Healed Her Herniated Disc Without Surgery

A herniated disc doesn’t just hurt, it can rewrite your whole identity overnight. I’m joined by Katie (Katie Sorta Wellness on TikTok), a hypermobile mom of two who went from long-term “normal” chronic back pain to a frightening postpartum flare that left her shaking, bedbound, and unable to care for her baby the way she wanted to. She walks me through the exact timeline, why her symptoms ramped up over the first day, and how months of cycling pain finally led to an MRI and a serious conversation about nerve damage risk. 

We also get specific about what helped and what did not. Katie explains why stretching can backfire for hypermobility, how pelvic floor physical therapy and postpartum hormones can complicate stability, and why she believes you should feel a signal of progress with a new physical therapist within just a few sessions. We talk about practical survival tools like pillow-based sleep positions, lumbar support for car rides, and gentle decompression, plus the mindset shift of asking more questions and walking away from providers who are guessing. 

Finally, we dig into the real recovery work: corrective exercise, muscle activation, glute engagement, and rebuilding core strength after a C-section with approachable movements like wall planks and the McGill Big Three. If you are dealing with sciatica, an L5-S1 or L5-level disc issue, postpartum back pain, or the fear of reinjury every time you sneeze, this conversation is for you. Subscribe, share this with someone who needs hope, and leave a review with the one lesson you wish you heard sooner.

Transcript

Welcome And Finding Community

SPEAKER_01 0:00

Hi, and welcome to this episode of Bed Back and Beyond. On today's episode, I am joined by the lovely Katie. Katie, thank you so much for joining me today.

SPEAKER_00 0:10

Yes, thank you so much for having me.

SPEAKER_01 0:12

I am so excited. I found Katie on TikTok, and your username is Katie Sorta Wellness. Sorta wellness. Sorta wellness stuff. Why don't you tell us a little bit about yourself before we start talking about your injury?

SPEAKER_00 0:26

Yeah, so I born and raised in Kansas. I uh have two kids. And so when you ask me, like, what are my interests, what are my hobbies, it's literally the my two kids. So um I lived in Syracuse, New York for about six years. So I've done a little bit of you know life outside of Kansas, but this is the best place to raise kids. So that's why we're back. Family is here, and um yeah, I uh work in sales, and so that's why I I maybe wasn't afraid to jump on a live call with you. Um, because I kind of field questions in my normal nine to five life too. Uh and then yeah, I'm here because I injured my back and I told myself, like, if I get through this and when I'm on the other side, I'm never gonna shut up about it. So I started posting, I started sharing my story, and obviously have collected uh a lot of people along the way who have, you know, something similar has happened. And just in your case too, it's so life-changing that to me, I can't wait for somebody to bring it up so I can talk about it because it really changed the way that I see my life, my kids. Um, my own mom had back issues. So um now I see her so different too. Um, so yeah, that's I'm excited, like I said, to chat and and uh I will beat a dead horse on this one.

SPEAKER_01 1:51

So and it's it's such a lonely experience. You feel like no one understands, you're never gonna get through it, and community is such a huge help. So to create a page or TikTok to become that community, community that people need. That's the same I did with the Reddit and this podcast, yeah. To say you're not alone and we can get through that.

How The Injury Unfolded

SPEAKER_00 2:15

We need we need these spaces because I I certainly, when I got hurt, spent a lot of time on my phone, but a lot of time searching, searching for people that shared a similar story, or obviously like a hopeful story. That's what I was looking for. And yeah, for you, it's I it's just a space, I think, for people to feel like, okay, I'm not going crazy and I'm not alone. Like you said, it's very lonely. Yeah. So tell us how did you get injured? So I I have to ask if you want the long or the short story on this one. All right, so buckle up. I um have had so I've had chronic back pain since I was a teenager. I'm hypermobile. Um, I did gymnastics, I did cheer, and I by the time I was 17, 18, like I just remember sitting at my desk in school and like twisting and turning and always being uncomfortable. And then it just continued to get worse. So my early 20s, I went through a few rounds of injections. I tried pain medication, which wasn't, you know, a good road to go down for me. And then everything in between acupuncture, chiropractor, massage, I did everything for my chronic pain. Then when I was like in my late 20s, I lost quite a bit of weight, just like eating low carb, high protein. I made some lifestyle changes. I was moving a lot more, walking, trying to get in better shape. And even when I had lost the weight, I still had pretty, you know, I would say it was like a three or a four, like bothering me throughout the day type of back pain. Um, obviously I could work through it, I could live through it, I could exist. And so um it just was, you know, in the back of my mind all the time and annoying. And I I didn't look forward to road trips and that sort of thing. But um, I had kids. Um, my first was 2022. I had placenta previa. So I had to have a c-section. There was no option. And that kind of started the path of my very, very, very little bit of core strength that I have left, kind of going downhill. Yeah. Um, I had my second baby in 2024, and then that was also a c-section. Um, my water broke at 34 weeks. So, probably like a lot of people listening to this, I don't have great luck when it comes to like medical things that happen. It's if it if it's gonna happen, it's probably gonna be me. Um, so I'm like that 1% chance, and and that was me. So um this brings me to like the fall of 2024. So now, early 2025, I went to a pelvic floor physical therapist here, and I thought this is my missing piece. Like, I'm gonna go, probably this is what I've been missing because everyone else has focused so much on my low back. I've never had someone, you know, uh explore what like is going on in my pelvic floor. And so um, I went to this lady here and my pelvic floor was tense, which like some people clench their jaw, apparently I clench my pelvic floor. And uh, after kids, you know, it gets worse. So she was really convinced that like I needed to um relax my pelvic floor, which I think there's some validity there. But as a hypermobile, breastfeeding mom that still had probably a lot of hormones going on, that wasn't a good place to start. So that was like the straw that broke the camel's back, was trying to make my pelvic floor relax when like every it was kind of the last Jenga piece like holding me together. And so um, you know, my core was offline, my glutes were offline, like everything's offline. And that was kind of the last piece of like keeping me upright. And so um I had gone to that pelvic floor uh physical therapist for like three or four weeks, and it was January 29th, 2025. I'll never forget the day. I picking up my kid, something I've done a million times, and it was just like and I just remember thinking, oh, that's weird, something's weird. And like I said, I'm no stranger to back pain.

SPEAKER_01 6:36

So may I ask a clarifying question? Yeah. When you said uh you've had back issues since you were young, was that just muscular in your low back, or did it include some kind of sciatic pain back then?

SPEAKER_00 6:50

Um, I do remember having some sciatic pain probably in like my mid to late 20s. And I don't know again, it wasn't like a big thing, it just was like slowly but surely it was kind of getting worse and worse, and then it started, but that was off and on. Like I knew if I sat for too long, it would kind of flare up, but I knew what I could do to kind of get it relaxed. Okay. So very different than like when you herniated. I mean, it is so January 29th, I it happened, and like by the end of the day, and I think a lot of people describe a herniation like this of like, oh, I was really hurting, but then by the end of the day or day two or day, like it kind of progressively gets worse over the next like 24 hours. But by the end of the day, like I was trying to hold my baby shaking. My husband's like, oh my God, no, this is something's really wrong. And when I saw his face, that's when I was like, this is really wrong. Um, and so I had reached out to that physical therapist that I was working with. She thought it was like a muscle spasm. And so she kind of worked on me like it was a muscle spasm. I went in the next day. My husband had to drive me, he had to help me out of the car. I could hardly move. I was shaking. And she basically said to me, Hey, um, it it'll probably get better over a couple of days, like heat, ice, rest. Uh, and she goes, but if you lose control of your bladder, um, call 911. But don't Google that, it'll freak you out. I'm like, oh my god. Okay, so I was thinking her needed at this then, but she didn't. Something's really wrong. Exactly. And I just again, I wanted to trust her, but um again, a lot of people that are listening to your podcast know there's not it. We run into more bad uh practitioners than good a lot of times, unfortunately. It's like so I think she kind of made the wrong call with like the relaxing of my pelvic floor and kind of really focusing on that rather than focusing on let's strengthen these other things first, and then that's kind of secondary. Um so yeah, so that was in January, and then it it kind of cycled where it would get a little bit better. So I was in bed for like two weeks straight, but then it would get a little bit better, and I'm like, okay, I think I'm okay. Um, and then like a week later, I'm like, I can't get out of bed again. And then it kind of followed that cycle until the end of May. And at the time, so I stopped seeing the pelvic floor PT. I was seeing a chiropractor at the time who was like, I don't think I can help you. Like, you've got to get an MRI, like you've got, we've got to figure something else out. And so um, when I got my MRI, it was like it was bad. It took the life out of me. I mean, and you've been there, so you know. And my kids were the baby was six months old. I was still breastfeeding at the time that I got hurt, and then eventually just had to stop because it just wasn't feasible. I mean, I could hardly move when he needed, you know, me to like maneuver around. So I had to stop breastfeeding sooner than I wanted to. Um, but then yeah, finally in May, I got the MRI and it was like, you probably need to see a neurosurgeon.

SPEAKER_01 10:21

And your chiropractor is telling you that or your your primary care.

MRI Shock And Avoiding Surgery

SPEAKER_00 10:24

Yeah, primary care. Yeah. They said they literally said to me, um, basically, you kind of have two options. Either like you keep feeling like this, you're kind of risking nerve damage and um feeling like you know, it this is not getting better, clearly. We've been at this for January to May, five months or four months. Um, this isn't getting better, and we've got to look at other options. And I said, I don't want surgery. That is so scary. And so, um, and like I said, side note, my mom had multiple spine surgeries when she was actually about my age. I remember probably one of my earliest memories being her in a dark room coming home from surgery. My parents moved the bed right up next to their bathroom door so she could get to the bathroom and back. And I must have been like six. And so that just like haunted me. And I said, I'm gonna find someone that knows exactly what they're doing. And if they can't figure this out in a couple of weeks, like then I'll I'll I'll let me kick the can down the road a little bit more. And I will say I'm not against surgery, it just in that moment just really like shook me. You know, my memories of my mom too going through that, it just like shook me out of it. And so I went to I found a special physical therapist who was highly recommended. And again, you're scared to go because the last physical therapist didn't do a great job. And uh within like two sessions, he he just knew right up and just like got me on the right track. And I was like, I'm getting to give this a hundred percent. Okay. And everybody in my life had to agree to it too. You know what I mean? Like everybody had to be on board for this to work, and um and it worked. I mean, I you know, I'll stop here. This was the long-winded story. I did warn you about that, but um, yeah, I gave I I knew I was gonna give it a hundred percent if I was gonna do this, and um it was a lot, it was a lot on everybody, but I'm I'm so much better now. Even my like regular three to four chronic back pain stuff is also gone.

SPEAKER_01 12:41

So you would say you're at a zero, yeah.

SPEAKER_00 12:44

Pain wise, yeah. It was something I for sure probably needed.

SPEAKER_01 12:47

It's it was a long time coming. Do you remember how many months into physical physical therapy you you were able to say, I think this is working?

SPEAKER_00 12:56

It was like within two sessions. Oh my goodness. Yeah, and I say that also shout it from the rooftops, too. Like, if you and your physical therapist aren't vibing and you don't feel like it's on the right track, you should not be going for months. I mean, you give them literally like two or three sessions to see. I mean, I I wasn't a hundred percent better, but I was like 10% better by that third session. I realized I was sleeping deeper. And that was huge. Um, because you have to sleep to heal, and I wasn't sleeping, and so it was just like this, you know, vicious cycle. So, yeah, by that third session, I was already sleeping better. And so I you hear me say this on my TikTok all the time like give them two or three sessions and then feel free to fire your physical therapist. Please do not spend months going because yeah, then you're just you know in in worse shape sometimes after the and I feel like the herniated at disc world is uh inundated with try my low back program.

SPEAKER_01 13:58

There's this one or this PT or this chiropractor, or or how did you go about just choosing your physical therapist?

SPEAKER_00 14:06

Okay, so this is also a convoluted story, but my in-laws are retired physical therapists. Okay. And so they've been they now they their specialty was something different. Um, but they heard of this guy through uh just referrals. And so like it was a referral from someone to them to me. So like they kind of keep their finger, they've been retired for some time, but they keep their finger on the the pulse of what's going on in that world, and obviously they're still interested in, you know, corrective exercise and that sort of thing. So um it was like a referral from their world. And so even then, like that these are people that know me so well, they're like, we can't help you either, like we can't figure this out. And so um, yeah, he it was a a very specialized referral from him. But yeah, I went in there and I'm hypermobile, like I said. And he within five minutes was like, Let me check some things. He goes, I think you're hypermobile. And that was like music to my ears because nobody else had clocked that, or I had to tell them and they'd be like, Oh yeah, I know I work with hypermobile people. And it's like, oh, do you? Okay. Are you extra flexible? Like, can you do splits? And have you always been flexible all your life? Yes, yeah. And it was like fun party tricks when I was young, and then now it's like, oh my god, I'm first of all too stiff. And like it's hard when you have pain because like I can stretch, I don't need help stretching. Like, I it sometimes stretching is making it worse. So yeah, it was um, I don't even know where I was going with that. Just a referral over referral, but he knew right away. And yes, I've been I uh I did gymnastics and cheer growing up, so I was rewarded for being flexible and you know, now I'm paying for it.

SPEAKER_01 15:59

So then what did being a mom look like during these months of physical therapy?

SPEAKER_00 16:06

Um, I love this question, and there's not an easy answer. It was dark, it was really dark. Um, and like I said, I think about my mom because um my mom passed away when my first baby was just three months old. And so that's thank you. Um that's uh that's clouded a lot of this too. And like I said, with her surgery, like I watched her be in pain um and go through a lot, and that's every I just I thought about her so much in this. And I know that sounds I don't know how that sounds. That's she was like at the top of my mind of like, how did she do this? Every day I woke up thinking, like, how did she do this? She had four kids. Um, and yeah, I uh it was dark, it was really dark, it was tough to get through, it was mentally tough, and of course, like I was not the parent I wanted to be. And um again, that was like a big driving force too for me of like I've gotta get this figured out because this is not this can't can't go down this way.

SPEAKER_01 17:19

Yeah, yeah. What a source of strength she turned out to be for you through her experience. So you mean source of strength for me? Yeah, you looked at her and you were able to say, I need to be her.

SPEAKER_00 17:33

Yeah, big time.

SPEAKER_01 17:34

Yeah, that's just an amazing testament to how who your mom was. She was incredible.

SPEAKER_00 17:40

And so um, and she's from Philadelphia. I hear it. I can hear you. I know you said something about Philadelphia time earlier. I was like, I can hear it a little bit. They're from um like the Ridley area. Oh, yeah, I'm from I'm from Del.

SPEAKER_01 17:55

That's Delco.

SPEAKER_00 17:56

So Delco try and I try and clean up the the accent a little bit for no, because she lived in Kansas for 30 plus years and she still it was still water and everything. Yeah, still say water, coffee and talk and all that. Yeah, exactly. She was a Delphin girl, and she was so she was tough. Oh my gosh, she was tough. Um yeah. But yeah, between you know that, like for sure, I um I thought about her every day. And then, like I said, my husband, my family that um helped with the kids, because obviously they had to be on board too of taking care of the kids and then taking care of me. My husband for sure joined in on you, may see a video or two of him, but like he joined in on like helping me stretch, like he went to a few physical therapy sessions, and my doctorate showed him what to do at home. Um, so yeah, he got roped into a few things, but I I leave I don't know what I would have done without him, truly.

SPEAKER_01 18:59

Same. My husband was amazing, helping me and I and he had to do some embarrassing, for me, embarrassing things in the toilet and helping me in and out of the shower. And he he was my guest.

SPEAKER_00 19:10

Yes, there's sickness and health. I know, but while we're testing this out, very young.

SPEAKER_01 19:17

But I you know, people often talk about on the forums the mom guilt that they just can't get past. You're so used to putting your kids ahead of you, and now suddenly you're in a situation where you have to put yourself first.

SPEAKER_00 19:32

Yeah, yeah. And like I said, I remember my mom with her like ish chronic issues and some of her health issues, and I can like speak from the child experience too, of having a parent that dealt with uh back injury and and spine surgery. It's like I only see my mom as like just incredible. Do you know what I mean? Like none of us kids look to some of the things we had to do to help my mom as uh a burden. So, but that that doesn't change that I felt guilty to my injury. Um, so I to the moms out there that are listening, like I I only look at my mom with with just so much love and respect. Like she was so tough to get through that. And so um if I could say the same and take my own advice, I don't know if I can, but uh yeah, the guilt for sure is big because it's like I'm not doing the things. And like I said, I we worked so hard to get a good breastfeeding relationship. Like he was premature in the NICU, we had to see lactation, we did all this stuff, and then it's like it's over so fast because I got hurt. So it was just I beat myself up about that for a long time.

SPEAKER_01 20:51

Do you mind if we talk about how did you get comfortable? Uh, were there any things that were useful to you trying to sleep or particular moves or anything like that?

SPEAKER_00 21:02

So before I found the physical therapist that I was with, it was like I wasn't sleeping. Do you know? Like it was like very light, or I'd finally get comfortable, and then the baby would wake up. And that was like, ah, like that was the worst of me. Um, but yeah, I so once I figured out like where my herniation was, I've posted a few videos about this too, but like I literally had pillows everywhere. I would have like one pillow like rolled up on my side because that helped the most. And then I'd have like, you know, my pillow under my head and under here. But I've seen a lot of people do um like the pregnancy pillows. And I'm like, I probably should have like not got rid of my pregnancy pillows because that would have about done it. But um, yeah, it was like me and a bunch of pillows, and then I had um like lumbar support in the car. Uh and again, at the height of like my nerve pain, it Was really like me sitting in the car, like squeeze, like grilling my teeth, like, oh my god, like don't hit a bump. It makes you scared to do anything. Like I all I could see anytime we got the car was if we get in a wreck, like my back is toast. You know what I mean? And I'm sure you went through that too. Like when you have surgery, too, that's so scary. Um, but yeah, I to answer your question, there was a lot of little things, but I think a lot of just like lumbar support. Um, and then of course, like it was just me in comfy clothes. Like, I hardly left my pajamas most of the time. So I'm sure you know you know that too. Oh, yeah. I lived in uh pajama dresses, yes, yeah, made going to the bathroom so much easier. Yeah, my um father-in-law was teasing me about my pajamas. I was like, okay, it's a Hugh Hefner thing, all right? Like, is it cool? Like he made pajamas during the day, you know, famous.

SPEAKER_01 23:00

So did you when you saw the neurosurgeon, did he make you feel like surgery was the only answer, or did he give you like some encouragement towards physical therapy?

SPEAKER_00 23:11

No, so I never saw an actual neurosurgeon. Oh, okay. I went to my primary care doctor, and um, they were the ones that pushed me to get the MRI. Because in my brain, I just kept trying to kick the can down the road. So I was like, let me just try this, let me give it a couple more weeks, let me just see how this does. Because I was so scared. And then my primary care was the one that was like, let's get we need to get an MRI to see what's going on. And I was like, Well, if I get an MRI, it's not gonna change anything because I don't think I want to do surgery. He's like, We still have to see. And then when he saw it, he was like, Holy crap, okay, here are your options, and like this is really because then what happens too for a lot of people is like you're looking at actual like permanent nerve damage sometimes. And when he said that, I was like, Oh my god. But yeah, he basically said it's kind of either or, but like, we're not, you're not leaving my office today without a plan to figure this out, and that's when we were like, let's dig into find out who this physical therapist is, um, give him a couple of weeks, and then we'll go that route. But it was like right there, and then like I said, I found him a couple weeks later already doing better. Okay, uh very fast.

SPEAKER_01 24:29

And then you said uh when you were younger, you got some quartisone injections, correct? Yes. Did you try them after your herniation?

SPEAKER_00 24:37

No, no, and I I feel like I maybe should have, um, just to kind of let like take the edge off a little bit. But I also, and I I know a lot of people in pain know what I mean when I say this, but it's like it's just so exhausting to even pick up the phone. And so the thought of I'm gonna have to go in, like get a referral, go through this process, and then like wait three weeks for an appointment. I just kept thinking if I wait three weeks, I'll feel better. Do you know what I mean? So, no, I didn't do any injections this time. I did like obviously like Tylenol um and ibuprofen a lot, which makes me feel awful now. Like it hurts my stomach to think about how much I was taking, but um, that was the big thing. Then it was literally that, and then like heat and ice until I got to that physical therapist.

SPEAKER_01 25:33

Oh, okay. Yeah, I got I had one cortisone injection done, and I think it helped for about two weeks and then right back. Yes, I didn't like how I felt and my legs swelled from it.

SPEAKER_00 25:46

Oh my gosh. Well, that's okay. So when I did get them done, and mind you, I was like 20 years old and um still like fairly thin, but I think that kicked off some of my weight gain too in my early 20s because I remember it was like I ballooned up so fast after that. So I think that also maybe it's a little bit of a vain reason, but that was part of the reason I wanted to avoid them this time. I was like, I can't be, you know, I'm postpartum, like I can't gain any more weight, I can't go through that. But yeah, you're right. I hear that too. Like it's so short-lived sometimes. It's like, well, if you're gonna have to go, and I kind of thought of it that way too of like if we're doing surgery or if that's really what's on the table here, then let me just, you know, skip that this time. Yeah. But I do think it can be helpful, like to be fair. I know for some people they're great, but I just didn't want to go down that that route. Yeah, yeah.

SPEAKER_01 26:39

I uh I had the one done, and then when the pain came back two weeks later, uh I was just like, ah, I think we're a lot of surgery. Yeah, yeah. I was out of work and unpaid, and uh we were in need of my paycheck. So yeah, I just thought we get surgery, yeah, get this done.

SPEAKER_00 26:59

Yeah, because where where was your herniation? It was your lower back. L5 F S1. L5 S1. So one lower, but yeah, that's like yeah, couldn't move. Yeah, your legs are not moving, my toe, I couldn't wiggle my toes. So it that nerve, that hitting hitting that nerve like will take you all the way out. And like you said, my husband had to help me to the bathroom and stuff a few times. So yeah, lucky him.

The Long Road Back To Zero

SPEAKER_01 27:28

So after your first two physical therapy sessions, you started to feel a difference. Do you remember when you got to pain-free?

SPEAKER_00 27:39

I would say that came like six, that really was probably six months um of like consistent work. But I knew like I that I was on the right track within about two or three sessions. And that's what, like I say, I I'll shout that from the rooftops because um people, I'll get on my soapbox for one second, but people will get hurt uh herniation and they will be told, hey, call the physical therapist. The physical therapist will look down and be like, oh yeah, for L-5 herniation, we normally do this many sessions, let's book them all out. And then people start going and they're like, this isn't really working, but I kind of feel guilty because we're already booked out for, you know, so it's like, my please fire your PT. Like if if you're not feeling better, because um, yeah, I think within a couple of sessions, they should have an idea of what's going on, and you should be seeing some level of relief within a few sessions. But yeah, I would say like totally pain-free, back to my normal, like picking up my kids and carrying groceries in and just again very basic things. But when I got back to normal, was probably about six months in. So, like I remember like September being about when I was like, okay, like I can kind of do whatever I want now. Um, so that did that part did take a little bit longer.

SPEAKER_01 28:59

I noticed you have a TikTok post showing your you're lean. Yes, yeah, I had one of those sideways. Yeah, I didn't realize it until the physical therapist pointed it out. Yeah, he was like, Yeah, go stand in front of the mirror. And I was like, Oh my gosh.

SPEAKER_00 29:16

Away off, yeah. And I noticed too, like, even now, I'll start to feel like what I call like feeling twisty, because I had, and I guess with S1, you're you're close, but like um uh uh SI joint issue, too. So like my SI joint was also off, which I guess kind of does go hand in hand according to my PT with the herniations. He was like a lot of times if your SI joint is off, like even decompression will hurt. And so I try to share that stuff on my TikTok too, of like, that's what he shared with me, and that makes a lot of sense for like my situation. But a lot of people who are walking sideways, it could just be your like you're kind of guarding. So you just have to find somebody that knows what what they're looking at when they make that call.

SPEAKER_01 30:03

Uh, I saw you doing some decompression at home. Do you mind explaining how you do that?

SPEAKER_00 30:09

Yes, okay. So I love decompression and I don't know. Are you able to do now after your surgery decompression, or do they tell you to avoid it? No, I can do it. Okay. I was gonna say, I like decompression now, but um, when I was really hurt, it hurt. It was like too much. And some people will be like, oh yeah, I have an um inversion table at home. I'm like, okay, let's pump the brakes here that might be like a little much. So the video that I posted is like me like dangling off my sink, just like letting my hips drop and like holding myself up. But um, yeah, that feels good. I would say if you're like at the very beginning of your herniation, um, just rolling up a, you know, a towel or something under your back and laying can also provide a little bit of decompression without it being, you know, too much or or hard to get back from. Do you know what I mean? Like you still have to be able to move after this. So um, but yeah, I posted that and uh I was just dangling off my sink. I'm like, you know what? Every everywhere I look now is like uh gym equipment. Like, so if it's your kitchen sink, that works too. But yeah, decompression. Um if it's if you're herniated and decompression feels really good, you probably do have like a straightforward herniation. If decompression doesn't feel good, then you might be looking at like an SI joint or so, like if you're walking sideways, it could be your SI joint is off too. Um, because decompression should feel good if you're herniated, but it can be a little tricky.

SPEAKER_01 31:39

Uh the house we were living in when I got hurt, we had a pool.

SPEAKER_00 31:43

So I would just dangle in the water and lit my legs. It's the best thing that is so nice. Yeah, last summer. Well, we do it's our neighborhood pool, but last summer that's all. I and it stinks kind of getting out. Do you remember that? Like getting out oh now I have all my weight back, all the weight back on. Yep. You gotta be careful getting out. Yeah.

Choosing Providers And Building Strength

SPEAKER_01 32:06

Oh, any other uh tips that you would give someone who is currently in this midst of this injury?

SPEAKER_00 32:14

Yeah, so I have a lot of tips, but first is when you are looking for a physical therapist, do not be afraid to ask a ton of questions. And I'm sure you did that too. Like when you find a surgeon, like I'm going to annoy you with questions because this is my my life is on the line here. Um, so don't feel bad, don't feel guilty being annoying with questions. Do not feel bad firing the doctors that aren't helping you because this is such again, this is a crucial part of your life. This has to go right so you can keep living your life. So um you've got to find the best doctors. And and even if it's exhausting, and I would love to tell myself this too, but like it, even if it's exhausting, you still have to like pick up the phone and dig in and find people that you, you know, vibe well with and that people who who understand what's going on. Um, that's first and foremost, like finding good practitioners that get it. Um, and then I think number two is like strength, building strength. Um, that for me truly was what like changed my life. And not like going to the gym and lifting heavy weights. I would say more like corrective exercise type of strength, but like getting my core back engaged, getting my glutes engaged. I've shown videos before of like sometimes it's just sitting here, but like squeezing my glutes just to like wake them up. That's all. It does not have to be like going to the gym, pumping iron, and that sort of thing. When I say strength, I feel like it's just simply maybe muscle activation is a better way to describe it. But that, and then um just be easy on yourself. Like this is absolutely life-changing. It's lonely, it's scary. Um, and even to this day, I have so much fear, and I'm sure you do too. Like, once you've experienced that, it's like life-changing. I um, you know, some people tell me they're like afraid to sneeze. I was afraid to like get a stomach bug, uh, or my kids bring something home because I was like, if I get sick, it's over. So um, but yeah, I think those are kind of my top top three is you've got to get stronger, you've got to find a good, good practitioner, good doctors, and then yeah, be easy on yourself. It's it's hard.

SPEAKER_01 34:43

Did your physical therapist give you any kind of timeline? Like, if you don't see improvements in so many months, you should consider surgery.

SPEAKER_00 34:52

Yes. And my physical therapist is very he he's awesome. And he worked at he trained at the Mayo Clinic, he's done this for a lot of people. And in his opinion, too, he was like, we should know we're on the right track in a couple of sessions. Okay. Because with like your nerve, if you can't get that pressure off of your nerve, like what are we doing? We have to figure this nerve thing out because we're looking at possible nerve, permanent nerve damage. And so that's very serious that we can't come back from. So even he would agree, it's uh it's a couple of sessions, and then we need to know, okay, which direction are we going? And he, you you could look him up, but um, he also would say the same thing like we've got to kind of, you know, shitter it off the pod because you're in real pain. And uh he like he's so different. I'm so glad that I found him. But yeah, he's like, I that that's my goal is like we've got to get this moving because this is impacting your whole life, and we have to make a decision here on surgery or not. And so I think he would also say the same thing, and I would say the same thing, and not everybody's the same, but I would say you should know if you're on the right track within, I would say, like a couple of weeks. Like it you we shouldn't be waiting months uh in pain.

SPEAKER_01 36:10

Yeah.

SPEAKER_00 36:10

So now we're past the year past a year, right? You said January 25. Yes, yeah, and I found my physical therapist in May of 25. So I'm coming up on a year of discovering him, but yeah, exactly. It's uh January was the start of my injury.

SPEAKER_01 36:26

Yeah. I after my surgery, I lived with the fear of reherniation at the front of my brain for probably a year after, and then you slowly start to forget about it.

SPEAKER_00 36:38

Yeah, yeah. Yeah, how are you doing in that realm? Oh, well, I've not forgotten, that's for sure. Not there yet, but yes, I I can see that, and that's why um I wanted to post when I started posting, I wanted to post in real time. I am maybe guilty of waiting for things to be kind of tied up before I start sharing about them. And with this, I was like, I want to share as I'm going through it. So I've got videos, I interviewed my KT, like when I was still seeing him. Um, so I've not forgotten. That's a short answer. But how am I dealing with the fear? I mean, I think it comes and goes, I think it depends, but I've done a lot in the last few months to really like face my fears. Like I went on my first plane ride since my injury, and it was like five. I'm like, hey, you know what? Great, that was great. Um, I will say I have gotten and gotten over my first stomach bug since getting better and I survived. Yeah, um, I'm able to sneeze now in peace. Um, but yeah, I I think it it I can see that I can see a year from now having totally forgot about this. But like right now, I still feel myself like, you know, there's still a little bit of fear there.

SPEAKER_01 37:58

So I actually woke up from surgery throwing up. So they rolled me out of the surgery room, and just a couple of minutes later I said, uh, I'm gonna throw up. And of course, you think I'm gonna pop. But I did not rehearn you. But you survived. Yes. Wow. Did you wake up like your nerve pain was gone? Mine was not.

SPEAKER_00 38:22

Oh, really?

SPEAKER_01 38:23

Yeah, I had a little bit of a complication that some people get where my um my disc was glued to the spinal cord with scar tissue. Okay, and they couldn't remove it all. So there's still a chunk of herniated disc on my nerve. Uh, so technically I'm still pinched. Uh, they did the laminectomy as well, the bone removal to kind of to give my nerve freedom of movement. Yes. But yeah, for the first six months, I I thought it was a waste of time, the surgery, but it slowly got better.

SPEAKER_00 38:56

Yes. And that's the thing with nerves, is like, first of all, I did not know that was an option. Um, that we could leave a little bit there, but that's kind of crazy. See what I mean? That's that's me with my medical stuff. Is like if there's like a 1% chance, like it's it's gonna be me. Um, and it sounds like you're that you're like that too. It's like you're the weird one percent person that got that. Um, but yeah, nerves are funny, and nerves it it's exactly that. Like it can take a few months after surgery for your nerve to be like, oh no, I'm fine and get moving.

SPEAKER_01 39:30

Were you able to strengthen your core after having a C-section?

SPEAKER_00 39:34

Yes, yeah. I actually am way better now, but even back then, some of my exercises were like wall planks. So, like literally just leaning against the wall and just like waiting for my core to kind of wake back up. Um, I don't know if you're familiar with the McGill Big Three, but that is also again very like you can do it in bed, but you're just laying there and you lift one leg and you kind of lift your chin to kind of get your core like waking up and talking back to your brain again. Um, now my core is great. Um, but yeah, it it took a while. That was probably the last thing. I mean, that my glutes are just took a little while to wake back up.

SPEAKER_01 40:20

Did you ever come across the Bob and Brad physical therapist on YouTube? No, okay. Two physical therapists have a YouTube channel. They have an uh video called Seven Bed Exercises to do after a laminectomy. Uh, and it's a video I wish I had seen while I was injured. Yeah.

SPEAKER_00 40:41

Just to keep your low back muscles moving. The my best way of describing it is muscle activation. But if you can wake up, like your core, your glutes, your all these other muscles, then your back and the the muscles on your back are like, oh, I can relax for a second because everybody else is working. Um but yeah, I it's probably for you too. It's like that's immediately my thought is am I rehear am I re-herniated? And that fear is still there for me. Um, sometimes too, of like, uh oh. Yeah.

SPEAKER_01 41:13

Uh what people don't realize is that with physical therapy, you are trying to strengthen not just your spinal muscles, but also your supporting muscles, like your butt and your abs, your thighs, everything works together to support your spine.

SPEAKER_00 41:30

Exactly. Yeah, that's what I realize too. And that's why I say it's like muscle activation more than I think I use the term strength training, and people immediately think like weights in a gym, but I think I need to use muscle activation more.

SPEAKER_01 41:44

Do you have anything else that you think is important for you to share?

SPEAKER_00 41:49

Well, I mean, follow my page and follow my story because I'm always talking and always sharing in real time, um, like how you know what's going on and what my thoughts are. But yeah, you'll hear me say it muscle activation, find good practitioners. And uh, you know, there's some lifestyle changes, no matter what you decide to do, if it's surgery, if it's injections, even if it's payments, that all of that, even physical therapy, these are all kind of temporary things. But then when you go home, that's when you have to make the right choices, and that's when you have to really focus on just changing your habits and changing your lifestyle so you don't get re-injured again. And what is your TikTok account again? Sorta wellness. So I love a sorta wellness.

SPEAKER_01 42:40

Oh, Katie, I want to thank you so much for taking the time out of your schedule, out of your mom's schedule to come talk to us on Bed Back and Beyond.

SPEAKER_00 42:48

I'm thank you so much for inviting me. And like I said, I I will talk about this. I could talk about it till the end, you know, two weeks from now. We would still be talking. So I love that you invited me on.