100 Days to Pain Free Challenge

In 2016, I experienced sharp pain in my left hip, a tingling sensation down my left leg, and severe lower back pain. It was so painful everyday activities that we all take for granted; sleeping, getting off the bed, putting shoes on, getting into and out of a car, sitting, standing in one spot, etc., was too painful to bear. An X-ray and MRI showed I had herniated discs, L4 and L5.

My treatments included three epidural steroid injections, physical therapy, chiropractor, pelvic traction, gentle massage, ice and heat therapy, and electrical muscle stimulation. I recovered to about 65% - 75%, where I can perform daily functions with minimal pain. However, physical activities like lawn work had to be limited to 1.5 hours. Anything more required: Ibuprofen, Tylenol, and a back massage.

I've always been physically active, and the idea of not being able to play basketball, ski/snowboard, and take care of my lawn was not something I was content with. With the specialist follow-up, I suggested that back surgery is the next step to get me back to 100%. She recommended against back surgery as it does not guarantee my condition will improve. The specialist suggested I continue to monitor and manage the pain. When I asked what activities and exercises I could do without the risk of aggravating the back, she didn't give specific answers. She recommended limiting movements that can cause the discs to rub, which may result in more disc fluid leak, upsetting the nerves. My body will tell me what I can and cannot do.

On January 2, 2022, I embarked on a "100 Days to Pain Free Challenge". My goal was, by April 11, 2022, I no longer have to manage pain due to herniated L4 and L5 discs by working out 1 hour per day and four days per week, strengthening all body parts with a strong core and flexibility to support and protect the vulnerable back. My at-home routines were: 1 mile and 5K run, back and shoulders, chest, biceps and triceps, legs, abs, and yoga. Yes, at a glance, these activities may not be what the doctor orders. But I took it slow, listening to my body and distinguishing between pain and slight discomfort. With abs and yoga, I can perform some movements and cannot with others. With enough trial and error, I landed on the routines that worked for me.

Through dedication and perseverance, since April 11, 2022, my back has been around 90%! I completed a half-marathon, played pick-up basketball for the first time since 2016, and was able to do lawn work for an extended time. I still have to watch my posture to ensure proper muscles are recruited for various activities, but overall, the recovery is going well.

I'm not a doctor, a physical therapist, or a personal trainer, but I thought I would share my experience overcoming severe back pain due to herniated discs (L4 & L5). At 46, I'm in the best physical, intellectual, and emotional state of my life! I avoided becoming a statistic and came out the other side. If you're in a similar position, consult your doctors, but at the same time, do your research and slowly test what your body can and cannot do. Good luck!