Suggestions to help bone heal please

rofl (or would if I could lol). I could pose as a lying down tree trunk? :D

I'll be on the calcium, along with the protein, comfrey, arnica, and whatever else D is bringing back from Boots and Holland and Barrett :D
 
full fat milk, good quality protein (steak!!) and once you are allowed to move about a bit get some gentle core exercises going. they stimulate the bones to heal as the stress is ut on them gently in a controlled manner, plus they make your tummy flatter and make you less prone to falling off!! (subtle hint or what!!;))
 
so... try again!

crunches - lie on back, hips at 90 degrees, feet off the floor. use your tummy muscles to lift your shoulders off the floor a couple of inches max. You are NOT trying to sit up! try to do 5 (or even 3, or just what you can manage), have ashort (30 secs) rest and do another set. over a few weeks work up to doing 15 in each set!
foot lift - lie flat on back, lift feet about 6 inches off the floor and use your core to hold them there for 15 secs... rest for 30, lift for 15 etc. do 3 lifts and do a different exercise and come back to do 3 more.

for when you've got a bit more mobility...
heel taps - lie on back, feet on floor, knees up. reach round to your side aiming to touch your right heel with your left hand, back to centre, round the other side and back to the centre. try doing 3 lots of 3 on each side, working up to 10 or so on each side
leg lifts - lie on your back, keeping your legs straight lift them up to 90 degree, lower, lift lower again. aim to do 3 lots of 5 lifts.
Sit-ups - start with 3 lots of 5, work up to 3 lots of 15
The Plank - as it sounds really! lie on your front as if you're reading a magazine thats in front of you. Feet need to be "up" on your toes. elbows under your shoulders. Now, clench your stomach muscles, your butt and in fact just about every muscle you own and lift your self up off the floor. Get someone to check your back is flat, and you're not sticking your butt up in the air! (or use a mirror!). Hold for 10 secs. rest for 20. do this 3 times. work up to holding for 30 secs!

you should be able to do this twice or even 3 times a day in less than 10 mins. If it hurts at all STOP, no questions!

keep walking gently. it stops everything else from suffering with enforced rest.

My mum had major back surgery 4 years ago and this was the exercises they told her to do as part of the physio to get her going again and to support the back. she's now 95% again, the remaining 5% the docs reckon is due to the long term damage done by her condition. She also did lots of exercises on the balance/wobble board to help with her proprioception (subconscious knowledge of where the extremities are and what they are doing!)
 
I don't see any reason that you can't try doing 1 of each of the first 2 now cos you should be using your tummy muscles not your back...if it doesn't hurt at all try one more and work up.

next time you see the docs ask what rate they think you should progress at, but I would say that you should just take it as it comes, and progress as fast or slow as your body will let you.

p.s. sorry for the delay in replying, I've been at a friends wedding all weekend!
 
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