The last few days my lower back has been particularly finicky. I find that the best things to do are distract myself instead of putting energy toward how much I’m hurting and think positive: this too shall pass!
This morning I began with a short yoga practice for low back pain and sciatica. I discovered that if I followed my instructor’s advice from yesterday’s class and didn’t tilt my pelvis forward during standing poses, my back had more room and I didn’t feel any sciatica pull.
At noon I joined RL and Baby R on their daily walk, mentioning beforehand that I might not be able to walk very far. Downhills were a little sticky but flat and up were fine and I enjoyed the distraction of talking with a friend while walking several blocks.
After our walk I was feeling good so I went to the pool. Once parked, I stood up too fast getting out of the car and nearly collapsed in my right hip when the pain shot through it. I straightened up slowly and breathed, then walked to the pool, reminding myself to be more careful next time. I was delighted to find the water bathed in sunlight and was pleased by the moderate water temperature. (Note to self- 1:45 is when the sun hits the pool at this time of year.) I shimmied myself into the water and my mind immediately went to finding a goal for my swim, but I backed off and decided on one lap at a time. I focused on specific form for each stroke to help balance my ever-growing belly and not over-arch my spine. In freestyle, I kept my head low in the water so my bottom half could float higher, encouraging a neutral spine. During breast stroke, I focused on knees pointing down and feet staying parallel instead of legs splaying open as I’m in the habit of doing. Keeping an internal rotation of the hips meant I was both strengthening my inner thighs and not overworking my glutes. Back stroke was the opposite of freestyle. I allowed my butt to sink a little deeper than usual so that my spine stayed neutral. 900 yards later, I reluctantly got out of the pool because my bladder told me I must!
20 min gentle yoga, 45 min walk, 900 yd swim