[bunz50]

Good Morning all, may I ask if anyone has an exercise routine? Recently my husband got me a treadmill, which I am trying to walk at least 30 mins a day, all tho sometimes I can only do 15 mins having lower back and sciatica pain, as well I am not as active as I used to be, I am actually enjoying the treadmill.and it is safer than outdoor walking for me(live in rural area and walked the side of the highway and hated it)yeah easy winter walking! I have found myself getting in a rut with my dang chronic pain and my weight issues since I quit smoking 2 yrs ago to have my surgery(3 level ACDF), I am not obese or anything (135 lbs now pre surgery 115 lbs)but the extra weight just does not feel good, I am so not comfortable in my body so many changes and hoping for good results with walking every day now.
Bunz

[Dr. Smith]

Walking is great. Several of my doctors have told me it's probably the single best exercise/activity we can do (assuming we can do it). I can't (much at all), so I'm trying Tai Chi w/ some Qigong mixed in. I'm also getting out a bit and working with my therapy dog. That's good for both of us.

One other thing that has helped me with both pain and weight is a diet for intractable pain (briefly, at least 50% protein, no carbs/sugar, no dairy except cheese, no fruit juice).
http://pain-topics.org/pdf/IntractablePainSurvival.pdf
(Page 34)

It's been 2 years since I've had any dairy, and in an evening of weakness last month, we broke down and got some ice cream from a local dairy. The next day my pain levels went up 2 points, I ached all over. A couple days later I was back to "normal" (for me). Curious about this, I repeated the experiment a couple more times, with the same result. Apparently dairy is a no-no for my particular metabolism, which is a shame, cuz I love the stuff.

I'll probably do it again from time to time, (even my doctors agree, "ya gotta live") but no more than a couple times a year. It might be worth it on a rare occasion, but not more than that. Gotta pay the piper.

Doc

[cath1]

Originally Posted by bunz50

Good Morning all, may I ask if anyone has an exercise routine? Recently my husband got me a treadmill, which I am trying to walk at least 30 mins a day, all tho sometimes I can only do 15 mins having lower back and sciatica pain, as well I am not as active as I used to be, I am actually enjoying the treadmill.and it is safer than outdoor walking for me(live in rural area and walked the side of the highway and hated it)yeah easy winter walking! I have found myself getting in a rut with my dang chronic pain and my weight issues since I quit smoking 2 yrs ago to have my surgery(3 level ACDF), I am not obese or anything (135 lbs now pre surgery 115 lbs)but the extra weight just does not feel good, I am so not comfortable in my body so many changes and hoping for good results with walking every day now.
Bunz

Hi Bunz,

I'm struggling with the same issues, only about 5 or 6 lbs heavier then presurgery, but on a short 5 foot frame that's a lot. And I feel so flabby and out of shape... I too was told walking is the best thing. Also, I'm able to do some time on my stationary bike (we found one that has an upright sitting position that doesn't hurt my neck posture or bring on neural symptoms.) Another thing that I to do is ankle weights (since all my issues are neck/arms/hand)... I put the ankle weights and can lie on the floor with my neck on my cervical pillow and do light palates for legs and stomach. (leg lifts, circles, bicycle in the air, that sort of thing). I am super careful of my posture not to hurt my new fusion, and I ok'd it with my physiotherapist and my neurosurgeon. My ankle weights are only 4lbs, not crazy heavy, and they are available at Zellers and Walmart for about $10. Lastly, swimming is the BEST for our bodies and issues. We just put a pool in this summer for me, the water therapy is awesome, it takes all the pressure off the neck and nerves. Unfortunately living in Ontario we won't be doing much swimming for the rest of the year, but I still have my Goodlife Fitness membership so I may just have to try the pool there again this winter.

I was just telling my hubby last night I want to start going to the gym again this weekend so I can get back on the treadmill there since the weather is crappy here right now.... we were big gym rats pre-surgery (actually where I met him).

Let me know if you find any other exercises that I might be able to try also!

Have a great day.
Cathie

[Sheri_TOS]

Bunz -

It is a balancing act between exercise, our spine and TOS symptoms. I am both a spiney and a TOS patient. During my 1st experience with TOS, my workouts were limited to an eliptical trainer with stationary arms. Since then I have had surgery for the TOS and regained the use of the right arm/hand but due to the possibilty of TOS coming back on the right side, I limit my arm activities. Since then, I became a neck patient and also developed TOS on the left side. Like Cathy, any sports/activities involving the arms are out for me. Sometimes, I will lift some weights at the gym but nothing more than 5-10 lbs. My arms used to be so toned and now . . .

Walking is a good exercise and I have started walking at lunchtime. However, I walk with my arm supported (say in a vest pocket) as the hanging arm will trigger the ulnar nerve symptoms (TOS) on my left side.

I am also trying to lose weight but it's due to a hard pregnancy followed by six months on crutches. Try being on crutches and having arm/shoulder problems!!

[bunz50]

Originally Posted by Dr. Smith

Walking is great. Several of my doctors have told me it's probably the single best exercise/activity we can do (assuming we can do it). I can't (much at all), so I'm trying Tai Chi w/ some Qigong mixed in. I'm also getting out a bit and working with my therapy dog. That's good for both of us.

One other thing that has helped me with both pain and weight is a diet for intractable pain (briefly, at least 50% protein, no carbs/sugar, no dairy except cheese, no fruit juice).
http://pain-topics.org/pdf/IntractablePainSurvival.pdf
(Page 34)

It's been 2 years since I've had any dairy, and in an evening of weakness last month, we broke down and got some ice cream from a local dairy. The next day my pain levels went up 2 points, I ached all over. A couple days later I was back to "normal" (for me). Curious about this, I repeated the experiment a couple more times, with the same result. Apparently dairy is a no-no for my particular metabolism, which is a shame, cuz I love the stuff.

I'll probably do it again from time to time, (even my doctors agree, "ya gotta live") but no more than a couple times a year. It might be worth it on a rare occasion, but not more than that. Gotta pay the piper.

Doc

Thanks Doc for your reply, my Dr suggested walking a while ago stating one of the best exercises to lose weight, it is difficult as most days my pain level is 7-8.and the rubbery legs is a weird feeling holding on tight to the rail lol, Tai Chi would be interesting but does it help with weight loss or just good stretching? I have a lot of good stretches my PT has me doing daily.
I am not a big eater, I really try and watch what I eat, I am not into sweets my hubby eats that stuff, I like chips, popcorn etc the salty stuff and not into dairy much at all hubby has ice cream every nite trys to intice me to eat it, but no thanks. I am making my baked penne tonite lots of melting cheese yummy lol. I'm a pasta freak! Carbs = pasta right? Not a good diet for me lol. What kind of dog do you have Doc? I take it therapy dog meaning you walk your dog when you can? Thanks again and take care.
Bunz

[bunz50]

Originally Posted by cath1

Hi Bunz,

I'm struggling with the same issues, only about 5 or 6 lbs heavier then presurgery, but on a short 5 foot frame that's a lot. And I feel so flabby and out of shape... I too was told walking is the best thing. Also, I'm able to do some time on my stationary bike (we found one that has an upright sitting position that doesn't hurt my neck posture or bring on neural symptoms.) Another thing that I to do is ankle weights (since all my issues are neck/arms/hand)... I put the ankle weights and can lie on the floor with my neck on my cervical pillow and do light palates for legs and stomach. (leg lifts, circles, bicycle in the air, that sort of thing). I am super careful of my posture not to hurt my new fusion, and I ok'd it with my physiotherapist and my neurosurgeon. My ankle weights are only 4lbs, not crazy heavy, and they are available at Zellers and Walmart for about $10. Lastly, swimming is the BEST for our bodies and issues. We just put a pool in this summer for me, the water therapy is awesome, it takes all the pressure off the neck and nerves. Unfortunately living in Ontario we won't be doing much swimming for the rest of the year, but I still have my Goodlife Fitness membership so I may just have to try the pool there again this winter.

I was just telling my hubby last night I want to start going to the gym again this weekend so I can get back on the treadmill there since the weather is crappy here right now.... we were big gym rats pre-surgery (actually where I met him).

Let me know if you find any other exercises that I might be able to try also!

Have a great day.
Cathie

Hi Cathie and thx for your reply, I wish 5 or 6lbs was my problem compared to what I gained, by the way I am 5"1 lol, but smoke free 2 1/2 yrs yeah!!!!!
I only have a few stretching exercises I can do and now the treadmill, unforunately I cannot get down on the floor to do any type of exercise(herniated discs L2-3 3-4, L4-5)I probably would not be able to get back up LOL, just since walking I can feel additional pain, lower back, butt and legs, but I believe it is because I'm out of shape, and getting muscles moving that haven't moved in awhile(old age lol) really never was into working out at a gym and I do not know how to swim, I am just trying to do what I can and lose just a bit of weight and get my heart in shape as well, thanks again and enjoy the day, sunshine is on the way today!

[bunz50]

Originally Posted by Sheri_TOS

Bunz -

It is a balancing act between exercise, our spine and TOS symptoms. I am both a spiney and a TOS patient. During my 1st experience with TOS, my workouts were limited to an eliptical trainer with stationary arms. Since then I have had surgery for the TOS and regained the use of the right arm/hand but due to the possibilty of TOS coming back on the right side, I limit my arm activities. Since then, I became a neck patient and also developed TOS on the left side. Like Cathy, any sports/activities involving the arms are out for me. Sometimes, I will lift some weights at the gym but nothing more than 5-10 lbs. My arms used to be so toned and now . . .

Walking is a good exercise and I have started walking at lunchtime. However, I walk with my arm supported (say in a vest pocket) as the hanging arm will trigger the ulnar nerve symptoms (TOS) on my left side.

I am also trying to lose weight but it's due to a hard pregnancy followed by six months on crutches. Try being on crutches and having arm/shoulder problems!!

Hi Sheri, I am sorry you had a hard pregnancy and ended up on crutches );, I could not operate them without falling on my *** lol! I am a spiney (cervical 3 level ACDF and lower lumbar)and bilateral tos'er as well and I am very familiar with pain, heaviness, weakness, and radiculopathy in both my arms, but I have hand rails I hold on to on the treadmill so the walking really does not increase my symtoms in my arms, just pumping up the heart and getting a good sweat going burning calories lol, and if I am having a bad day I do less or none at all, but trying for a least 15 mins,
Thx for your response and enjoy your day!
Bunz

[cath1]

Originally Posted by bunz50

Hi Cathie and thx for your reply, I wish 5 or 6lbs was my problem compared to what I gained, by the way I am 5"1 lol, but smoke free 2 1/2 yrs yeah!!!!!
I only have a few stretching exercises I can do and now the treadmill, unforunately I cannot get down on the floor to do any type of exercise(herniated discs L2-3 3-4, L4-5)I probably would not be able to get back up LOL, just since walking I can feel additional pain, lower back, butt and legs, but I believe it is because I'm out of shape, and getting muscles moving that haven't moved in awhile(old age lol) really never was into working out at a gym and I do not know how to swim, I am just trying to do what I can and lose just a bit of weight and get my heart in shape as well, thanks again and enjoy the day, sunshine is on the way today!

hey again,

So, I asked my physiotherapist today for some exercises that I can do with out compromising my neck and arm issues. And apparently the advice I gave you about the ankles weights was a big no no.... I had asked my last PT and she ok'd that, but this one says no way, don't do any leg lifts since it puts a strain on your neck muscles. (good thing I told him, oops). He gave me royal **** for it. But he did give me alternatives, and you may be able to do this one since it's done standing up. Lean against a wall with your back, feet apart in front of you, slightly bend forward at the waste, arms on your hips, keep your neck and back straight, then slowly slide your butt down the wall and squat. Great for butt and legs. Hold onto a chair if you are unsteady. It's great for getting strength back into your legs too. Also, he said that a stationary bike is the very best cardio for us neck fusion people, and walking on a treadmill is second best. So keep up the walks! 15 mins is a great start

I'm with you on the carbs and salty snacks, that's my downfall too.... I have to watch what I eat, and my hubby eats whatever he wants and never gains an ounce, just not fair... LOL. Trying to make sure you have lean protein with every meal, and lots of fresh veggies is a good way to fill up without all the carbs. I can usually slim down a bit if I cut out all the refined sugars, breads and carbs and make a point of drinking more water. (did you know if you drink 10-12 glasses of water a day your body will burn more calories, and you will feel full because of the water) It's not easy, and you end up peeing all damn day, LOL, but it's an easy way to shed a few pounds without too much cardio. Start your day with 3 glasses of cold water (or lemon water) right when you wake up, then another 3 at lunch, and anoter 3 at dinner, and you'll be surprised how quickly you will loose water retention. Do this for 3 days and you'll see a drop on the scale.

Have a great weekend!!
Cathie

[bunz50]

Originally Posted by cath1

hey again,

So, I asked my physiotherapist today for some exercises that I can do with out compromising my neck and arm issues. And apparently the advice I gave you about the ankles weights was a big no no.... I had asked my last PT and she ok'd that, but this one says no way, don't do any leg lifts since it puts a strain on your neck muscles. (good thing I told him, oops). He gave me royal **** for it. But he did give me alternatives, and you may be able to do this one since it's done standing up. Lean against a wall with your back, feet apart in front of you, slightly bend forward at the waste, arms on your hips, keep your neck and back straight, then slowly slide your butt down the wall and squat. Great for butt and legs. Hold onto a chair if you are unsteady. It's great for getting strength back into your legs too. Also, he said that a stationary bike is the very best cardio for us neck fusion people, and walking on a treadmill is second best. So keep up the walks! 15 mins is a great start

I'm with you on the carbs and salty snacks, that's my downfall too.... I have to watch what I eat, and my hubby eats whatever he wants and never gains an ounce, just not fair... LOL. Trying to make sure you have lean protein with every meal, and lots of fresh veggies is a good way to fill up without all the carbs. I can usually slim down a bit if I cut out all the refined sugars, breads and carbs and make a point of drinking more water. (did you know if you drink 10-12 glasses of water a day your body will burn more calories, and you will feel full because of the water) It's not easy, and you end up peeing all damn day, LOL, but it's an easy way to shed a few pounds without too much cardio. Start your day with 3 glasses of cold water (or lemon water) right when you wake up, then another 3 at lunch, and anoter 3 at dinner, and you'll be surprised how quickly you will loose water retention. Do this for 3 days and you'll see a drop on the scale.

Have a great weekend!!
Cathie

Thx Cathie, I get up every morning at 5:00 am and the frist thing I do is drink a glass of lemon water right down, although I don't drink that many glasses (probably 6-8)but will try drinking more,
Just want to feel better with less pain!
Thanks again and enjoy the day!
Bunz