Do You Know Your Movement Menu?
When I first hurt my back, I was 22 years old and working full time as a yoga instructor. I was teaching a class in a hot room and popped down to give a visual demonstration of an advanced pose. King pigeon, it was called. It looks a little something like this.
My 22 year old yoga instructor spine normally would not have had a problem with this movement. I'd done it before, and it all felt fine. Not this time. As I went into the pose, I felt a sharp pinch and heard a strange sound coming from my spine. I got up slowly, and nervously finished (verbally) teaching the rest of the class. I could still walk, I reasoned, I'll just stretch it out later and I'm sure this will go away.
Flash forward: even two weeks later, I felt like I was a hundred years old. My back ached, and every inch of me felt stiff and tight.
Yoga had never failed me before. I tried every pose I could think of to stretch myself out. I went to a massage therapist and directed her to release the 'knots' in my back. I watched YouTube videos touting "THE BEST EXERCISES" to get rid of lower back pain. I went to a PT place covered under my insurance, and spent 6 weeks doing the exercise handout they gave me. I went to my primary care doctor for x-rays and an MRI, convinced that there had to be something broken or pulled in there. He told me that everything looked normal, and offered me a prescription for Oxycontin(!).
After 6 months and no progress I was frustrated, upset, and starting to lose hope.
I finally "redirected" money from my student loans to see a guy that my private yoga clients saw. I had already spent a small fortune on a variety of quick fixes, to no avail. I was ready for a new approach.
He spent more time with me than any provider had before, poking and prodding; the appointment was a full hour. He asked what exercises I had been doing. I proceeded to demonstrate countless yoga poses and stretches, as well as the 2 minute front and side planks I could hold because the first PT I saw told me my core was weak.
At the end of the visit, he advised me to STOP doing all the exercises and to regrain from demonstrating poses in my yoga classes. Just do these 3 things, he said:
Book Openers (if you see me for treatment, you know that this is STILL one of my go-tos)
A gentle TFL mobilization
A breathing exercise meant to engage my transverse abdominal muscles
That was it. No more yoga. No more planks. No more self prescribed YouTube videos. "Only these 3 forever?", I asked incredulously, worried about my new reality. "For now" was his reply. This provider was doing exactly what he was supposed to do, and exactly what I do now; providing specific exercises tailored to me and my issues.
At Align, I call this process the Movement Menu.
Stage 1 of the Movement Menu: Chef's Selection / 0-4 Weeks
You eat what is presented to you. You move as prescribed. At this point, your body is only ready to tolerate a carefully curated selection of movements, and it has a LOT of dietary restrictions. During this period of time, it is best to work with a licensed healthcare provider. Your therapist is the chef; they are in charge.
Stage 2 of the Movement Menu: "Prix-Fixe" / 4-8 weeks
With a prix-fixe menu, you have a little bit more wiggle room - but not much. Maybe you have a total of 6 exercises that you are meant to do at home. You can select which ones you want to do, choose the order that you want to do them in. Still, your diet is pretty restricted. You're probably starting to feel a bit more confident in what you're eating, and feel like it's time to stray off menu. It isn't.
Stage 3 of the Movement Menu: "Dining In" / 8-12 weeks
Here, you can curate your own movement selections. Much like home cooking is healthier than ordering from a restaurant, this is the time where you are able to navigate what does/does not feel good in your body. You can build on the exercises the therapist gives you, and start to experiment. Your therapist is still creating the menu, but they've left you in charge of cooking. You are now the sous chef with a little more freedom to fool around with the ingredients.
Stage 4 of the Movement Menu: "The Cheesecake Factory" / 12-16 weeks
Who doesn't love the 20 page menu at The Cheesecake Factory?! (Personally, I find it a bit overwhelming). This is the best stage of the Movement Menu, because it means that CHOICE has returned. You've built a strong foundation up until this point and been adhering to a strict diet, so a little cheesecake won't kill you. It won't even set you back the way it used to. You know that there are healthy and less healthy options, and you can make the best movement choice for your body.
I know now that my biggest mistake back then was a combination of impatience and hubris. I expected a quick fix when there was none. I can't blame my 20-something self for trying to take the inexpensive way out, or thinking I could fix things on my own -- but I do know that waiting was costly, in more ways that one.
If you're still looking for your Movement Menu - we are here to help. Schedule with one of our therapists for an evaluation appointment, and learn about what's best for YOUR body. And with that, I'm hungry!
Until next time -- Amanda