My core improved, getting stronger the more I exercised. I knew that I blamed myself for running 16 marathons in 8 years while 50 pounds heavier. I thought my fitness image was a reflection of how strong I was. Now I feel as if my struggles with physical pain and emotions before and after surgeries is a more telling and honest gauge of my strength. My doctors keep telling me to stop blaming myself. This is not my fault. Perhaps this is my new mantra as I enter into my 60th year.
While the decision to have surgery may come with apprehensions, many individuals find that it opens the door to a new, healthier chapter. This post explores the journey of recovery and the steps you can take to embrace a new normal.
Understanding the Procedure:
Lumbar spinal fusion is a surgical procedure designed to stabilize the spine by fusing two or more vertebrae together. It’s often recommended for those experiencing chronic pain due to conditions like herniated discs or degenerative disc disease. While the surgery itself is a crucial step toward relief, understanding what comes next is equally important. For the brain and mental aspect, understanding where support can come from is also paramount to recovery.
The Recovery Process:
The first few weeks after surgery can be challenging. One may experience pain, fatigue, and limited mobility. Laying in bed for most of the day and night can be exhausting. Read that sentence again, folks. Sounds counterintuitive, right? The medicines for pain and inflammation can cause sweating day and night, insomnia, and forgetfulness. It's essential to follow the surgeon's post-operative instructions carefully. Regular follow-ups will ensure one's recovery stays on track.
What to Expect:
- Initial Weeks: Focus on rest and gradual mobility. One may start physical therapy within a few weeks to regain strength and flexibility.
- Pain Management: Discuss any discomfort with a healthcare provider to manage pain effectively.
- Activity Restrictions: Avoid heavy lifting, twisting, and high-impact activities as your body heals.
Embracing New Activities:
As you progress in your recovery, it’s vital to reintroduce activities gradually. This doesn’t mean you’re limited to a sedentary lifestyle; rather, it’s about discovering new ways to stay active. This is my personal growth point. I am not a know-it-all by nature, but I have been teaching movement and mindfulness since 1979 in some form or fashion. Movement is what I turn to for anxiety.
Tips for Integrating Safe Exercises:
Initially, and often, check in with a physical therapist, most likely scheduled to come to the home for the first month or more.
- Walking: Start with short, gentle walks. Gradually increase distance as it feels more comfortable.
- Swimming: Water-based activities are excellent for low-impact movement and can be soothing for your back.
- Yoga: Consider gentle yoga or stretching to enhance flexibility and strengthen your core.
Long-Term Lifestyle Changes:
Post-surgery life is an opportunity to reassess one's lifestyle. Small changes can make a significant difference in maintaining spinal health.
Healthy Habits to Adopt:
- Nutrition: Focus on a balanced diet rich in anti-inflammatory foods, such as fruits, vegetables, and lean proteins.
- Posture: Be mindful of the posture, especially when sitting or lifting objects. Proper ergonomics can prevent strain on the spine.
- Regular Check-Ups: Continue to see a healthcare provider for check-ups to monitor spinal health.
Mindset Matters:
One's mental health plays a crucial role in recovery. It’s common to feel angry, frustrated, sad, or anxious during this process. Cultivating a positive mindset can help one navigate the ups and downs of recovery.
Strategies for Mental Resilience:
- Mindfulness Practices: Engage in mindfulness or meditation to manage stress and enhance well-being.
- Journaling: Keeping a recovery journal can help you track progress and reflect on your journey.
- Seek Support: Don’t hesitate to reach out to friends, family, or support groups. Sharing experiences can be incredibly validating.
- Music: Music is a universal language that touches us in inexplicable ways. I turn to music during so many of my life's challenges.
- Humor: Watch comedies, and as mobility increases, go outside and watch little kids play, as they always make me laugh! Funny animal videos on YouTube also make me crack up.
- Distract oneself: Binge watch a series that there was not time for before surgery. Pick up a new hobby, and try something new and different as the recovery progresses.
Conclusion:
Life after lumbar spinal fusion is about more than just recovery; it’s about embracing a new normal. With the right mindset, support, and healthy habits, one can transform and rediscover joy in everyday activities. Find relief in saying, "I cannot vacuum the floor, sorry, doctor's orders." Delegating responsibilities is part of a new normal. Celebrate progress, no matter how small, and remember that each step forward is a victory worth acknowledging. We all embark on a journey of healing and renewal at some point in our lives, and the possibilities ahead are bright. Read that sentence again, repeat daily, aloud.
In Gratitude,
KJ Landis@superiorself on Instagram and X
SuperiorSelf channel on Youtube
[email protected]
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