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.
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 had suffered from chronic pain and sciatica for about ten years. Ignoring pain, working through stiffness and not being able to stand for more than 30 minutes at a time had all become normal for so long. Going from a college athlete, a marathoner, dead-lifting 200 pounds, to starting back at square one was so much more difficult than I had imagined.
I diligently followed my surgeon’s advice, avoided prolonged sitting, maintained a clean diet to reduce inflammation, and prioritized sleep and hydration. It was a new challenge and I wanted to get it right.
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. I sought out a Muscle Activation Specialist and began traveling to see him once a month to help with recovery. Since my injuries stemmed from weak feet, weak core and miasligned hips, he allowed me to see things that I couldn’t, even as a seasoned personal trainer. 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.”
The Path Forward With a Holistic Health Coach
Returning to working out after surgery can be daunting. There are many aspects of post-surgery that you may need support for. Once you are cleared by your doctor and are figuring out a plan, seek a professional. A holistic health coach can assist in guiding you through all aspects of health as you ease back in, including wellness, nutrition, fitness, and stress management. Learn more about the process of collaborating by scheduling a call with me. Good luck on your journey!
