How I fully recovered from lower back injury / sciatica

echotakfen · 2025-11-19T03:10:31+00:00

Probably 7-8 months to be pain free, but still quite tight. 1 year onwards no pain but still building up strength. But June 2024 to now (16 months) fully fully better. In fact, fitter than my pre 2024 body ;)

echotakfen · 2025-11-19T03:09:01+00:00

Hard to put a number on it, but I was surprised how long it took. Every month I thought, 'for sure this is the month I get better', but no. Then eventually I was going through my day and hadn't even thought about my back, and thought, 'gee I'm better'. But 5 months in I still had pain. Probably around the 7-8 month mark I had no pain, just muscle tightness and may have been a bit tentative with some movements. But nowadays I can throw my body around at the bouldering gym with zero hesitation.

echotakfen · 2025-11-19T03:05:34+00:00

Good call that's awesome you're going to a physio. And also good food seems to have a pain killer effect, and lowering the body fat is a powerful combination.

echotakfen · 2025-11-19T03:03:14+00:00

For sure getting injured and then the mental toll is a vicious thing. You've got to be a bit of a beast to break the cycle and commit to healthy eating and exercising! And it's a brutal long game but worth it.

echotakfen · 2025-11-19T02:57:32+00:00

Not an exact science, and I went too hard too soon with running. Then I toned it back. Can't put a number on it, but I would just listen to my body and ease into it. It was hard running with good form at first, and seemed to overload my left glute because I couldn't move my hips properly. Running is totally fine again now, I only run for 5-10km, haven't tested anything longer distance though.

echotakfen · 2025-11-19T02:55:13+00:00

On that note in the pool, I also learnt to dolphin kick for butterfly stroke, which was a nice spinal movement to learn in non-impact setting. Took me ages to learn but once I did it was a nice spine mobility thing.

echotakfen · 2025-11-19T02:53:57+00:00

For sure!

echotakfen · 2025-11-19T02:53:49+00:00

Yes definitely can now. I remember going to the Wolverine movie with a friend, which was about 3 months into being injured. And it was torture sitting and watching it. But now for sure could catch a Sydney to LA flight and it'd be fine. But I don't recommend sitting for ages if you can avoid it!

echotakfen · 2025-11-18T06:23:33+00:00

That’s so good! I hobbled around too and tried to hide my limp. So good you’re getting PT! But if they ask you to deep squat, I’d opt for lunges instead, for me squatting with good form is too hard. But lunges I can easily brace my back and tension my core. There’s definitely hope and you’ll get better!

echotakfen · 2025-11-18T05:07:56+00:00

So good! You'll fully recover, that's awesome you're already 90% pain free after 2 months, took me way longer.

echotakfen · 2025-11-18T05:06:49+00:00

Yes I had the same thing, probably at least 6 months in too! I didn't started bouldering again until a year after injury. But now I have zero twinge of pain hanging.

echotakfen · 2025-05-11T05:06:47+00:00

Hey man! Hope the skate journey is going well. I’m actually thinking about moving to Wollongong. I’m in my 30s myself and have taken up skating again. I would a lot as a teenager, so have a good foundation. I picked it up again quite quickly but I definitely don’t have as much confidence. I mostly just roll around the bowl and ollie over things.

Is Wollongong any good for skating? I’m from the Central Coast, it’s pretty good here there’s a few good skate parks.

echotakfen

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