[AlexBParticipant]

This is spill over from discussion in another thread. We were talking about exercises to counter kyphosis and reflected back pain.

My vertebra fractures and bone pain resulted in a whole year of inactivity. By the end, when SCT and vertebraplasty had got me on the move again, I had quite significant kyphosis – couldn't lie down on my back at all, couldn't lean my shoulders and bum against a wall at the same time, couldn't really swim because with my legs behind me my face was well down in the water.

I'm fortunate that King's have good physio teams – and an on-site gym where I've been attending weekly exercise classes. They've encouraged me that the issues are muscular, and it's just a matter of time to change things – 6 weeks for the muscles to unlearn the bad habits, and 6 more to learn new ones. I'm about half way through that process, and feeling a lot better.

I'm attaching my own notes on some of the exercises I've been doing. It's definitely a matter of slowly slowly – and doing it regularly (every day). There were one or two of these (especially the back arching/ pelvic ones) where I couldn't really move at all at the beginning, but I am beginning to as the weeks go by.

Hope this is helpful. For me posture and back ache are the number one issue, right now.

[meganjaneParticipant]

Thanks for this Alex,

I have printed this off as Phil would like to try it to see if it helps. Phil's back continues to improve although some days are better than others. If he can avoid having the kyphoplasty he would like to so hopefully these exercises will help him to continue to strengthen his back.

Megan

[tomParticipant]

And a Thanks from me Alex, I always wondered what is the best way to help bones when they are dodgy as my Grandkids call them.

Tom Onwards and Upwards 😎

[VickiParticipant]

Hi Alex

Thanks for this too. I have told Colin about this and hoping he will do of these exercises too. He has an MRI scan injure to see what's happening to his vertebrae t12 that was damaged by the mm so maybe after that when they decide what to do with his back he might get to do physio and these exercises!

Hope you are keeping well

Vicki and Colin x

[steverowleyParticipant]

Many thanks for these Alex, very useful.
With all good wishes,
Steve.

[Kazzam2Participant]

Hi Alex,
Many thanks for this, I have printed it off and will give it a go!
Best wishes
Karen

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