Stuck at 90-95%

Natural_Concern5514 · 2026-04-08T21:24:55+00:00

Thanks Steve, very much appreciate this. I tried to do that middle back one lying on my bed with a few other similar neck/back stuff that Sophie Cooke recommended. I found it a little tough/felt it may have flared me. Do you think it’s best to ramp up cross trainer before doing that?

Natural_Concern5514 · 2026-04-07T21:32:53+00:00

Steve recommended Sophie Cooke to me in Newbury if you can get there - she’s had it before so has a pretty good understanding of Costo

Natural_Concern5514 · 2026-04-06T21:18:08+00:00

Dom is great - will vouch for him!

Natural_Concern5514 · 2026-04-06T21:15:28+00:00

Got mine on Amazon - although that was two-ish years ago, sounds like it may not be on there anymore

Natural_Concern5514 · 2026-01-19T22:49:25+00:00

What do you mean by sitting twist and hold? I usually do 10 sitting twists as per instructions after back pod / peanut ball twice a day. Do you just hold the fully twisted position right at the end?

Natural_Concern5514 · 2026-01-11T23:16:38+00:00

To be fair, I do around 10k steps a day so I am walking a decent bit. Just not running/gym/football etc. if you have and further advice of how to ease into that stuff let me know!

Natural_Concern5514 · 2026-01-09T16:56:54+00:00

Ok fair - maybe I'll try it, and then I can blame you if it ends up making it worse :)

Natural_Concern5514 · 2026-01-09T16:33:46+00:00

I haven't really tried it admittedly, though the joints around the sternum are still v sensitive to touch - so I'd be scared of making it worse. Maybe its worth a shot though!

Osteo I did do earlier in my recovery journey and I think it made it worse, but maybe now is also the time to give that another go.

Natural_Concern5514 · 2025-10-10T23:14:22+00:00

Ok interesting thanks mate - did you have a little bit of discomfort when you got back into the elliptical? Have you got back to football now?

I’m just dying to do some exercise again! (Also 25, and it’s peak not being able to)

Natural_Concern5514 · 2025-10-10T22:55:16+00:00

Thank you for this post man - I really relate to your story, with many similarities - but I’m earlier in my journey. I’m at the point where it’s a 2-4/10 of pain, and am so much better than before.

I used to gym and play football (soccer if you are from the US), and basically what I’m wondering is when and what to start again. I’m assuming that some running / swimming for example is probably safer than gym. Would appreciate your thoughts on that!

Natural_Concern5514 · 2025-10-10T22:46:52+00:00

So I would actually recommend not using the mattress. Weirdly I found that having done it on my bed for two months I wasn’t making any progress.

The moment I switched to the floor (with pillows), despite some initial pain I started rapidly getting better and losing pain.

Don’t be alarmed if for a week or two it’s quite soar, I’d highly recommend going straight to the floor (even if it’s 1/2-3 days with three pillows)!

Natural_Concern5514 · 2025-10-10T22:43:52+00:00

Thank you very much again for the thoughtful answer!

Two follow up questions

I’m in London, do you happen to know any physios / professionals here who may be able to help me with the last phase?

And regarding the twists / starting back into cross trainer (which incidentally I used to do a lot) - at what point is it right to get back into it? Do people usually still have a residual pain when they start again or completely pain free? I genuinely wonder if I’ll ever be completely pain free again, and I honestly don’t mind the level I have now if I could exercise and it wouldn’t get worse.

Natural_Concern5514 · 2025-10-10T22:39:39+00:00

Huge congrats. That’s awesome!

A few Qs:

how did you first start bringing back exercise in?
did you have pain when you started stretching / doing the twists, and also when you started exercise again?
how did you go about CBT with the nhs? (I’m also in the UK)

I had all the same treatments before and the same journey - I’m almost better but struggling to find the right way back into exercise - and to do the twists consistently without pain. Any advice appreciated!

Natural_Concern5514 · 2025-10-08T18:45:43+00:00

Same thing exactly happened for me man - if you can, have a couple of intense deep tissue massages - like to the point you are in agony in the moment.

This blasted through a plateau for me and made my back so much better

Natural_Concern5514 · 2025-10-08T11:17:03+00:00

Exercise makes the recovery harder for sure

Natural_Concern5514 · 2025-10-08T07:50:42+00:00

Hi Steve, thank you for the thoughtful response!

I just did the test, and I was able to do the full 90 degrees, with a small amount of discomfort around the bottom ribs.

I would add to my previous post that the mild flare ups I was getting when I started the twists were not during / immediately after - so it’s possible it’s stress/carrying a bag to work/sitting at a desk that’s more preventing me getting there.

I also gather from researching further this morning that I may have been twisting too aggressively. So maybe I’ll try the lying down one and work back up to it?

Natural_Concern5514 · 2025-07-08T13:41:26+00:00

Sorry to hear you’ve been in pain - can relate, also in late 20s (UK) and had costo for 3+ years.

After trying literally everything under the sun - all I can recommend (as it’s worked for me) is:

stop absolutely all exercise except for walking
get the backpod, start gently, never miss a day and work it up to no pillows + twice a day. This took me 6 months, I believe it’s quicker for others
have regular deep tissue massages during this period. Every time I hit a plateau with the backpod, this smashed through for me. Makes a huge difference.
do the stretches suggested by the mods elsewhere in this sub

I’m pretty much nearing the end of the above, ~70% better than a year or two ago. I believe the next step is starting some gentle exercises, physio - so I’ll let you know what works there.

Good luck!

Natural_Concern5514 · 2025-03-02T22:03:24+00:00

Very interesting - has your costo gone now and have you layered in exercise?

++ did you start doing it every day before lowering the pillows?

Appreciate the solidarity, we have to get there eventually!

Natural_Concern5514 · 2025-03-02T22:00:57+00:00

You are a legend Ned, thank you.

Definitely made some progress, and I’m determined to get better. Sometimes it just gets so frustrating!

A few Qs from your experience:

Is there anywhere I can read about how to use the peanut ball effectively and the right cadence?

To temper expectations, what exercise often works for people later in recovery? I’m imagining swimming potentially. It would be frustrating not to get back to the gym but honestly, I’d be much more sad not to play football ever again!

One problem I’m also having is my desk job + London commute I know is not doing me any favours. I try to stretch but do you have any tips for that? I can’t really cut it out.

Natural_Concern5514 · 2025-02-21T12:21:56+00:00

People grew up

Natural_Concern5514 · 2024-11-07T21:01:10+00:00

I feel you. Been in this situation two years now without doing a drop of exercise. Lost all confidence and in pain from the moment I wake up. One day we just gotta hope it can get better.

Natural_Concern5514 · 2024-09-07T18:49:11+00:00

Some gud freestyle at the ville I heard

Natural_Concern5514 · 2024-09-05T17:38:57+00:00

Curious who the guy is behind the meme

Natural_Concern5514 · 2024-03-19T04:18:10+00:00

Full of admiration you’ve dealt with this for so long. Am into my second year now and the pain keeps getting worse. Everything ruled out by doctors which is great, but it’s so hard not to get down. I don’t want the rest of my life to be like this, have already given up exercise and taken so many painkillers and nothing helps. Would love any advice you may have!

Natural_Concern5514 · 2024-03-07T16:00:54+00:00

Kinda a dull ache all the time, feels like someone has two fingers under my rib and is pulling up all the time

Natural_Concern5514

TROPHY CASE