Let’s be honest: getting back into working out is no easy feat, especially after undergoing surgery. I faced a long, challenging path back to fitness following my back surgery. I felt scared and isolated, navigating a journey without a clear plan. Ultimately, it took me about 18 months before I felt “normal” again. I’m sharing my experience because I understand how tough recovery can be!
Why is Getting Back Into Working Out After Surgery So Hard?
Post-surgery, our bodies often feel foreign. We tend to develop unhelpful habits and compensation patterns due to pain or fear of re-injury. The thought of pushing ourselves too hard looms large, and jumping back into old routines can worsen the very problems we’re trying to fix.
How Can a Holistic Health Coach Help Me in My Post-Surgery Journey?
Holistic health coaches provide personalized guidance tailored to your unique situation. They want to understand your goals and help create a comprehensive health and wellness plan that goes beyond just losing weight or eating healthier. This collaborative approach addresses crucial areas such as exercise, nutrition, stress management, sleep, social connections, and even spiritual well-being.
Working with a coach after surgery offers a structured way to ease back into movement. They’ll help you navigate what you can and can’t do, exploring various paths forward to ensure a sustainable recovery.
4 Tips for Working Out After Surgery
Give Yourself Grace: Healing Takes Time; Be Patient With Yourself.
Post-surgery recovery is a deeply personal journey, and everyone heals at their own pace. It’s crucial to acknowledge that setbacks are normal and part of the healing process. Allow yourself the space to feel whatever emotions arise, whether it’s frustration, sadness, or fear. Practicing self-compassion means recognizing that it’s okay to have off days. You are not defined by your limitations or temporary setbacks, but by your resilience in the face of challenges. Celebrate small victories, like walking a bit further or feeling less pain, and remind yourself that every step toward recovery is significant. Surround yourself with supportive friends and family who understand your journey, as their encouragement can help reinforce patience during tough times.
Ignore the Internet: Avoid Comparing Your Journey to Others; Focus on Your Own Progress.
In today’s digital age, it’s easy to find yourself scrolling through social media, comparing your journey with others. Remember that everyone’s experience is unique, influenced by factors like their health history, type of surgery, and personal circumstances. Social media often showcases highlight reels, which may distort reality and lead to unrealistic expectations. Instead of comparing yourself to others, focus on setting personal goals based on your own values and progress. Keep a journal of your milestones, noting improvements in strength, endurance, or overall well-being. By shifting your focus inward and celebrating your individual achievements, you’ll cultivate a more positive and motivating mindset.
Listen to Your Body: Pay Attention to Your Body’s Signals and Adjust Accordingly.
Your body provides valuable feedback, especially during recovery. Learning to listen to its signals is critical for a safe and effective return to exercise. This means distinguishing between discomfort that indicates progress and pain that warns of potential injury. Honor fatigue, soreness, or any unusual sensations, and don’t hesitate to modify your activities when needed. Engaging in practices like mindfulness or yoga can enhance your body awareness, helping you tune into how you feel physically and mentally. Regularly check in with yourself before, during, and after workouts to assess your energy levels and readiness to exercise. Developing this awareness fosters trust in your body, empowering you to make informed decisions about your workouts.
Be Open to New Modalities: Explore Different Forms of Exercise That Can Support Your Recovery.
Recovery presents a unique opportunity to explore new forms of exercise that you might not have considered before. Traditional workouts may pose risks immediately post-surgery, but there are many gentle and creative alternatives available. Consider low-impact activities such as swimming, cycling, or yoga. These can help improve flexibility, strength, and balance while minimizing strain on your body. Remember that movement doesn’t have to be intense to be effective—walking or gentle stretching can also be incredibly beneficial. Engage with a holistic health coach or personal trainer knowledgeable about post-surgery recovery to discover safe options tailored to your current abilities. Embracing new modalities can make your fitness journey exciting and enjoyable, helping you stay motivated throughout your recovery.
My Journey Back to Working Out After Surgery
My post-microdiscectomy journey in 2018 was filled with ups and downs. Immediately after surgery, I felt more freedom in my legs than I had in years. I diligently followed my surgeon’s advice, avoided prolonged sitting, maintained a clean diet to reduce inflammation, and prioritized sleep and hydration.
After 90 days, I cautiously introduced workouts but soon faced a setback. A slight twinge in my back triggered a panic attack—fear of re-injury was very real. Fortunately, a physical therapist reassured me that I might just be “doing too much.” I took a step back and focused on walking instead. Lacking a structured physical therapy plan, my progress involved trial and error. Gradually, around the one-year mark, my anxiety began to lessen.
By 18 months post-surgery, I was running and lifting again, though I still experience flare-ups due to nerve damage in my left foot. I’ve learned to approach my fitness journey as a “work in progress.” Now in my 40s, I often tell others about the lesson learned from pushing too hard—especially after a year of poor lifting form. My mentality has shifted from “once an athlete, always an athlete” to “training for life, one day at a time.”
Reclaim Your Life With a Holistic Health Coach
Returning to working out after surgery can be daunting, particularly without physical therapy. If you’re unsure how to begin, I’d love to help. Learn more about the process of collaborating with a holistic health coach by scheduling a call with me. Good luck on your journey!
