Feruzi Mwero

Feruzi Mwero’s Blog


Tag: yoga

How I Helped Heal My Fractured L1 Vertebrae

As some of you know, on December 27, 2009, I fractured my L1 vertebrae while sledding at Mt. Charleston (40 miles or so outside Las Vegas). I, later, also discovered I fractured my L5, fractured my coccyx, and rotated my sacrum. Oh happy days!

As of today I can say I am probably 97% fully recovered. I continue to have mild pain around my tailbone if I stay in one position for too long — sitting, standing, or laying down. Occasionally if I push myself a little too hard in a workout, or do it wrong I may have some pain around L1 and tailbone for a little while, but it never lasts too long. Nevertheless, I am fully active, playing sports whenever I can — basketball, soccer, etc. — and working out with P90X. Since I’ve lost weight, nearly 50 pounds, I have decided to start a running regimen. My goal is to run my first half-marathon next year around this time.

None of what I am doing, or plan to do, was possible in the days, weeks, and months following my accident. So, here are the methods* I used to get where I am today.
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P90X, The 3rd Attempt: Week 4

Transition week is over. I am moving on up from Phase 1 in the P90X schedule to Phase 2. The idea, if you’re not familiar with P90X, is that your muscle and strength development do better when you “confuse” the system by changing your workout routine slightly every few weeks or so. I think they call it interval training (I’m typing fast today and not in the mood to Google search or pull out the books).

The Challenge

Even though week 4 is supposed to be a rest week, I was expecting my level of intensity during the workouts to rise slightly. I was unfortunately disappointed during the second Yoga X session of the week when I started to crash much earlier in the workout then I usually do. I pushed on anyway, and even managed to impress myself  during the Yoga Belly section. I think the problem was inadequate sleep. All last week I stayed up late and woke up early working on various client projects. I got a lot done, but my body started rebelling. Apparently sleep is important (sarcasm… you see how that works… I really do know sleep is important).

The Reward

Who would turn down a rest week? I felt very relaxed after the week was over. It was a great break. Now, back to work!