Chronic Pain can feel like a strait jacket, especially if your body is held to ransom with muscle spasms, muscle tightness and a fragility which means a wrong move or knock can have a massive effect. Not only is your body held to ransom but you are mentally held by the same ties. Care free is a long way off. Life is black and white with occasional flashes of colour.
In the past when I have tried to do exercises, even gentle physio led ones I have come to grief. The last time resulted in a herniated disc (is this because I was shearing the disc through twisting due to it being under such pressure bought on by muscle tension/spasm?). However now I feel I have reduced the muscle spasms and tightness through my vertebral column. So simple but so effective. I can bend and move in ways I could only dream of before with confidence that nothing sinister will happen. The ties are loosening…
I wrote previously I would update the blog on how I personally was doing. I am starting to go through Sarah Key’s extensive body of work on joints in the body. The book title is ‘Keep your Joints Young’ in the UK and I think ‘The Body in Action’ on the other side of the world. In previous posts I have written about doing spinal rolling, reverse curl ups, knees rocking and the back block routine. I am now adding in some other exercises such as child pose, legs passing, segmental pelvic bridging, squatting, floor twists (gingerly!) and really getting in with the tennis ball to get those rusty facet joints moving. I’ve also had fun going through the other joint exercises to see which joints are stiff and which are fine. Toes are looking good…! I gained a lot of information in one morning. Less than a year ago I couldn’t have dreamed of doing any of this.
(Photo credit: Wikipedia)
I am thankful to have found the things that make a real and lasting difference. Maybe one day I can be free of that jacket and emerge as myself, changed yes but hopefully more butterfly than caterpillar.
So let’s get specific. Hopefully the techniques I have described in the rest of the blog are applicable to most people, with each person adapting them as required for themselves. However I wanted to give you an idea of the sort of things I do day-to-day to give some more specific ideas of some sort of routine which you can adapt for yourself.
In the morning, before getting out of bed I stretch/elongate in a balanced way. After a warm shower I will do some spinal rolling (Sarah Key exercise), a small amount of back ironing and if sciatica is a problem, have a check with the tennis ball for any sensitive areas in my back which I know aggravate my sciatica. I then massage on those areas (usually the same side of my spine as the sciatic pain) with the tennis ball. All this takes at the most 5 mins.
In the day, usually by some time in the afternoon I need to spend 10 – 20 mins lying down to take the pressure off the discs in the lower back. I use semi-supine for this (an Alexander Technique position). I also add a bit of back ironing if my lower back is a bit tight. Obviously this depends if I have access to an area to lie down! If I can’t lie down then Sarah Key has a good squatting technique. I will use the Alexander Technique throughout the day as a background to my activities (this means I will try to use my body as effectively as I can to reduce any tension and stress on all areas of it)
Before bed, its more back ironing, tennis ball checking and massage, exercises from Sarah Key (spinal rolling, reverse curl-ups) and if my back is relaxed I will try Sarah’s Back Block routine to try to help feed my discs. If things have flared up then I use semi-supine for 10- 20 mins. Anywhere between a total of 10 and 30 mins of treatment depending on time available and how my back is feeling. Each day will therefore be a little different depending on what activities I have been doing and how my overall well-being is.
In time I hope to be able to add more of Sarah Key’s exercises to help my lower back further and also try some of her exercises for other joints in the body. Sarah Key also gives details in her books of a 30 min daily exercise plan.
Layer onto this some walking, swimming and hopefully in time further sport/exercise and it combines to make life much more comfortable! Try seeing what works for you!
Sarah Key has informed me that she is now using the term ‘Back Ironing‘ in her treatment of patients! Its a concise description of ‘melting the armor-plated back of the pelvis’ which she has used in the past.