more difficult to reach, you will lose sight of it, you need to set new goals each week or month to reach, and then before you know it, you will be at your final destination.....PAIN FREE :)
Friday 29 August 2008
Day 26: 29th August 2008
Sorry haven't posted for about a week, had a lot going on personally, have only missed one day, side tracked a bit, let things get to me, but good friend of mine woke me up and reminded me that you can't lose focus when on the road to recovery, no matter what is going on in your life, you need to keep focus on your health and ensure the pain doesn't creep back in, as this would make the situation worse with pain.
Anyway, have noticed I am getting longer, and longer periods without pain, sometimes I can go nearly all day at work 9am-5pm, without any pain, maybe a slight twinge here and there, but nothing major at all, or even that minor...It feels weird to not have my best friend around as much these days, his name is "Pain" he used to be with me all the time, wherever I went he was there, whatever I did he was there.......I don't see him so much these days....He is still there if I try to do too much too soon, but on a daily basis I don't see much of him....lol
Pain levels about a 2-3 daily now, as long as I don't walk too much, or over exert I'm great, at this moment now while at work...(shhhh don't tell the boss!!!) I have no pain whatsoever, no tension, nothing....It's great :)
Anyway, have noticed I am getting longer, and longer periods without pain, sometimes I can go nearly all day at work 9am-5pm, without any pain, maybe a slight twinge here and there, but nothing major at all, or even that minor...It feels weird to not have my best friend around as much these days, his name is "Pain" he used to be with me all the time, wherever I went he was there, whatever I did he was there.......I don't see him so much these days....He is still there if I try to do too much too soon, but on a daily basis I don't see much of him....lol
Pain levels about a 2-3 daily now, as long as I don't walk too much, or over exert I'm great, at this moment now while at work...(shhhh don't tell the boss!!!) I have no pain whatsoever, no tension, nothing....It's great :)
Friday 22 August 2008
Day 19: 22nd August 2008
Is it really only day 19??? It feels like I have been doing my Egoscue therapy for much longer...
I did my e-cises as soon as I got in from work, as I said yesterday it has become like clockwork now, I get in and I don't have to force myself to do them anymore, it's like I get home and it's the equivalent of watching my favourite TV show I never miss it, and it's just not effort to watch it....lol
Pain is the same, the e-cises are getting better, and I feel I am getting stronger as well, particularly the hooklying abductor presses, I feel my outer hips feel alot more stronger, when I first started out, I could not feel my outer hips doing the work, but now I can, and it feels much stronger, and a more solid contraction, only 40% effort is used, but it feels much better.
Once again I woke this morning, with no pain, and when I got out of bed, no pain or twinges, and I just feel so much taller in the morning, so much so, that when I get in my car, I have to re-adjust my rear view mirror as it is too low, but by the end of the day I have to move it again, which just goes to show we are taller in the morning, than at the end of the day, and by the end of the day our muscles will get fatigued from sitting alot during the day, but as I get stronger and more functional I'm hoping this will not happen and I can remain taller throughout the day. I have even had someone at work, say have I grown the other day, which just goes to show I am standing much more upright and as I said before, this is without consiouscly trying to.
I did my e-cises as soon as I got in from work, as I said yesterday it has become like clockwork now, I get in and I don't have to force myself to do them anymore, it's like I get home and it's the equivalent of watching my favourite TV show I never miss it, and it's just not effort to watch it....lol
Pain is the same, the e-cises are getting better, and I feel I am getting stronger as well, particularly the hooklying abductor presses, I feel my outer hips feel alot more stronger, when I first started out, I could not feel my outer hips doing the work, but now I can, and it feels much stronger, and a more solid contraction, only 40% effort is used, but it feels much better.
Once again I woke this morning, with no pain, and when I got out of bed, no pain or twinges, and I just feel so much taller in the morning, so much so, that when I get in my car, I have to re-adjust my rear view mirror as it is too low, but by the end of the day I have to move it again, which just goes to show we are taller in the morning, than at the end of the day, and by the end of the day our muscles will get fatigued from sitting alot during the day, but as I get stronger and more functional I'm hoping this will not happen and I can remain taller throughout the day. I have even had someone at work, say have I grown the other day, which just goes to show I am standing much more upright and as I said before, this is without consiouscly trying to.
Thursday 21 August 2008
PAIN FREE RADIO
Please check out http://www.painfreeradio.org/
Pain Free Radio is a radio show brought to you by Pete Egoscue, he does the show every Saturday for 2 hours, where he receives calls from people who are usually in pain, and he guides them through and shows them what they need to do to become pain free, then he usually sends them a free copy of one of his books.
You find past radio shows on the website above as well.
You can also subscribe to the podcast through I-tunes, and it will download it automatically everytime a new show becomes avaliable.
Please check it out, it's free!!!
Pain Free Radio is a radio show brought to you by Pete Egoscue, he does the show every Saturday for 2 hours, where he receives calls from people who are usually in pain, and he guides them through and shows them what they need to do to become pain free, then he usually sends them a free copy of one of his books.
You find past radio shows on the website above as well.
You can also subscribe to the podcast through I-tunes, and it will download it automatically everytime a new show becomes avaliable.
Please check it out, it's free!!!
Day 18: 21st August 2008
Well 3 days now into my new menu and things still feel great, had a little bit of tenderness in my left hip, but this is due to a new hip exercise which is a bit more difficult, so it is just due to my muscles being used in a different way again, reawakening my muscles!!
I've not had a flair up now for coming up to a week now, so steady progress is being made, I am trying to reduce the amount of long distance walking I am doing, or shopping with the Girlfriend (great excuse my the way guys...lol) I just feel that if I were too walk too much, it will set me back, and cause a flare up, and but my muscles in spasm, and that is the last thing I want right now!
I've also made the decision to not drinking at the weekends too much, I find that if I do, then what happens is that my pain levels drop or become non existant which is great, it means I can have a great night out, and dance and stand without any problems, but what happens is that alcohol dehydrates the body, and a dehydrated body and more specifically dehydrated muscles are your own worst enemie, it can cause alot more pain and stiffness in the muscles and joints. Also when I awake the next morning I feel like I have run a marathon, my whole body aches and it takes 2 days to get relief and allow my QL muscle to relax!
I've not had a flair up now for coming up to a week now, so steady progress is being made, I am trying to reduce the amount of long distance walking I am doing, or shopping with the Girlfriend (great excuse my the way guys...lol) I just feel that if I were too walk too much, it will set me back, and cause a flare up, and but my muscles in spasm, and that is the last thing I want right now!
I've also made the decision to not drinking at the weekends too much, I find that if I do, then what happens is that my pain levels drop or become non existant which is great, it means I can have a great night out, and dance and stand without any problems, but what happens is that alcohol dehydrates the body, and a dehydrated body and more specifically dehydrated muscles are your own worst enemie, it can cause alot more pain and stiffness in the muscles and joints. Also when I awake the next morning I feel like I have run a marathon, my whole body aches and it takes 2 days to get relief and allow my QL muscle to relax!
They say it takes 30 days to make something a habit, well I feel like it's started already, I'm finding the e-cises not so much trouble to perform now, it's starting to become a part of my day now, I don't have trouble finding the time, because they are helping it is more motivating to want to actually do them, recently I've been wanting to perform them more than once a day, but I have stopped myself, just because something is good for you doesn't mean more is better!!!
Overall my pain levels are about a 3 this week, as I said no major spasms, I've had slight discomfort or tenderness, but compared to what I was dealing with before, a bit of tenderness is nothing!!!
Tuesday 19 August 2008
2nd Appointment:
I went for my 2nd appointment last night, it has been 2 weeks since my initial assessment. Matt started by asking me how I have been, he went through the symptoms I was orginally experiencing and asked me how they are now, what is aggravating them, and what seems to be worse? Which exercises I liked and disliked? (I think this gave him an indicator as to what e-cises I still needed to do, and if I liked them, then they were obviously not challenging me anymore)
He then asked me what I expected from this session? Matt really likes to get me thinking.....Hmmmm what did I expect from this session? I had to think??? Then I decided......It was to possibly include some new exercises, as some of the exercises had become easier, to achieve some pain relief, and to be able to continue my progress on a steady path!
He then took pictures again to compare my psoture from last time, obviously the posture changes are going to be the last significant changes to occur, I pain is disminshing and I am getting less and less twinges and able to move much better, and as he said its what I feel that matters, the improvement I feel in my body, not so much the external factors such as posture, you need to look for those small improvements, it will help you to soldier on and stick with your menu of e-cises and realise that you have to complete them every single day!!
I have not got some new e-cises to my menu, he has taken out some of the e-cises, and changed them up, and the supine groin progressive that I was finding difficult he has added back in, but while in this position if I get that discomfort feeling, then I am to perform 2 upper back e-cises, this is just to distract me from the discomfort as when I was performing the supine groin before, I felt the over whelming feeling to move, it was too uncomfortable, so the idea is to distract my mind from those feelings, and then relax and then when it returns to perform another ser of the overhead extensions and reverse presses.
We went through the new program and I felt slight numbness in my left leg afterwards but on my drive on the way home, I felt great, no problems at all, I woke up this morning and I still feel great 4 hours later, and no twinges of pain yet?! :) I will complete my new menu when I get in from work, and will post tomrorow how it goes, I can see it's gonna be a new challenge and I look forward to it, bring it on : )
He then asked me what I expected from this session? Matt really likes to get me thinking.....Hmmmm what did I expect from this session? I had to think??? Then I decided......It was to possibly include some new exercises, as some of the exercises had become easier, to achieve some pain relief, and to be able to continue my progress on a steady path!
He then took pictures again to compare my psoture from last time, obviously the posture changes are going to be the last significant changes to occur, I pain is disminshing and I am getting less and less twinges and able to move much better, and as he said its what I feel that matters, the improvement I feel in my body, not so much the external factors such as posture, you need to look for those small improvements, it will help you to soldier on and stick with your menu of e-cises and realise that you have to complete them every single day!!
I have not got some new e-cises to my menu, he has taken out some of the e-cises, and changed them up, and the supine groin progressive that I was finding difficult he has added back in, but while in this position if I get that discomfort feeling, then I am to perform 2 upper back e-cises, this is just to distract me from the discomfort as when I was performing the supine groin before, I felt the over whelming feeling to move, it was too uncomfortable, so the idea is to distract my mind from those feelings, and then relax and then when it returns to perform another ser of the overhead extensions and reverse presses.
We went through the new program and I felt slight numbness in my left leg afterwards but on my drive on the way home, I felt great, no problems at all, I woke up this morning and I still feel great 4 hours later, and no twinges of pain yet?! :) I will complete my new menu when I get in from work, and will post tomrorow how it goes, I can see it's gonna be a new challenge and I look forward to it, bring it on : )
Monday 18 August 2008
Day 15: 18th August 2008
Feeling really good again today, I'm at work right now, I have a slight bit of burning between my shoulder blades right now, but that is because it has been hectic in the office this morning, and I find that when I am under stress with work, I get alot of tension through my shoulder blades!! Apart from that I feel great, I did my e-cises late last night, about 11:00pm, and the static wall stretch is defiantely improving, I hated this e-cise at first as my left hamstring was so tight and it would ache like crazy, but last night I was able to get it straightened out really quickly, which is a great sign of my hamstrings re-lengthening, it felt great to see my left leg straighten out, rather than be bent at the knee due to the lack of flexibility in that leg before, still got a long way to go, but it's a sign of great improvement : )
I'm seeing Matt tongiht for my 2nd appointment, am really looking forward to it, and for him to see the improvement I have made, still have the side shift, this is going to take a while to correct, but if the e-cises are getting easier and the pain is subsiding It is all heading in the correct direction, and it is just a matter of time, and effort.
I will post tomorrow how the session tonight goes, and what changes if any are made to my menu of e-cises.
I'm seeing Matt tongiht for my 2nd appointment, am really looking forward to it, and for him to see the improvement I have made, still have the side shift, this is going to take a while to correct, but if the e-cises are getting easier and the pain is subsiding It is all heading in the correct direction, and it is just a matter of time, and effort.
I will post tomorrow how the session tonight goes, and what changes if any are made to my menu of e-cises.
Saturday 16 August 2008
Day 13: 16th August 2008
I'm feeling great lately, much less pain, not so many twinges in my hip, laying in bed is getting easier, and the e-cises are definately getting easier. I'm going Monday for my re-assessment and as I said before I'm guessing Matt will add or exchange some of the e-cises for more difficult ones, otherwise if you continue to do the same exercises over and over, your body cannot adapt, even upping the reps or sets will also do this.
I won't lie and say it's easy to find times to do the exercises, currently I am doing them when I get in from work at 5:10pm, for and hour and this seems to be working best for me, the mornings I am too tired, where I go to bed late, and in the mornings I feel great, and when I perform the e-cises for a few hours afterwards I do feel a little bit tender, so it's easier to do them in the evening, that way I feel great at work, and then after a long day sitting at the computer, I feel a bit tired and achy, but I force myself to do the exercises when I get in from work, and it's totally worth it, I can unwind my body!! The last 2 mornings I have woke up with no pain whatsoever, it's been great, but also weird because I cannot remember the last time I woke up without pain!!! My pain level on a whole the last 2 days has been about a 3-4 : )
Last night I did not get a chance to do them when I got in from work, had dinner then went straight round a mates and we went pub, i drove so got home about 12:45am and I had the decision to either go to bed, and just forget about the e-cises and do them in the morning, but then I thought about last weekend, when I missed both days, and remembered the pain I was in, so I decided to get on the floor and do my e-cises, an hour later I felt great, tired, but great....lol....Not so much great body wise, but a great feeling of commitment and was really pleased with myself for doing them late at night, I could have so easily have not done them, but I know in order to keep progressing and getting better I must do them everyday!!!
Becoming pain free is all about taking responsibility as Pete Egoscue says and also dedication and consistency, you need to be willing to commit an hour a day to the e-cises no matter how busy or tired you are, you just got to suck it up and get on with it, there will be times when it will be easier to go to bed, just chill in front of the TV, or just simply "Can't be asked" but who said becoming pain free would be easy?? It will be worth it in the long run, I promise you : )
"With each step I take, I am further from my starting point, closer to my goal, and stronger than I were a moment ago"
I won't lie and say it's easy to find times to do the exercises, currently I am doing them when I get in from work at 5:10pm, for and hour and this seems to be working best for me, the mornings I am too tired, where I go to bed late, and in the mornings I feel great, and when I perform the e-cises for a few hours afterwards I do feel a little bit tender, so it's easier to do them in the evening, that way I feel great at work, and then after a long day sitting at the computer, I feel a bit tired and achy, but I force myself to do the exercises when I get in from work, and it's totally worth it, I can unwind my body!! The last 2 mornings I have woke up with no pain whatsoever, it's been great, but also weird because I cannot remember the last time I woke up without pain!!! My pain level on a whole the last 2 days has been about a 3-4 : )
Last night I did not get a chance to do them when I got in from work, had dinner then went straight round a mates and we went pub, i drove so got home about 12:45am and I had the decision to either go to bed, and just forget about the e-cises and do them in the morning, but then I thought about last weekend, when I missed both days, and remembered the pain I was in, so I decided to get on the floor and do my e-cises, an hour later I felt great, tired, but great....lol....Not so much great body wise, but a great feeling of commitment and was really pleased with myself for doing them late at night, I could have so easily have not done them, but I know in order to keep progressing and getting better I must do them everyday!!!
Becoming pain free is all about taking responsibility as Pete Egoscue says and also dedication and consistency, you need to be willing to commit an hour a day to the e-cises no matter how busy or tired you are, you just got to suck it up and get on with it, there will be times when it will be easier to go to bed, just chill in front of the TV, or just simply "Can't be asked" but who said becoming pain free would be easy?? It will be worth it in the long run, I promise you : )
"With each step I take, I am further from my starting point, closer to my goal, and stronger than I were a moment ago"
Thursday 14 August 2008
Day 11: 14 August 2008
The E-cises are definately getting easier, not so tight in certain exercises and finding them easier to perform each day. I'm also finding certain movements during the day easier such as getting in and out of my car, and bending down to tie my laces, the silly little things we take for granted until we have pain!!
When I started the e-cises I started to get a little bit of tingling and numbness back in my left leg which worried me, but I think that was just from working certain muscles such as the piriformis and this was maybe causing a bit of light spasm, because the muscle has not been used, and therefore putting pressure on my sciatic nerve.
My pain levels have dropped to about a managable 4-5 at the moment, but I've not been walking as much recently and walking is the worst thing for me in terms of pain, because of my postural dysfunctions walking isn't going to help me, as I walk biomechanically wrong at the moment, as I start to correct these dysfunctions I will start walking more, at the moment too much walking causes a flare up and sets me back.
I got thinking yesterday, if the bulging disc is causing my pain as the doctors believe it is, and other professionals, then why does it not hurt 24/7??? The disc is pressing on my nerve 24/7 is it not? It does not move at all or go back into place, so surely if this disc was causing the pain then i would have pain all the time?! This to me has really made me think about how just because you have a bulging disc does not mean it is the disc that is causing you pain!! There have been studies done on groups of people who have no back pain whatsoever and yet after the MRI's 85% came back with a bulging disc?! Explain that to me....I'm trying to find a link to the study that was done, if I find it I will post it online.
I'm feeling very positive today, onwards and upwards : )
When I started the e-cises I started to get a little bit of tingling and numbness back in my left leg which worried me, but I think that was just from working certain muscles such as the piriformis and this was maybe causing a bit of light spasm, because the muscle has not been used, and therefore putting pressure on my sciatic nerve.
My pain levels have dropped to about a managable 4-5 at the moment, but I've not been walking as much recently and walking is the worst thing for me in terms of pain, because of my postural dysfunctions walking isn't going to help me, as I walk biomechanically wrong at the moment, as I start to correct these dysfunctions I will start walking more, at the moment too much walking causes a flare up and sets me back.
I got thinking yesterday, if the bulging disc is causing my pain as the doctors believe it is, and other professionals, then why does it not hurt 24/7??? The disc is pressing on my nerve 24/7 is it not? It does not move at all or go back into place, so surely if this disc was causing the pain then i would have pain all the time?! This to me has really made me think about how just because you have a bulging disc does not mean it is the disc that is causing you pain!! There have been studies done on groups of people who have no back pain whatsoever and yet after the MRI's 85% came back with a bulging disc?! Explain that to me....I'm trying to find a link to the study that was done, if I find it I will post it online.
I'm feeling very positive today, onwards and upwards : )
Wednesday 13 August 2008
MRI Scans
Here are my MRI scans that were taken on 7th February 2008 confirming a significant bulge at my L4-L5 level.
Left side view
Front view
(Look at the curvature of my spine!!!)
(Look at the curvature of my spine!!!)
My pictures
Hi
These are my pictures that were taken about 2 months ago, as you can see I have a significant side shift, and several other postural dysfunctions!!!
Update:
Hi
Sorry I haven't posted recently been very, very busy socially and at work.
Unfortunetely Saturday and Sunday I did not get round to performing my exercises, I am so dissapointed at myself, but I wasn't at home at all, woke up at about 8am on Saturday and was out the door at 8:30am, and was driving for a long time, to a wedding, and was at the wedding all day, and reception afterwards so was completely knacked, I guess sometimes life gets in your way, and it is impossible to do the exercises, Sunday I got up late and was out straight away as well, and did not get home till 9:30pm by this time I was just completeley shattered and decided on an early night!
I feel really bad for missing my exercises, I will not let this happen again, Saturday I had nowhere to possibly perform the exercises, and the majority of my e-cises are to be done on the floor.
Obviously because I didn't do my e-cises my pain levels increased to about a 7-8, which spurred me onto to not get too demotivated and just jump back on the horse and carry on, so Monday I did my exercises and they were fine, I really noticed an improvement since Friday when I did the exercises, I'm a little achy after doing the exercises, but then once I am at work, I feel great, I'm definately getting more mobility and as I said before my shoulders feel more protracted back, and not slumped forwards.
Each day I complete the exercises I feel they gradually get a little easier to perform, or I notice i get a better contraction on my muscles, and the static wall stretch is getting easier as well.
Overall things feel great and 18th August I have my review with Matt and I think he will be giving me some new exercises to challenge my muscles even more so.
So 3 days straight now I have performed the e-cises and I am back on track, I am not going to allow what happened this weekend happen again.
Sorry I haven't posted recently been very, very busy socially and at work.
Unfortunetely Saturday and Sunday I did not get round to performing my exercises, I am so dissapointed at myself, but I wasn't at home at all, woke up at about 8am on Saturday and was out the door at 8:30am, and was driving for a long time, to a wedding, and was at the wedding all day, and reception afterwards so was completely knacked, I guess sometimes life gets in your way, and it is impossible to do the exercises, Sunday I got up late and was out straight away as well, and did not get home till 9:30pm by this time I was just completeley shattered and decided on an early night!
I feel really bad for missing my exercises, I will not let this happen again, Saturday I had nowhere to possibly perform the exercises, and the majority of my e-cises are to be done on the floor.
Obviously because I didn't do my e-cises my pain levels increased to about a 7-8, which spurred me onto to not get too demotivated and just jump back on the horse and carry on, so Monday I did my exercises and they were fine, I really noticed an improvement since Friday when I did the exercises, I'm a little achy after doing the exercises, but then once I am at work, I feel great, I'm definately getting more mobility and as I said before my shoulders feel more protracted back, and not slumped forwards.
Each day I complete the exercises I feel they gradually get a little easier to perform, or I notice i get a better contraction on my muscles, and the static wall stretch is getting easier as well.
Overall things feel great and 18th August I have my review with Matt and I think he will be giving me some new exercises to challenge my muscles even more so.
So 3 days straight now I have performed the e-cises and I am back on track, I am not going to allow what happened this weekend happen again.
Thursday 7 August 2008
Egoscue Videos
I found these videos on the net, shows quiet alot of the e-cises used in Egoscue. But please don't start just doing the exercises randomly without either reading the book or visiting a Therapist as it could cause you more harm.
Here's the links, take a look at the different types of E-Cises.
3 Position Toe Rasies - http://www2.thorlo.com/ws6/ego_business.php
Ab Crunches - http://www.thorlo.com/ws6/ego_golf.php
Airbench - http://www.thorlo.com/ws6/ego_golf.php
Assisted Hip Lift - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Cats and Dogs - http://www.thorlo.com/ws6/ego_golf.php
Cobra on Elbows - http://www.thorlo.com/ws6/ego_running.php
Counter STretch - http://www.thorlo.com/ws6/ego_tennis.php
Crocodile Twist - http://www.thorlo.com/ws6/ego_golf.php
Cross-Crawling - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Downward Dog - http://www.thorlo.com/ws6/ego_running.php
Free Crunches - http://www.thorlo.com/ws6/ego_fitness_women.php
Frog Abdominals - http://www.thorlo.com/ws6/ego_walking.php
Frog Pullover Presses - http://www.thorlo.com/ws6/ego_fitness_women.php
Grafity Drop - http://www.thorlo.com/ws6/ego_golf.php
Hip Flexor Abdominals with Pillow - http://www.thorlo.com/ws6/ego_tennis.php
Kneeling Groin Stretch - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Kneeling Counter Stretch - http://www.thorlo.com/ws6/ego_firefighting.php
Pelvic Tilts - http://www.thorlo.com/ws6/ego_fitness_women.php
QLO Stretch - http://www2.thorlo.com/ws6/ego_basketball.php
Runners Stretch - http://www.thorlo.com/ws6/ego_running.php
Sitting Abductor Presses - http://www.thorlo.com/ws6/ego_tennis.php
Sitting Cats & Dogs - http://www2.thorlo.com/ws6/ego_business.php
Sitting Floor Twist - http://www2.thorlo.com/ws6/ego_snowshoe.php
Squat - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Standing Elbow Curls - http://www.thorlo.com/ws6/ego_walking.php
Standing Overhead Extension - http://www.thorlo.com/ws6/ego_tennis.php
Standing Quad Stretch - http://www2.thorlo.com/ws6/ego_business.php
Static Back - http://www.thorlo.com/ws6/ego_everyday.php
Static Extension Position - http://www.thorlo.com/ws6/ego_golf.php
Static Wall - http://www.thorlo.com/ws6/ego_everyday.php
Static Wall with Splits - http://www.thorlo.com/ws6/ego_running.php
Supine Foot Circles & Point/Flexes - http://www.thorlo.com/ws6/ego_running.php
Supine Groin Progressive - http://www.thorlo.com/ws6/ego_everyday.php
I also found another video showing the Supine Groin Progressive with the Tower, my therapist is lending me one to use at the moment, only avaliable in the US though :( But I might try and make one.....TRY being the main word....LOL
Click here to view a 13 minute video
Here's the links, take a look at the different types of E-Cises.
3 Position Toe Rasies - http://www2.thorlo.com/ws6/ego_business.php
Ab Crunches - http://www.thorlo.com/ws6/ego_golf.php
Airbench - http://www.thorlo.com/ws6/ego_golf.php
Assisted Hip Lift - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Cats and Dogs - http://www.thorlo.com/ws6/ego_golf.php
Cobra on Elbows - http://www.thorlo.com/ws6/ego_running.php
Counter STretch - http://www.thorlo.com/ws6/ego_tennis.php
Crocodile Twist - http://www.thorlo.com/ws6/ego_golf.php
Cross-Crawling - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Downward Dog - http://www.thorlo.com/ws6/ego_running.php
Free Crunches - http://www.thorlo.com/ws6/ego_fitness_women.php
Frog Abdominals - http://www.thorlo.com/ws6/ego_walking.php
Frog Pullover Presses - http://www.thorlo.com/ws6/ego_fitness_women.php
Grafity Drop - http://www.thorlo.com/ws6/ego_golf.php
Hip Flexor Abdominals with Pillow - http://www.thorlo.com/ws6/ego_tennis.php
Kneeling Groin Stretch - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Kneeling Counter Stretch - http://www.thorlo.com/ws6/ego_firefighting.php
Pelvic Tilts - http://www.thorlo.com/ws6/ego_fitness_women.php
QLO Stretch - http://www2.thorlo.com/ws6/ego_basketball.php
Runners Stretch - http://www.thorlo.com/ws6/ego_running.php
Sitting Abductor Presses - http://www.thorlo.com/ws6/ego_tennis.php
Sitting Cats & Dogs - http://www2.thorlo.com/ws6/ego_business.php
Sitting Floor Twist - http://www2.thorlo.com/ws6/ego_snowshoe.php
Squat - http://www2.thorlo.com/ws6/ego_outdoor.php?activity_id=16
Standing Elbow Curls - http://www.thorlo.com/ws6/ego_walking.php
Standing Overhead Extension - http://www.thorlo.com/ws6/ego_tennis.php
Standing Quad Stretch - http://www2.thorlo.com/ws6/ego_business.php
Static Back - http://www.thorlo.com/ws6/ego_everyday.php
Static Extension Position - http://www.thorlo.com/ws6/ego_golf.php
Static Wall - http://www.thorlo.com/ws6/ego_everyday.php
Static Wall with Splits - http://www.thorlo.com/ws6/ego_running.php
Supine Foot Circles & Point/Flexes - http://www.thorlo.com/ws6/ego_running.php
Supine Groin Progressive - http://www.thorlo.com/ws6/ego_everyday.php
I also found another video showing the Supine Groin Progressive with the Tower, my therapist is lending me one to use at the moment, only avaliable in the US though :( But I might try and make one.....TRY being the main word....LOL
Click here to view a 13 minute video
3rd Day: 07 August 2008
I did my menu of exercises first thing this morning...Wahoooo...lol...They definitely seem to be getting easier, especially the static wall, my leg is straightening out a lot quicker now, cannot wait till it lays straight against the wall, knee locked out instead of bent, and then start moving butt closer to the wall, at the moment I can only get about 2ft away from the wall.....Yes very tight hamstrings...lol
The Supine Groin Progressive is still really hard to do, get a fair bit of pain, it's not improving, so I rang Matt today my Therapist and he has told me to drop the Supine Groin Progressive from the menu and until our next visit on August 18th, as it seems to be making things worse, leg in spasm a bit after the exercise.
I got a comment from a colleague today, she said I look much more upright not so slouched bent over, I knew I felt more upright, can feel my shoulders pulled back already, without consciously thinking about it : )
So tomorrow I will start the menu without the Supine Groin Progressive and see how it goes, see if there is any relief, but I'm definately feeling better, my movement seems better, and as I said more upright!
The Supine Groin Progressive is still really hard to do, get a fair bit of pain, it's not improving, so I rang Matt today my Therapist and he has told me to drop the Supine Groin Progressive from the menu and until our next visit on August 18th, as it seems to be making things worse, leg in spasm a bit after the exercise.
I got a comment from a colleague today, she said I look much more upright not so slouched bent over, I knew I felt more upright, can feel my shoulders pulled back already, without consciously thinking about it : )
So tomorrow I will start the menu without the Supine Groin Progressive and see how it goes, see if there is any relief, but I'm definately feeling better, my movement seems better, and as I said more upright!
2nd Day: 06 August 2008
Okay well I woke up late this morning, had a late night the night before, really annoyed at myself for not getting up earlier and doing my exercises....grrrrr....Went to work, had some pain in my left hip flexor, but tried to get up as much as possible during the day, to ensure I was not in flexion for too long without movement.
I had planned on doing the exercises when I got in from work, but had to go and pick my girlfriend up from the station and could not do them when she was around, the Egoscue Exercises need your full attention, need to be in a quiet room, or some music on with no distractions, well I feel this is the best way, to ensure that you remember to breathe and take the exercises slowly.
After taking the girlfriend home I was battling the decision to do the exercises when I got home or not, it was already 11:45pm, but I made the decision to just do the exercises, it's only my second day, if I start slacking now, it will get more difficult to get in natural habits of performing them daily....So at 11:57pm I started on my exercises, I played some calming Reiki music I managed to find off the net, it is really relaxing and helps to block out other noise and thoughts as well, and helps me to deep breathe.
I can tell the exercises are already starting to get easier, the ones I am having problems with are the Static Wall and Femur Rotations ones, it's due to lack of flexibility in my left hamstring, but when I have my left leg up, I find my left hip flexor starts to tighten up, goes rock solid, but after a few mins it starts to relax, and the tension eases up.
I am having problems with the Progressive Supine Groin Stretch, the right leg is fine, I could lay like that for about an hour, but the left leg......It starts to really ache, it becomes overwhelming, like I need to move, I it's not so much painful, it's more a dull ache, it's really hard to explain the feeling, all I know is that I find it hard to lay in that position, I start to get aches/pains, top of the hip, then just above the knee, and it moves around, I guess this is just a sign of how deconditioned the illiopsoas is on my left side, and how much in spasm it is in usually. I'm going to call my Practioner to inform him of this problem, and if maybe I should start out only doing each level for a little while and then progress for longer periods of time? I'll post on what he says.....I'm guessing he may just say over ride the discomfort and achy pain..... :(
Despite this problem I feel posititive, I feel more upright, I feel my muscles working again, and the soreness is just an indicator that my muscles are working and haven't been worked in some time!
I had planned on doing the exercises when I got in from work, but had to go and pick my girlfriend up from the station and could not do them when she was around, the Egoscue Exercises need your full attention, need to be in a quiet room, or some music on with no distractions, well I feel this is the best way, to ensure that you remember to breathe and take the exercises slowly.
After taking the girlfriend home I was battling the decision to do the exercises when I got home or not, it was already 11:45pm, but I made the decision to just do the exercises, it's only my second day, if I start slacking now, it will get more difficult to get in natural habits of performing them daily....So at 11:57pm I started on my exercises, I played some calming Reiki music I managed to find off the net, it is really relaxing and helps to block out other noise and thoughts as well, and helps me to deep breathe.
I can tell the exercises are already starting to get easier, the ones I am having problems with are the Static Wall and Femur Rotations ones, it's due to lack of flexibility in my left hamstring, but when I have my left leg up, I find my left hip flexor starts to tighten up, goes rock solid, but after a few mins it starts to relax, and the tension eases up.
I am having problems with the Progressive Supine Groin Stretch, the right leg is fine, I could lay like that for about an hour, but the left leg......It starts to really ache, it becomes overwhelming, like I need to move, I it's not so much painful, it's more a dull ache, it's really hard to explain the feeling, all I know is that I find it hard to lay in that position, I start to get aches/pains, top of the hip, then just above the knee, and it moves around, I guess this is just a sign of how deconditioned the illiopsoas is on my left side, and how much in spasm it is in usually. I'm going to call my Practioner to inform him of this problem, and if maybe I should start out only doing each level for a little while and then progress for longer periods of time? I'll post on what he says.....I'm guessing he may just say over ride the discomfort and achy pain..... :(
Despite this problem I feel posititive, I feel more upright, I feel my muscles working again, and the soreness is just an indicator that my muscles are working and haven't been worked in some time!
Tuesday 5 August 2008
Day 1: 05 August 2008
I woke up feeling quiet good this morning, slightly achy from the exercises yesterday during the assessment but not too bad at all :)
I woke up extra early today, an hour earlier than usual, I'm usually terrible at getting up in the morning, but I know that I really need to do these exercises before work, it will make the day easier and I will be in better alignment.
The Menu of exercises I am doing are as follows: (Please note these exercises are for my dysfunctions and only mine, please do not try to copy as you will more than likely cause yourself harm and could make problems worse)
1. Abduction/Adduction - Feet Close - 5mins (This exercise promotes pelvic stabilisation through femur rotation)
2. Hooklying abductor presses 1 x 20 (Promotes lateral hip stabilisation)
3. Hooklying Knee Pillow Squeezes 1 x 20 (Promotes bilateral pelvic stabilisationn through the adductors)
4. Frog (Promotes lumbar/pelvic extension
(Repeat the previous 2 exercises (2,3,& 4) a further 2 times (alternate 3 sets of each in total)
5. Hooklying Reverse Presses - 3 x 10 (Hmmm does not say what this exercise does, but I know it is to engage the shoulders blades together, will speak to Matt and find out)
6. Hooklying Pullovers Halfway - 3 x 10 (Promotes extension of the thoracic spine and scapular rotation)
7. Standing Chest Openers Unilateral - 2 x15/side (This does not say what it does either, but I believe it is to open up the chest and pull the shoulders back)
8. Hooklying Abdominal Crunches - 2 x 25 (Promotes engagement of the trunk flexors)
9. Assisted Hip Lift Position - 1 x 1min/side (Promotes bilateral pelvic stabilisation through external femur rotation)
10. Cats n Dogs - 1 x 10 (Promotes bilateral spine flexion and extension while loading the shoulder and hip joints)
11. Static Wall with Splits - 1 x 2mins (Promotes bilateral hip and lumbar flexion to re-establish the muscular chain between the trunk and pelvis with an emphasis on pelvic stability and erector engagement)
12. Static Wall Femur Rotations - 2 x 10 (Promotes thoracic extension while limiting the rotation ability of the lower load joints with an emphasis on hip stability)
13. Static Wall - 1 x 1min (Promotes thoracic extension while limiting the rotation ability of the lower load joints)
14. Standing Quad Stretch - 1 x 1min/side (This exercise stretches the muscles of the hip and repositions the pelvis)
15. Supine Groin Progressive - 10mins/level/side (Promotes elongation of the hip and groin muscles. The effect of this action will create a chain reaction of muscular response in the upper body)
16. Airbench - 1 x 1min (Promotes proper function of the lower load joints while stabilising the opposing pelvis)
As you can see it is a fair few exercises, and takes about 45-60mins to complete. please refer to Pain Free and Health Through Motion books by Pete Egoscue for pictures of the exercises. I will try and see if I can get the pictures posted up here.
When I did them this morning, there was no major problems, the one I find really difficult is number one, extreme tightness in my adductors and the outside of my calves. Also the static wall exercises are very dificult as I have very limited flexibility in my left hamstring, the left leg will not straighten out, it fairly bent, but Matt said this will gradually over time lengthen and I will be able to straighten my left leg, and then get my butt closer to the wall.
I also find the Supine Groin Progressive very uncomfortable when performing it on the left leg, very comfortable feeling, but I need to ride out the discomfort this just goes to prove how tight my hip flexors are, and over time this discomfort feeling will diminish....Hopefully ;)
Afterwards I felt really good, for most of the day I felt my shoulders were retracted and I felt more upright and not so round shouldered.
On a scale of 0-10, 0 being no pain, 10 being the worst pain, I would say I have been about a 3-4 today, but I haven't been too bad recently either, not done much walking so my pain levels have been low anyway.....Well low compared to what I would normally deal with....lol
I woke up extra early today, an hour earlier than usual, I'm usually terrible at getting up in the morning, but I know that I really need to do these exercises before work, it will make the day easier and I will be in better alignment.
The Menu of exercises I am doing are as follows: (Please note these exercises are for my dysfunctions and only mine, please do not try to copy as you will more than likely cause yourself harm and could make problems worse)
1. Abduction/Adduction - Feet Close - 5mins (This exercise promotes pelvic stabilisation through femur rotation)
2. Hooklying abductor presses 1 x 20 (Promotes lateral hip stabilisation)
3. Hooklying Knee Pillow Squeezes 1 x 20 (Promotes bilateral pelvic stabilisationn through the adductors)
4. Frog (Promotes lumbar/pelvic extension
(Repeat the previous 2 exercises (2,3,& 4) a further 2 times (alternate 3 sets of each in total)
5. Hooklying Reverse Presses - 3 x 10 (Hmmm does not say what this exercise does, but I know it is to engage the shoulders blades together, will speak to Matt and find out)
6. Hooklying Pullovers Halfway - 3 x 10 (Promotes extension of the thoracic spine and scapular rotation)
7. Standing Chest Openers Unilateral - 2 x15/side (This does not say what it does either, but I believe it is to open up the chest and pull the shoulders back)
8. Hooklying Abdominal Crunches - 2 x 25 (Promotes engagement of the trunk flexors)
9. Assisted Hip Lift Position - 1 x 1min/side (Promotes bilateral pelvic stabilisation through external femur rotation)
10. Cats n Dogs - 1 x 10 (Promotes bilateral spine flexion and extension while loading the shoulder and hip joints)
11. Static Wall with Splits - 1 x 2mins (Promotes bilateral hip and lumbar flexion to re-establish the muscular chain between the trunk and pelvis with an emphasis on pelvic stability and erector engagement)
12. Static Wall Femur Rotations - 2 x 10 (Promotes thoracic extension while limiting the rotation ability of the lower load joints with an emphasis on hip stability)
13. Static Wall - 1 x 1min (Promotes thoracic extension while limiting the rotation ability of the lower load joints)
14. Standing Quad Stretch - 1 x 1min/side (This exercise stretches the muscles of the hip and repositions the pelvis)
15. Supine Groin Progressive - 10mins/level/side (Promotes elongation of the hip and groin muscles. The effect of this action will create a chain reaction of muscular response in the upper body)
16. Airbench - 1 x 1min (Promotes proper function of the lower load joints while stabilising the opposing pelvis)
As you can see it is a fair few exercises, and takes about 45-60mins to complete. please refer to Pain Free and Health Through Motion books by Pete Egoscue for pictures of the exercises. I will try and see if I can get the pictures posted up here.
When I did them this morning, there was no major problems, the one I find really difficult is number one, extreme tightness in my adductors and the outside of my calves. Also the static wall exercises are very dificult as I have very limited flexibility in my left hamstring, the left leg will not straighten out, it fairly bent, but Matt said this will gradually over time lengthen and I will be able to straighten my left leg, and then get my butt closer to the wall.
I also find the Supine Groin Progressive very uncomfortable when performing it on the left leg, very comfortable feeling, but I need to ride out the discomfort this just goes to prove how tight my hip flexors are, and over time this discomfort feeling will diminish....Hopefully ;)
Afterwards I felt really good, for most of the day I felt my shoulders were retracted and I felt more upright and not so round shouldered.
On a scale of 0-10, 0 being no pain, 10 being the worst pain, I would say I have been about a 3-4 today, but I haven't been too bad recently either, not done much walking so my pain levels have been low anyway.....Well low compared to what I would normally deal with....lol
I have to do another set of 3 of the above exercises in the evening after work:
1. Abduction/Adduction - Feet close - 5mins
2. Supine Groin Progressive - 7mins per level today, did 2 levels
3. Airbench - 1min
I will try and post tomorrow if not the day after....
The Initial Assessment...
I met Matt Waters for my first Egoscue Assessment last night, I was slightly nervous for some reason, I'm not sure why, maybe because I feel this is my last chance saloon, as I have exhausted all other alternatives.
Before the assessment, last week Matt got me to fill out a form, with questions like "List all past injuries, no matter how little or insignificant they are? i.e - Twisted ankle as a kid", "Where is your pain currently?", "What aggravates your pain?", "What eases the pain?". We went over these answers last night and he wanted to find out more about the knee problem I used to have when I used to play Sunday League football between the ages of 11-15 (Soccer to you guys in the U.S :p )
He also asked me "What do I expect to get from doing the Egoscue Method?" Hmmmm good question I thought??? I felt like I was in a job interview....lol.....But I liked the question, I knew the answers, I want to be functional again, I want to be able to walk without pain, bend, squat, jump, run, move, I don't want to plan around things, "Am I able to do this?", "Will this cause me pain?"....I want to be spontanious again, I want to be a 23 year old, not an 80 year old, I'm sure my grandad moves more functional than me??....lol...
He has also suggested I check out a book called "The Miracle Man" by Morris Goodman, it's about a guy who nearly broke every bone in his body and could not speak, was paralyzed, doctors said he would never walk again, or live a normal life, and 8 months later he walked out of hospital!! He wants me to read this as it is a fantastic example of how you need to also get your mind in the right place, as well as concentrating on your body you need to ensure your mind wants to heal as well, a quote that I love is this:
"Nothing can stop the man with the right mental attitude from achieving his goal; Nothing on earth can help the man with the wrong mental attitude"
- Thomas Jefferson
I am definately going to look into getting this book, apparently you can't get it on Amazon.co.uk but it is avaliable on Amazon.com.
Say cheese :)
After the questions he got me to stand up with just my shorts on, and face straight ahead, he took pictures of me from the front, back and both sides, and then checked my pelvis, ASIS on both sides, and then checked my PSIS, and then checked them against each other on both sides, to check for any excessive forward tipping of the pelvis. He noted that my left hip is very high (Which is strange because I lean to the right, and have a very tight right QL, and you would think it was my Right hip that was high!), he also checked my knees, and the direction in which they were pointing, and also my shoulders, he noted that I have upper body rotation (Left shoulder more forwards than the right).
He also got me to stand on one leg, on both sides, and also to try and bend over and touch my toes....I couldn't even move more than 6", without pain in my left leg :(
He then went off and printed the pictures......Massive side shift to the right, (I knew this anyway, but it does look impressive everytime I see it..lol), he said we can't address everything in one go, because it will be too much, we need to get me stacked up correctly, basically he means from a side point of view, you should be able to drop a plumb line from the head, shoulder, hip, knee and Ankle, in my case, it's like a zig zag (I will post up my pictures later on for you to take a look...They ain't pretty...lol)
This took about an hour altogether, and so we moved onto some e-cises (The term used in Egoscue for the exercises), the idea behind each exercise is to start to awaken muscles that have been switched off, and when performing each of the exercises he would ask me straight away what did I feel? Egoscue is very much about getting in touch with your body, listening to your body, leanring the difference between good pain and bad pain, and working out which muscles are doing the work, while also taking deep abdominal breathing, it's really hard work to remember to breath, count and work out which muscles are working and how I feel......Well it's hard work for me...lol
Some of the exercises he has had to modify them for me, because I have no lumbar curve, certain exercises force you to flatten your back into the floor and we do not want this, very bad for me, need to retrain my lumbar curve.
Certain exercises address the upper back, the legs, & of course the lower back, the reason for this is because the body is a unit, it works together, it does not work independantly of each other, and this is a key focus of the Egoscue Method.
Some of the exercises caused me discomfort, not pain but discomfort and he said this is a sign of those muscles that are just not being work properly, or even at all, and I may experience some soreness over the next few days as my muscles get used to the program.
At the end of the session I did have some discomfort, but It felt good, I was starting to use my body properly and I cannot wait to get stuck into the exercises, and start experiencing some relief and more mobility :) Matt is a great guy, very understanding and a great listener, I think were gonna get on great, and I look forward to working with him more, I have my next appointment booked in for 18th August, which is 2 weeks time, in the mean time, if I have any questions, or any problems, then to contact him by phone or email and he will address the issues or modify the exercises if needed.
The program he has set out for me is 45mins long and I have to complete this first thing in the morning, after waking up, so it sets me up for the day, and I have to ensure I take my time, no rushing the exercises, it's all about listening to my body and not over doing the exercises. I also have to perform the Progressive Supine Groin stretch (I'll talk about this, and explain this in a later post) in the evenings and hold each level for 5-10mins on each leg, so I'm looking at an hour in the evening as well, it's going to require alot of my time and effort, but I am 110% willing to put in the effort, Egoscue System is all responsibility and I believe in the system and I believe in myself, How can you expect relief and improvement without hard work??
Before the assessment, last week Matt got me to fill out a form, with questions like "List all past injuries, no matter how little or insignificant they are? i.e - Twisted ankle as a kid", "Where is your pain currently?", "What aggravates your pain?", "What eases the pain?". We went over these answers last night and he wanted to find out more about the knee problem I used to have when I used to play Sunday League football between the ages of 11-15 (Soccer to you guys in the U.S :p )
He also asked me "What do I expect to get from doing the Egoscue Method?" Hmmmm good question I thought??? I felt like I was in a job interview....lol.....But I liked the question, I knew the answers, I want to be functional again, I want to be able to walk without pain, bend, squat, jump, run, move, I don't want to plan around things, "Am I able to do this?", "Will this cause me pain?"....I want to be spontanious again, I want to be a 23 year old, not an 80 year old, I'm sure my grandad moves more functional than me??....lol...
He has also suggested I check out a book called "The Miracle Man" by Morris Goodman, it's about a guy who nearly broke every bone in his body and could not speak, was paralyzed, doctors said he would never walk again, or live a normal life, and 8 months later he walked out of hospital!! He wants me to read this as it is a fantastic example of how you need to also get your mind in the right place, as well as concentrating on your body you need to ensure your mind wants to heal as well, a quote that I love is this:
"Nothing can stop the man with the right mental attitude from achieving his goal; Nothing on earth can help the man with the wrong mental attitude"
- Thomas Jefferson
I am definately going to look into getting this book, apparently you can't get it on Amazon.co.uk but it is avaliable on Amazon.com.
Say cheese :)
After the questions he got me to stand up with just my shorts on, and face straight ahead, he took pictures of me from the front, back and both sides, and then checked my pelvis, ASIS on both sides, and then checked my PSIS, and then checked them against each other on both sides, to check for any excessive forward tipping of the pelvis. He noted that my left hip is very high (Which is strange because I lean to the right, and have a very tight right QL, and you would think it was my Right hip that was high!), he also checked my knees, and the direction in which they were pointing, and also my shoulders, he noted that I have upper body rotation (Left shoulder more forwards than the right).
He also got me to stand on one leg, on both sides, and also to try and bend over and touch my toes....I couldn't even move more than 6", without pain in my left leg :(
He then went off and printed the pictures......Massive side shift to the right, (I knew this anyway, but it does look impressive everytime I see it..lol), he said we can't address everything in one go, because it will be too much, we need to get me stacked up correctly, basically he means from a side point of view, you should be able to drop a plumb line from the head, shoulder, hip, knee and Ankle, in my case, it's like a zig zag (I will post up my pictures later on for you to take a look...They ain't pretty...lol)
This took about an hour altogether, and so we moved onto some e-cises (The term used in Egoscue for the exercises), the idea behind each exercise is to start to awaken muscles that have been switched off, and when performing each of the exercises he would ask me straight away what did I feel? Egoscue is very much about getting in touch with your body, listening to your body, leanring the difference between good pain and bad pain, and working out which muscles are doing the work, while also taking deep abdominal breathing, it's really hard work to remember to breath, count and work out which muscles are working and how I feel......Well it's hard work for me...lol
Some of the exercises he has had to modify them for me, because I have no lumbar curve, certain exercises force you to flatten your back into the floor and we do not want this, very bad for me, need to retrain my lumbar curve.
Certain exercises address the upper back, the legs, & of course the lower back, the reason for this is because the body is a unit, it works together, it does not work independantly of each other, and this is a key focus of the Egoscue Method.
Some of the exercises caused me discomfort, not pain but discomfort and he said this is a sign of those muscles that are just not being work properly, or even at all, and I may experience some soreness over the next few days as my muscles get used to the program.
At the end of the session I did have some discomfort, but It felt good, I was starting to use my body properly and I cannot wait to get stuck into the exercises, and start experiencing some relief and more mobility :) Matt is a great guy, very understanding and a great listener, I think were gonna get on great, and I look forward to working with him more, I have my next appointment booked in for 18th August, which is 2 weeks time, in the mean time, if I have any questions, or any problems, then to contact him by phone or email and he will address the issues or modify the exercises if needed.
The program he has set out for me is 45mins long and I have to complete this first thing in the morning, after waking up, so it sets me up for the day, and I have to ensure I take my time, no rushing the exercises, it's all about listening to my body and not over doing the exercises. I also have to perform the Progressive Supine Groin stretch (I'll talk about this, and explain this in a later post) in the evenings and hold each level for 5-10mins on each leg, so I'm looking at an hour in the evening as well, it's going to require alot of my time and effort, but I am 110% willing to put in the effort, Egoscue System is all responsibility and I believe in the system and I believe in myself, How can you expect relief and improvement without hard work??
Monday 4 August 2008
Why am I writing this blog???
Hi Everyone, Welcome to my blog.....Let the fun begin : )
The reason for me starting this blog is to record my experience with the Egoscue Method, for those of you who do not know what The Egoscue Method is then please go to http://www.egoscue.com/.
I will be having my first appointment Monday 4th August 2008 (That's today...lol) and the session will last about 90minutes, during this time my therapist will be taking pictures of my posture, front, back and both sides in my normal relaxed posture, observing my posture from all angles and also getting me to perform some functional tests to see how my body behaves in certain movements. With the findings from these tests and my posture, he will create a customized program (or as they call it in Egoscue a customized Menu of exercises) that will address all my postural issues, and he will take me through each exercise individually, ensuring I carry them out correctly.
The Egoscue Practioner I will be seeing is Matt Waters and he is based in Surrey England, please checkout his website http://www.upwardspiral.co.uk/
The reason for me starting this blog is to record my experience with the Egoscue Method, for those of you who do not know what The Egoscue Method is then please go to http://www.egoscue.com/.
I will be having my first appointment Monday 4th August 2008 (That's today...lol) and the session will last about 90minutes, during this time my therapist will be taking pictures of my posture, front, back and both sides in my normal relaxed posture, observing my posture from all angles and also getting me to perform some functional tests to see how my body behaves in certain movements. With the findings from these tests and my posture, he will create a customized program (or as they call it in Egoscue a customized Menu of exercises) that will address all my postural issues, and he will take me through each exercise individually, ensuring I carry them out correctly.
The Egoscue Practioner I will be seeing is Matt Waters and he is based in Surrey England, please checkout his website http://www.upwardspiral.co.uk/
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