tank | short sleeve version | shorts | high rise short version | shoes
My #1 goal…
since surgery has always always been- listen to my body and stay pain free. Mostly why I took an extra conservative path toward recovery. It’s been a little over a year since my surgery and I’ve been back to CrossFit Apollo since the end of May, almost 3 months!
Post Surgery workout timeline:
Surgery – July 23, 2019
Physical Therapy for 3 months (3 month post here)
Reformer Pilates for 3 months (6 month post here)
Running and short HIIT workouts for 2 months
CrossFit – May 2020 to now
Other than my pain free goal…
I didn’t want to move backward in my progress. It was definitely hard to take it slow and wait for my body to fully heal before moving on to a different type of activity. The memory of my pain helped me think long term even if that meant taking it slower than I’d like.
Wall Ball Thoughts
After my first surgery, I remember doing wall balls in the same spot pictured above. Except, I was hurting! I kept going and the thought came to my mind “one day you’ll be able to do wall balls pain free.” I brushed it off and doubted, but now I can do them pain free!
The People Along The Way
The inspiring people I’ve met along the way have been the BEST BEST BEST part of this journey – from my surgeon, nurses, physical therapists, pilates teachers, and NOW my CrossFit coaches.
The coaches at CrossFit Apollo have known me for awhile, before my injury they coached me and really taught me how to do CrossFit. Each coach helps me modify any movement in the wod that I might be a little apprehensive about. They help me take it slow, but also push me too! I feel SUPER confident working out under their supervision- they are all great motivators who keep me challenged daily and (somehow) coming back for more!
Movements
The rest of the pictures below are snapshots of movements I can do without pain. They are mostly bodyweight movements because I don’t lift much weight. I started out slow (again) just trying out each movement and then waited to see how my body felt the next day. Most movements with heavier weights caused discomfort, but otherwise – I’ve been pleasantly surprised at how much I’ve been able to do… pain free!
Photos by: Alexi Conroy
Website & Instagram
Whats Next?
There are always more movements to progress toward in CrossFit and honestly, that’s one of my favorite parts about CrossFit as a workout. This is just the beginning! I’m still doing reformer pilates about 3 times a week, as well as running. I’ve never had to be so diligent and patient with myself or an experience in my life, but my body feels amazing! Each week I see and feel progress, it hasn’t come all at once but it has come slowly and gradually.
This experience/injury has helped me find a healthy balance with working out. I’m learning how to listen to my body and push to it’s safe limits, as opposed to just going as hard as I can. I’d like to stay active for the rest of my life and in order to do that, I’ve think it’s important to find the healthy line between pushing just enough and pushing too far. Also – to help track my recovery and strain, I started wearing a Whoop. It has really helped me see how my workouts and different foods affect my body.
Final Thoughts
Back pain is so prevalent and ubiquitous- you never know who could be suffering. I remember chatting with a co-worker/friend about my situation when I returned to work after surgery. I had no idea he suffered from back pain and when I shared more details with him, he was intrigued. Turns out – he was also a candidate and just had a successful double disc replacement surgery from Dr. Blumenthal 2 weeks ago! I love sharing my story and writing these updates for that exact reason. I’ve also spoken to countless others dealing with agonizing pain. I confidently tell them I’ve been where they are and to hang in there. I know every situation is different, but if you continually search- you will find the solution best suited to your situation.
It’s amazing to look back and see how far I’ve come. From the inability to sit down or walk to feeling like a super slow/stiff sloth to driving a motorized cart in the grocery store to doing my favorite handstand walks again. I’m grateful to be at this point, but I’m not done! I’ve got even more progress to make. Thank you so much for reading, sharing, and following along. If you have any questions at all, I’d love to hear from you!
If you’d like to continue reading, I’ve linked each post here:
Previous Posts: Part 1 | Part 2 | Part 3 | Part 4 | Part 5 | Part 6 | Part 7 | Part 8
Next Post: Part 10 | Part 11 | Part 12
Surgeon – Dr. Scott Blumenthal, Texas Back Institute at The Center for Disc Replacement; Hospital – Texas Health Center for Diagnostics & Surgery
Physical Therapy – Performance Physical Therapy, Reformer Pilates – Core Pilates, CrossFit Apollo
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Hi Ash,
I am 3 months post op today from my L4/5 disc replacement surgery and am experiencing a lot of low back pain when I am up and moving too long. Did you have anything like this at 3 months post op?
Thank you,
Paula
Hi Paula, Yes – absolutely! It is totally normal to have some low back pain. It is a defeating feeling to have pain after surgery, thinking it will last forever… but it doesn’t last long and with proper tools/stretching/recovery modalities it will fade or you will figure out what works best for your body. Maybe standing for one hour is too long, but 45 minutes is ok. I love pilates for keeping my body supple and toned. It really has worked wonders for me. Wishing you the best, always!
OMG you and your website was exactly what I needed today. THANK YOU!!! After seeing it, I went to the gym today for the first time in 6 weeks and I was not afraid. It has been 10 1/2 months. In August 2020 I was literally in the best shape of my life (I’m 56 and most think 40’s), hoping to hit the Ironman in Barcelona – until it happened “again.” The L4/L5 nucleus came out and pushed my sciatica nerve over the bone and all but paralyzed me. You know the pain. I had to have basically an emergency microdiscectomy. It was my second one. The first was in 8/2011. This one (2nd) was on October 30, 2020. I recovered and was so excited again, but knew it would not last (doc told me). Shortly thereafter, just with walking, in Jan 2021 it happened again. This time I was told that I couldn’t be helped, I had bone density issues, “possible” osteoporosis. I was told that a “unique, complex fusion” was the only chance I had, but worse was the fact that my life as I knew it (or ever wanted it to be like) was over. A little off topic, but everyone who knows me truly believes I am the most positive human being that may have ever been born, but honestly what they didn’t know was this put me in a spiral depression so bad that I literally wanted to commit suicide. Although that was a fast thought (and I knew it was stupid), it did come! And I am glad it did. It forced me to fight. I searched the Internet and the world high and low until I found a YouTube video about Tommy Tompkins and “1 year after ADR surgery at ONZ in Germany.” I am mediately tracked him down and he set me up with a consultation with the neurosurgeons in Germany. I sent all my x-rays, MRI’s, bloodwork and bone density reports. 19 days later I was on an operating table at Elizabeth Hospital, just outside Cologne Germany having two ADR’s – One in my L4/L5 and one in my S1. That was June 1, 2021. Today marks six weeks, approximately and the first day I could go back to the gym and slowly start working out. However, I was very anxious because I didn’t know what to do (I did the PT for the first 6 weeks – basically walking and other small movements), so I searched the Internet for exercises to do and found your website and read your story and looked at all the pictures and what you were doing. WOW was my first thought, along with an open mouth reading and looking at your body/exercises and what you have accomplished! I immediately sent it to my buddy Reinaldo in the UK, who is number two on the surgery table the same day as me. He is from the UK and had the identical surgery I did. We are buddies now – special bond. We celebrated your website and wrote to him (in caps): “YES BUDDY, CHECK HER (you) OUT, THIS IS US, THIS IS WHAT OUR BODIES WILL BE DOING SOON BUDDY!” I went to the nearest gym in Key West, where I’m staying for another month and a half while recovering, joined the gym and worked out today. I won’t tell you what I did, as it is so embarrassing, but I was moving and exercising regardless of the fact I was using 5 and 10 pound weights. LOL. In summary, THANK YOU!!!! If you would ever like to talk, or if you can talk, or someone you know needs inspiration (I’ll do my best), please don’t hesitate to call me. My name is Mark and my phone number is 305-515-5000. BTW – I now see why you wrote of your appreciation for all those that were there for you and inspired you. Just put a smile in your heart tonight when you close your eyes and know, you have paid it forward and inspired two more people. Congratulations to you keep going hard and I hope God blesses you always. Sincerely, Mark Horne
Mark! WOW!! I am totally speechless. I am so happy for you! Thank you for sharing with me, I am so glad you went to the gym without fear!! You got this. I wish you and your new friend all the best, and a speedy and positive recovery… esp for the most positive human being ever born!! I love this so much, you have made my whole year! Today is actually my 2 year surgery anniversary, so your comment is perfect for me to read today!! I hope you’ll keep me updated on all your post op progress! Feel free to email me anytime!