Lower Back Pain – The Fix

Over this past year, I’ve struggled with lower back pain.  I noticed when I get out of the car or stand up from sitting position, that I have to give my lower back time to adjust before standing straight up.   Then I begin walking in a way to stabilize/isolate the lumbar region which is similar to a “duck walk” waddling back and forth for a few steps.  What is happening to me and why???

Lower back pain.  I’m sure it’s in part, one of the outcomes from our move back in August.  About a year ago, I remember moving a heavy computer desk.  It was part of the de-cluttering phase to get our home ready to sell.  The desk was closer to the door initially which made the room look smaller.  Therefore, I took out the table on the other side of the desk and moved it back closer to corner of the room which made room look larger.


As I lifted up on the desk, something happened in my back.  I felt the sharp pain and then tingling. Never had that before.  For the days, weeks and months following, my back was a major issue.


To get through the move with all the lifting and bending, I purchased a back brace.

It helped some but was terribly annoying because each time I straightened up, had to readjust my pants and such.

It’s now become such an issue that I am forced to take action.  I looked online and found that it’s probably a bulging disc or discs.  I’m seeing my doc this week and will talk to him about it but also going to correct some things myself.


Use lumbar supportive cushion in desk chair, sofa and car seat.  

I’m sitting in my desk chair now with a pillow behind my lower back and feet planted square of the ground.  This is helping immensely.  When I get up out of the chair, I turn it to the side, brace the arms of the chair and life up to standing position.  There’s no pain.


Do exercises that force the lower back to arch in correct position.

I found this graphic below which is a great outline of the exercises that help reduce lower back pain.


Work on posture with stomach tucked especially while walking/running.

Also, I notice my back hurts while lying in bed.  Check out the helpful images below of how to position pillows to help with such.


This is my plan.  I let myself get so out of shape over last 2 or 3 years, that things like this are popping up now.

Hoping to get back to better health soon and with it, a stronger back for better support.


Pain…Hello Old Friend

How soon you forget all of the pings and pain that you pushed through early on in training.  After only a half mile, the muscles in my lower legs ached.  Almost a welcomed feeling.  Your first thought is to stop, but then you remember.  In the past it took to get to mile 3 sometimes before that pain went away.

That was my cue to push through it.

Today with the wind chill well below 0 Fahrenheit, I gathered up my gumption and headed to the Y.  Not being a member and not wanting to spend precious time filling out forms, I bargained with the clerk to let me do the treadmill today and I’ll come back with forms filled out tomorrow.

He agreed.


Because I am starting from 3+ years of doing nothing, I walked 2 miles at a pace of 3.4 miles per hour.  Could have gone another mile but not going to push it for today.

It felt pretty good and I just kept telling myself, “Be patient it will all come back in time.”

I don’t plan to spend all of my time at the Y, but on days like this, I’ll now have some where to go that is close to home.


I love winter.


Will be back out there soon enough.  For now, the treadmill is my friend.

Have a great day and thanks for stopping by.

Frozen Face Frost

I watched a man running today in my neighborhood.

Wishing that was me, I made my way out to the great outdoors 2 hours later.

Bogged down with several layers and a scarf in front of my mouth, I headed out.  After 1 mile, I headed back into the warmth of my home.

Who am I kidding…I’m 56 and out of shape.  Breathing those cold temps in can negatively affect my heart.  Heading to the gym tomorrow.


Tonight’s full moon…


As I cook our New Years Eve dinner.  This year for the first time ever, we chose to stay home.  It’s all good.  I think it’s a good sign for the road ahead.

Happy New Year and thanks for following my blog.  #PeaceOut!

How to Rock 2018

How to Rock 2018

I just came back from a three year exercise/diet  hiatus.  I won’t bore you with the details as to why, but I’m older and heavier which makes it harder to get back into an exercise routine.  I started running because I wanted to run a half marathon before I turned 50.  Since then I’ve finished six half’s and one full marathon.  My last race was in the fall of 2013.

So this is going to be my comeback.

Scenic Road In A Forest

I’ve signed on to Noom to help with a diet to lose the weight and get an exercise plan.  Also pulling up some good recipes and plans from past.

Maybe a little too ambitious but I’m signing up for the Shape Half Marathon in New York’s Central Park on April 14.    #WomenRunTheWorld #BigMotivation

So here’s my plan:

Stay Hydrated…

  • 64 ounces of water each day.



  • 1200 calorie diet – low sugar, salt and fat from all food groups.
  • Enlisted help of Noom.
  • Follow 6 small meals each day.
  • Cook everything on  weekend and prepare lunches for the week.



  • Start off with 3 mile walks and some core strengthening exercises.
  • Build up to light jogs.
  • Increase strength training and intensity over time.
  • Warm up and cool down.
  • Stretching

woman walking towards unknown places


  • Create a video in my  mind of what it will be like to be fit again.
  • Get great music on tap to listen to during such.

There’s more to the plan but this is just to get me started.


Changing It Up

Changing It Up

I had some reward points to spend on Amazon.  So, going for the boxing work out that will transform my life.  I’ve always wanted to do this but never had the eqpt.  So the bag and gloves are on their way.  

Boxing benefits both upper and lower body. Also improves hand eye coordination and lowers stress.  I need all of the above. 

Boxing is also a great way to break out of a fitness rut too.  I can’t wait. It’s ranked as one of the top exercises for burning fat/calories, building strength and muscle tone.  The warm up for boxing is 10 minutes of jumping rope.  That’s equal to 30 minutes of running.

I found this combination  for beginners from Jade Alexis…

Jab-cross-duck- move to new spot. Jab-cross-duck-move to new spot.

There’s also a number of apps and various workouts for boxing with heavy bag online.   

I’m in my corner, getting psyched and waiting for the bell.  

 Ding ding!

Going for the Goal(ld)

This last year I’ve picked up some really bad habits.  Used food as an emotional crutch following my husbands 2 strokes and gave in to fatigue.  I have to do more than I have ever before to gain back my health.  Therefore, today begins my 1,200 calorie diet and exercise program that will take me a minimum of 5 months to lose the weight I’ve gained and the confidence I’ve lost in myself.  I’m going to do whatever it takes to climb back to the person that finished a marathon three years ago.

So my diet will be a simple 1200 calorie 6 meal a day plan that is low fat, low sugar and low salt.  The exercise starting out will be a brisk 2.5 mile walk 6 days a week coupled with a 30 minute kickboxing workout.

So here I go…



Mile 26 of St. Louis Rock and Roll Marathon

Off and Running!

Became reacquainted with my gym.  So glad to be working out again. Many of my LIFE Runner teammates continue running in the extreme cold of winter.  It hurts my sinuses and running indoors is not a favorite of mine, so I always end up taking those months off.  Even though I’m starting out indoors, I will be outside again very soon. The gym is 2 miles from my house so my plan is to run there and do my weight training then run home.

So I’m off and running!

To aid in my training, I’m cutting out my favorite vice – wine.  Tough, but I don’t think it is doing my blood sugar and hydration level, any favors.

(As I was looking through Google photos for reuse, came upon this jewel.  Go  tho the website noted as photo credit and see some other beauties. )

Powering up is always a good thing.  It helps me to focus and I also feel better too.

anne sioux falls 3_edited-1

There are some big races coming up too.  Click on the images below to get more info on them.

The LIFE Runners A-Cross America Relay – starts at the Brooklyn Bridge and Golden Gate Bridge on March 5 and finishes April 13 with both Arms of the Relay meeting in Sioux Falls, SD.  It comes through Central, MO April 1 – 4.  map Then there’s some 5K’s and maybe a half in May. Picture12 The biggest race for me is September 20 – The Air Force Marathon.  I can’t believe I’m signed up for the full, but I did.   So will begin official training for it in May but am starting out now to work towards the other races that are this spring.


Below is one of my last training runs before my 2012 marathon.  I did one more a week later for 20 miles – 2 weeks before race.

What are your running plans this year?  How much training do you usually do for your races?

19 Mile Run 2012

19 Mile Run 2012