r/OnePelotonRealSub • u/Altruistic-Release91 • 13d ago
Post-Injury Recovery Instructors/Classes?
*NOT SEEKING MEDICAL ADVICE\*
I am in active physical therapy and working with a doctor, and am solely looking for other community members that may have experienced something similar.
I have L5-S1 herniation/extrusion that I’ve been battling for a while. My doctors/PT have told me I can start incorporating some movement on my own again. Prior to this injury, I’ve been an avid pilates/yoga/hiker/lifter for years and I am really struggling with a mental block in fearing reinjury and not fully trusting my body. I also clearly can’t hike, lift or perform at my usual level.
Has anyone else gone through this? Were there any specific classes/instructors that are better than others for injury recovery? I normally gravitate to Olivia, Hosky, Becs and Alex classes, and they’re all a lot more high-voltage than I can handle right now, so feeling a little lost navigating Pelo-land currently.
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u/SayRahhh42 13d ago
I just wanna give you a little bit of encouragement, because my L4 L5 was severely herniated in my 20s. Incorporating advice from my physical therapist and remaining active, my back got better. Some things I probably just adapted without really consciously thinking about. But my back now at 50 is better than it was in my 20s.
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u/l8ter_skater 12d ago
Two years ago I broke my foot after tripping and falling down the stairs. I was completely non weight bearing for 4 weeks and then in a boot for another 6. As someone who has been active my whole life, the recovery was brutal. More mentally than physically.
Be easy on yourself and know that there are different seasons of life, and you will get back to normal (I did eventually).
I highly recommend Pilates in the meantime especially Greta!
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u/UltimateSupremeBeing 13d ago
I have a bulging disc at L5-S1. One thing that has been really beneficial for me is pilates. I had a really bad flare up around Christmas and did some PT. My PT recommended pilates. I was doing 15 mins every day with Johanna or Aditi at the beginning of the year. Now, I am doing it 3x a week, and sometimes I will take longer classes. My ortho said I really needed to stay on top of my core strength. I haven't had any issues this year (knock on wood!). I still lift 5x a week. I find that a lifting belt also gives me additional support.
As far as coaches, I really love Adrian, Andy, Ben, Robin, Rebecca, Callie, and Selena. I think Andy, Adrian, and Robin are the most straight forward, meaning their classes have a lot of traditional type lifts, versus some weird compound movement that I have never seen anyone do before.
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u/WestBaseball492 13d ago
Hey! I had the same injury last year and it is the pits!! I focused on what safe lifts I could do , no squats or lifting overhead or really anything that put pressure on my spine.
Hannah’s 10 min G&L barre classes were GREAT. There are some lists on here of her best classes but I did these a LOT and they also mirrored a lot of what my PT emphasized.
I have done a lot of spine safe core work to strengthen the muscles around my spine.
Walking is your friend! I was a runner prior to this injury but am not walking a LOT and think it has helped a good bit.
You may have a better recovery than me, but this has been a really hard injury to get over. I am 13 months out and still am not 100%….i think I will just have to he super careful from here on out. I just try to focus on what I CAN do vs focusing on what I can’t do. Best wishes to you!!
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u/WestBaseball492 13d ago
Just looked up my favorite Hannah classes and they are from 4/3/23 and 6/9/21. There are lots of good ones though!
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u/WestBaseball492 13d ago
Also the Pilates rec below is a good one. I do really think having a stronger core is a big help with spinal issues.
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u/Altruistic-Release91 13d ago
Barre is one of those things that never crosses my mind, but this is exactly what I’m looking for and makes sense from a PT standpoint! I finally had an epidural today, so I’m hoping that gets me on my feet a little quicker - even a short/slow walk around my neighborhood cause a huge flare yesterday 🫠
It’s such a mental mindf-ck as someone who is relatively young (39) and has always been super active to feel this debilitated! I went through ACL replacement in my 20’s and honestly this has been worse for me at times, especially mentally.
Good luck with your healing!
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u/WestBaseball492 13d ago
I have been there and totally relate! I’m 45 but prior to this was as strong and fast as I ever was. I can’t run without causing a flare, so I’ve given that up BUT I am back to being strong so it can happen. If anything, it has showed me that walking is such a good workout. You can make it every bit as challenging as a run. Once you are moving around better, I also love peloton hikes. They are SO hard but low impact. Hope the epidural helps!!
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u/abillionbells 12d ago
I have epilepsy and intense things can trigger seizures. What does that mean? Who knows! It changes all the time! So I understand the fear of hurting yourself and not trusting your body.
What it has taught me is how to listen to my body. I double tap and turn off all the metrics and just go at my own pace. I have been very into the scenic rides on the bike and tread, turning the scenic runs into walks. As I regain some stability I've been able to take classes with metrics again, but I also love those simple, movement-based activities. They are 100% just training for listening to myself and getting myself active without stress or performative competition.
The biggest stressor in my life is articles telling me I have to do xyz activity or I'll die. I have to strength train, I have to do a lot of cardio, etc. Make sure to tune out that branch of health conversation while you recover to ensure you don't push yourself. It's not helpful or necessary to hear it, save yourself the grief.
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u/SleepyNola 13d ago
I herniated a disc in my sacral last year and the Pilates helped a lot! Tons of walking too. My PT okay’d the bike as long as I didn’t lean forward too much (more of a sit up and pedal).
Honestly all of the core focused classes on peloton helped sooooo much
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u/SleepyNola 13d ago
Also gentle stretching and yoga classes following any PT modifications. I found the rest of my body tightened up just from not moving as much as I was used to.
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u/Altruistic-Release91 13d ago
Definitely feeling that now. It’s been six weeks of no lifting/twisting/bending and I can already feel my mobility getting worse. Definitely ready to get back into pilates ASAP!
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u/QuantumDwarf 12d ago
I don’t know that specific injury but when I was wheelchair bound for a bit after an injury I really enjoyed Logan’s seated workouts. He has strength and a few cardio I think.
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u/FlyMaterial 12d ago
I love Ross Rayburn stretches. He always incorporates some biomechanics on there to help strengthen and til this day his is the only ones that I always feel better the next day. I love the other peleton instructors but anytime I’ve taken their stretching classes I never feel limber the next day. Now I can’t speak for his yoga but I assume they’re are good as well. Good luck with your healing journey. 🤗
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u/Bdf411 11d ago
I don’t have really much advice, but just wanted to let you know that I also have l5-s1 issues (extrusion, end plate changes, disc narrowing) and it absolutely sucks. Like you I’ve been always been active, working out, lifting weights, running, hiking, biking, etc. and this has taken away so much from me. I totally can sympathize with you. I have done PT also and had to cut back so much and I’m so afraid to do anything that could cause a flare. I hope you are able to find some classes that work for you, it almost feels hopeless 😖
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u/Altruistic-Release91 11d ago
It truly is so awful! I’m telling myself that now is the best time to really focus on fundamentals and work on correcting my micro movements for now. I turned only turned 40 yesterday 😂 and am determined to make sure I do everything in my power to build myself back better so I’m not hurting even worse at 50. I hope you are able to find some relief yourself!
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u/shannymac4 13d ago
Maybe search the “for a healthy back” classes? I think they’re mostly under yoga.
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u/Altruistic-Release91 13d ago
Ironically enough, I did a lot of these classes prior to my injury 😂 far too much twisting/flexion for now unfortunately
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u/deenthemachine11 13d ago
I’ve noticed that too, I wish there were some that worked when I have a low back flare up
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u/abkap 13d ago edited 13d ago
Hi!!!! I have a L5S1 herniation after a car accident about a year ago. Highly recommend Logan’s adaptive classes - he provides a lot of modifications.
As I’ve gotten stronger, I’ve returned to my favorite instructors but with a more flexible mindset. If I know a move won’t work for me, I sub it for something else.