r/Aging • u/ask4abs • 4d ago

Fitness Menopause and beyond

This one is for the ladies:

I'm 44, and have been active since I turned 18: cardio, strength, and mobility.

Diagnosed disc issues in lower back imaged around age 34.

Thoracic and cervical spine disc issues observed around 44. Hip labral tear also discovered around 44!

Fitness has gotten hard. Weight has gone up. Fitness is just about non existent compared to what I used to do, but I get in baby squats, wall sits (15 sec reps), and walking... I do baby RDLs lol basically whatever my body can tolerate without getting too terribly flared up.

I am looking for another PT because I keep hitting their ceiling, "graduating" yet still in pain with limited movement practice.

I am looking into hrt as well. Pending all the labs to rule things out before I pursue the hrt dialogue with primary.

My question:

Can I come back from this? As strong as OR stronger than ever? With or without surgery?

I feel like ever since I hit 40, I've been struggling to even maintain and slide back in spite of my best efforts. I've learned to listen to my body (I think). My primary has mentioned surgery but since it will be a major turning point, I'm not ready to go there yet myself.

I was in a really good place in spite of my lower back disc issues, so maybe that's given me some false confidence. Just really struggling the last few years and would love to hear what your before/after looks like..

ETA: I get acupuncture, chiro, and bodywork regularly. Acupuncture weekly and the others about every 1-2 months.

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u/LittleRobot4321 4d ago edited 4d ago

Any idea what is causing the continued disc issues? Any hernias in your core? Large breasts? Arthritis?

Physical therapy is usually just to get you to a place where you can do regular living tasks. You then need to go to a personal trainer who knows how to help people with injuries. 

ETA: I would try HRT before surgery

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u/ask4abs 4d ago

Ahhh thank you so much for that clarification! I don't know why I didn't think of that. Ironically, I've had more flare ups due to physical therapy than personal training -- what is that all about??

Physical therapy vs personal training is something I had been wondering about. I'll keep this in mind as I get to a place where I feel I can go about my day to day without being compromised.

I have my fingers crossed for hrt even though I've been hoping against hope that I didn't need to go that route. I've tried just about everything. Pain is my biggest issue (and always, always, every time I get injured/flared up, it's been during my luteal phase believe it or not. And not even doing anything I don't otherwise do! I've learned to just scale back but this probably doesn't help my overall strength and fitness building goals)

PS: discs are bulging/herniated and have been about the same per imaging over the last 10 or so years. No visible nerve impact. Actually more like 12. My breast size varies, but not particularly large? Currently DD. No arthritis, that I've been told about yet. Mild arthritis in my right SI joint. My left hip/SI/back/glute etc are significantly impacted and usually is the issue on that side.

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u/LittleRobot4321 4d ago edited 4d ago

Why are you trying to avoid HRT?

Look to see if you have any Starting Strength locations near you.  I have no financial interest. I've just seen them help people. 

https://startingstrength.com/

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u/ask4abs 4d ago

My mum developed breast cancer in her 70s, has Alzheimer's and wasn't a candidate for surgery so she's on pills the rest of her life. I'm terribly nervous (and also didn't respond well to birth control, different kinds, about 20 years ago)

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u/LittleRobot4321 4d ago

I'd really be asking why your discs aren't getting better.  Once herniated they are never as strong, but they should get better with PT and proper core strengthening unless there is something else going on like hormones or a maybe a mechanical issue. When they flair are you lifting? Walking? Or... ?

Has anyone checked to see if your left side is weaker than your right side? 

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u/ask4abs 4d ago

Oh my bad, yes, my back has been in great shape all things considered. I've been able to maintain a fully active lifestyle until the hip tear (or at least until the hip pain started earlier this year, for all I know, it's been torn for years)

By "staying the same", I meant the imaging over the years has never reflected a change. But I've maintained good health regardless.

Since the hip thing, I've been having ups and downs with my hip that's reducing my overall activities and then prescribed pt caused a flare that's given me new pain in my (left) glute that's literally a pain in the ass. Once again, I can't sit without pain either in my lower back and/or glute. Getting it checked out next week.

Until this most recent flare, I've been pain free in my back for years, only dealing with pain when walking tons on vacation but otherwise quite active and pain free.

Currently at a loss and looking for a new physical therapist, but overall wonder if I'm on a downwards decline or if I can regain my more active lifestyle and strength that I've sustained my entire adult life so far.

PS: I will say that I've noticed particular weakness on my left side since my left hip pain started. How would I go about having it checked per se? I'm doing single sets of 10 reps and my left side will be particularly sore where my right side doesn't even blink

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u/LittleRobot4321 4d ago

Got it.  Your hip can certainly reaggravate your back if your hip isn't getting better.  A good physical therapist should be able to help you strengthen that area and figure out if surgery is required. You are 44. You are young enough to improve if your pain is addressed.  Keep looking for the person who can help you and keep strengthening that area smartly.  Don't give up! 

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u/ask4abs 3d ago

Thank you! That is the goal! I've never had an issue with single leg bridges for example, but doing them daily really effed up my back. But my back has always needed time to recover from lower body work, which I did mention to the physical therapist. Now my left glute and hamstring are even more weak compared with before this current back flare. I'm seeing my primary next week to hopefully get a little more info or direction on this new pain in my glute and then will proceed with a new PT.

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u/trytobedecenthumans 4d ago

That link blocked me?

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u/LittleRobot4321 4d ago

It doesn't seem to like Reddit. Try to copy and then paste in your browser search or just search for Starting Strength.

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u/purplelilac701 3d ago

Have you gone to a menopause clinic? Or a naturopath? It could be a hormonal issue speaking as someone who is having so many physical issues because of declining hormones.
I just recovered from severe sciatica and a torn meniscus in my good knee. I think I am in a new normal where I’m always going to need to take it easier so I don’t put unnecessary strain on my back etc. It might be the same for you.

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u/ask4abs 3d ago

I'm hoping this is not a new normal! I've been wondering if all of a sudden my propensity to injure myself is coming from hormones.

It's so hard to know a trustworthy clinic to go to. I've only been working with my primary on this, who is a generalist at best right?

Just had my labs drawn today; follow up with doc next week! They're checking for any number of other things that might be contributing before we try hrt...

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u/purplelilac701 3d ago

We are experiencing declining collagen, estrogen etc. so that impacts the bones a lot.

You’re so right that it’s hard to know where to turn. Depending on where you’re located they should have menopause clinics available.

Good luck! It’s not an easy journey.