Working out - how long until I feel better?

[Red]

So I'm nearing the 4 week mark of daily workouts; 30mins each day of alternating resistance bands, weights, Pilates and HIIT (many of them fusions of 2 types). I've also just started adding cardio every other day.

I've gotten stronger, no doubt about that, but I'm not seeing any improvement in pain and mood levels. I've addressed my nutrition pre and post workout; in addition to supplements and shakes I eat pretty damn healthily with lots of fresh cuts of meat, fresh fruit n veg etc n cut out much of the sugar I used to consume in vast amounts a couple years ago.

My body shape remains similar, if a tiny bit more toned; pain levels can be exacerbated by exercise but I'm managing it ok by modifying to stop it hurting so much and resting muscle groups in rotation, in addition to painkillers.

I enjoy the workouts now, and know that change doesn't happen overnight - I know that it takes time and willing to continue to make that change happen. But when will I see and feel a difference??

The pain is phenomenal (I believe it's actually INSIDE MY BONES but am having a hard time getting my doc to listen); I get low grade fevers from time to time and have some disturbing skin manifestations of SOMETHING but keep getting shrugged off and medically gaslit. I still passively wish to ctb, keeping up with methods and having a vague plan in the back of my mind at all times if it all gets too much.

I don't want to hurt anymore and don't want to feel suicidal but it's still there, looming over me at all times. I seriously don't know what else I can do to hold it back, it's just blind hope that all this will work in the long run.

Has anyone been rescued by exercise and other lifestyle changes? How long did it take for them to work??

 

[BeansOfRequirement]

What's the source of the pain? I mean, if you break your arm, then working out wouldn't get rid of that pain. Think mindfulness meditation would make more sense for pain management, if the medication isn't working (maybe not always a panacea, but better than nothing, imo). I'm guessing the pain was there before the working out started, is it now getting worse due to the exercising? If so, you might want to double-check form and make sure you're recovering properly between sessions, stuff like that.

As usual, try to separate all of the issues and deal with them one by one. Writing things down with lists/mindmaps can be helpful. There's the physical(?) pain, the mood, the fevers and the skin. I'd say to try not to focus at all on body shape or how you look, the first priority is probably the pain and how you feel. Anyway, thinking of all of the things as separate can make things less overwhelming, especially if written down.

To answer the questions, for me the changes are more or less instant. If I work out, then my metabolisms fires up, I eat more (healthy), and I probably feel better. Same with meditation, if I do it (properly), then I remove all emotional pain. Theoretically, as we lower the bf% and get more T, improve cardio, etc, we'll feel better long-term, and that can take a while. Still, the vast majority of effects from lifestyle habits are day-to-day for me.

Also, watch out for over-exercising if you have a daily routine. It's probably safer to have rest days.

 

[Red]

It's as of yet undiagnosed, laser focused on the lower left side of my sacrum, some investigations conducted over the years but only served to exclude diagnoses than resulting in any! I'm sure it's in the bone… I've had many scans of the surrounding soft structures n even a hysterectomy and the nature and location of the pain hasn't changed. Had tests for sacroiliac joint dysfunction which were negative, got confirmed osteoarthritis of left hip but seems unconnected. Duration of sacral pain is of over five years by now.

Some exercises exacerbate it but if they are heavy on that region I modify to make it easier; I have strengthened the muscles around it but it doesn't get my better. Leaving plenty of time to let them recover by doing upper body and leaving that area out whenever seems prudent. It feels like I have the right balance but this damned pain has a mind of its own…

I'm careful to have "rest" days when I need them and just go for a walk or do yoga or something instead - I don't feel overworked and if I ever push too hard, I let myself recover well before starting up again. Every day sounds like a lot but it's not pedal to the floor every time lol

Gonna raise the pain issue to my doc on Thursday to try to get further investigations like a bone scan or biopsy or something - same with skin (hypopigmented patches on face; saw dermo a year or so ago who prescribed anti fungal treatments and steroid cream but no change); however I had expected some change in pain levels as I've been gaslit into thinking it's my body malfunctioning rather than a legitimate problem. Now I'm not so sure… hoping that these lifestyle changes will prompt sone extra medical help as I feel there isn't anything more I can do to help my situation!

I thought the pain might reduce due to natural endorphins and such but honestly it has made no difference whatsoever, it is just as deep and sharp as it ever was and movement near it definitely makes it worse. Even mindfulness and meditation has no bearing on it. Just annoying to be doing so much that is recommended to help but not have it do anything to the bit that most needs attention.

 

[BeansOfRequirement]

It's as of yet undiagnosed, laser focused on the lower left side of my sacrum, some investigations conducted over the years but only served to exclude diagnoses than resulting in any! I'm sure it's in the bone… I've had many scans of the surrounding soft structures n even a hysterectomy and the nature and location of the pain hasn't changed. Had tests for sacroiliac joint dysfunction which were negative, got confirmed osteoarthritis of left hip but seems unconnected. Duration of sacral pain is of over five years by now.

Some exercises exacerbate it but if they are heavy on that region I modify to make it easier; I have strengthened the muscles around it but it doesn't get my better. Leaving plenty of time to let them recover by doing upper body and leaving that area out whenever seems prudent. It feels like I have the right balance but this damned pain has a mind of its own…

I'm careful to have "rest" days when I need them and just go for a walk or do yoga or something instead - I don't feel overworked and if I ever push too hard, I let myself recover well before starting up again. Every day sounds like a lot but it's not pedal to the floor every time lol

Gonna raise the pain issue to my doc on Thursday to try to get further investigations like a bone scan or biopsy or something - same with skin (hypopigmented patches on face; saw dermo a year or so ago who prescribed anti fungal treatments and steroid cream but no change); however I had expected some change in pain levels as I've been gaslit into thinking it's my body malfunctioning rather than a legitimate problem. Now I'm not so sure… hoping that these lifestyle changes will prompt sone extra medical help as I feel there isn't anything more I can do to help my situation!

I thought the pain might reduce due to natural endorphins and such but honestly it has made no difference whatsoever, it is just as deep and sharp as it ever was and movement near it definitely makes it worse. Even mindfulness and meditation has no bearing on it. Just annoying to be doing so much that is recommended to help but not have it do anything to the bit that most needs attention.

Well, that really sucks. Yeah, I don't see working out doing much to laser-sharp pain in the bones. I've heard about the endorphin stuff you mentioned, but I've also heard that some people get more and some less during exercise, and I also suppose it's short-lived. What meditation were you doing? It's said that mindfulness meditation can cut physical pain (perception) in half relatively quickly.

 

[Red]

Well, that really sucks. Yeah, I don't see working out doing much to laser-sharp pain in the bones. I've heard about the endorphin stuff you mentioned, but I've also heard that some people get more and some less during exercise, and I also suppose it's short-lived. What meditation were you doing? It's said that mindfulness meditation can cut physical pain (perception) in half relatively quickly.

Mostly image based meditation, I guess - I don't follow any particular practice. Anything from visualising healing of tissue and glowing light to sending the pain deep into the ocean lol tried the practice of first focusing on the pain and just trying to be at peace with it happening too, that's a bunch of bullshit when it's stabbing like fifty hot knives deep in the bones

 

[onlyanimalsaregood]

I think you can see results in a relatively short time, since exercise helps with the release of endorphin and the stimulation of nerve cell growth in the hippocampus, helping with depression and anxiety.

 

[BeansOfRequirement]

Mostly image based meditation, I guess - I don't follow any particular practice. Anything from visualising healing of tissue and glowing light to sending the pain deep into the ocean lol tried the practice of first focusing on the pain and just trying to be at peace with it happening too, that's a bunch of bullshit when it's stabbing like fifty hot knives deep in the bones

The images, healing light and visualizing I'm not surprised had no effect. "Trying to be at peace" with the pain is the result, rather than the technique, if I understand things correctly. There are many styles, ofc, but the one I'm using works very well for emotional pain for me, and has worked for minor physical pain, as well.

The technique I use is to focus on the sensation and note whatever experience occurs. "Hearing, hearing, hearing...", "Pain, pain, pain...", "Feeling, feeling, feeling" and even "Thinking, thinking, thinking...". This will then block the mind from blowing a sensation out of proportion/ruminating/worrying/etc. In fact, when done correctly there won't be any other mental activity than focus on the meditation object and the noting. The sensations are still there, of course, they're just not getting amped up by some kinds of thinking/judging.

Not saying that will remove the pain or make you not be bothered by it, but google + my experience would indicate that, if performed correctly, it might reduce the suffering from the physical pain to some, possibly large, extent. At least during a session (once the technique is grasped). And it's free.

Hope it's not annoying and unwanted advice, though. Just makes sense to try out an, in my opinion, more appropriate form of mediation for physical pain since nothing is really lost by spending a little time here and there to get the technique right. Well, time is lost, of course.

Physical pain is really the worst, though. Like I said in another post, physical pain and rape stuff, etc, are far beyond my level. Much respect for dealing with that.

 

[Al Cappella]

I'm not sure anyone can answer a when question, as it really depends on the individual, I think. For me my mood did change noticeably after I got to where I could run an hour to two hours straight. Getting to that point, not going to lie, was hell. A hell I'm in again now, because I let things slip over last summer through winter.

I do believe in the idea of exhausting yourself to where you're too tired to have any sort of mood or trouble. But with that is also a risk of overdoing it and injury.

What I can say is that working out is absolutely never a bad thing, unless you're ill. It'll come.

 

[come to dust]

Honestly, I exercise intensely 4-5 times a week and I don't feel like it boosts my mood in any way. If anything it stresses me out because I worry about accidentally injuring myself.

The only reason I do it is because I am self conscious about my looks.

 

[Red]

The images, healing light and visualizing I'm not surprised had no effect. "Trying to be at peace" with the pain is the result, rather than the technique, if I understand things correctly. There are many styles, ofc, but the one I'm using works very well for emotional pain for me, and has worked for minor physical pain, as well.

The technique I use is to focus on the sensation and note whatever experience occurs. "Hearing, hearing, hearing...", "Pain, pain, pain...", "Feeling, feeling, feeling" and even "Thinking, thinking, thinking...". This will then block the mind from blowing a sensation out of proportion/ruminating/worrying/etc. In fact, when done correctly there won't be any other mental activity than focus on the meditation object and the noting. The sensations are still there, of course, they're just not getting amped up by some kinds of thinking/judging.

Not saying that will remove the pain or make you not be bothered by it, but google + my experience would indicate that, if performed correctly, it might reduce the suffering from the physical pain to some, possibly large, extent. At least during a session (once the technique is grasped). And it's free.

Hope it's not annoying and unwanted advice, though. Just makes sense to try out an, in my opinion, more appropriate form of mediation for physical pain since nothing is really lost by spending a little time here and there to get the technique right. Well, time is lost, of course.

Physical pain is really the worst, though. Like I said in another post, physical pain and rape stuff, etc, are far beyond my level. Much respect for dealing with that.

I'll try some better meditation techniques and see what I can get out of them, thanks for the advice!

Spoke to doc today n changing meds to try to wean off the morphine - I'm sure it saps energy and strength in addition to slowing down metabolism. Also have an X-ray ordered to try to find what is wrong with the bone where the pain is coming from - he even advised to take a penny coin in to pinpoint exactly where they should be looking so hopefully they'll actually look in the right place this time!

God, really struggled these last couple of days to hit 30mins when I've managed to push it up to 40-50 mins lately, no idea why it's so goddamn hard right now?? Passed out at around 8:30 last night and slept 15hrs n still feel like a the walking dead…

Fuck bodies man they suck big time.