My new routine:
Addressing issues as they come up, not pushing them off to the side or stuffing it inside. Solve it and move forward.
Walk 30 minutes Mon, Wed, Fri, followed by a deep tissue massage. And, Tues., Thurs., do upper and lower back stretch exercises.
Eat and drink healthy: lean meats, veggies, fruits as desserts only. Healthy snacks such as nuts. Reduce significantly if not eliminate altogether: sugar, caffeine, alcohol intake. Instead, water with lemon or lime, sparkling mineral water with 100% natural cranberry juice, decaf tea, decaf coffee, cocoa as a treat once in awhile. I take vitamins which makes me feel better and I notice a difference when I don't.
I should have mentioned, first, prayer and meditation to be able to handle whatever the day's events may unfold.
I have to take care of all areas of my life in order to be whole and not lacking: spiritually, mentally, physically, socially.
I'm getting out more to mall walk, get a massage, socialize with friends at Target for a decaf coffee break. I try to get out every day and I also know rest is important as well, so I can take the weekends off. Back recovery is my main/top priority now and I have a ways to go; however I can prevent it by not twisting while I lift, not sitting at my desk for long periods of time without taking several breaks to stretch my back, and by doing my exercises.
Also, V.I.P. is having a positive attitude which empowers you to do things you otherwise could not. Be your best friend, be your own cheerleader, lift yourself up if you don't have others to do so. Also, a good night's sleep keeps anxiety away. I don't think about anything when I'm tired or exhausted, I put it on the shelf to revisit after I'm rested. It avoids unnecessary stress.
Wow - I had more to say than I thought :-)
Shari
Seriously, I printed out your post, because using these guidelines will make it a success. Here are my 3 refined goals: One, (S.) I want to work on my back problem. (M.) I will do my back exercises 4 times a week (every other day, so my muscles have a day in between to recover). (A.) I will do them for 20 minutes. (R.) I will reward myself with a healthy treat after exercise, but the biggest reward will be getting rid of the pain. (T.) I will do this for 3 weeks and then it will be time for my follow up with the Orthopedist and I can set a new S.M.A.R.T. goal to continue keeping my back strong. Two, (S.) I want to be social. (M.) I will go to Starbuck's every Thursday and visit Bridget. (A.) I will go each time at 8 a.m. (R) The drink she makes me is the reward and socializing with her. (T.) I will go for one month. Three, (S.) Get a deep tissue massage. (M.) 3 times a week. (A.) I will pay for 20 minutes of time. (R.) I will get a healthy treat (not necessarily food, maybe a book) and the decreased pain and my back healing from the massage is a reward in itself. (T.) I will do this for 3 weeks and after my orthopedic follow up, I will set a new S.M.A.R.T. goal to continue keeping my back well. I realize the R. stands for Resonant and I keep using the word reward, but it's the same result, being excited about the goal, so you stick with it. And, when you stick with it, you feel the accomplishment. How's that Ashley?
