Back Stronger: Alison's Recovery From Spinal Surgery Through Strength Training
For Alison, movement isn't just what she does; it’s how she thinks, how she resets, and how she stays herself. As a teacher, open water swimmer, hiker, and outrigger canoeist, her body is her primary tool for navigating the world. So, when a lumbar disc herniation began to threaten that active lifestyle, the injury felt existential.
The Decision to Prepare
The pain - a persistent ache tracking down her leg - was finally diagnosed via MRI: a lumbar disc herniation with a significant fragment pressing on her nerve. When surgery became the clear path forward, Alison did something different. She didn't just wait for the date on the calendar; she prepared for it.
She understood that the stronger she went into surgery, the better her outcomes would be coming out. She pivoted her focus, working 1-on-1 with our coaching team to build core strength and stability with one goal: ensuring her body was ready to recover.
The Return: Slow, Intentional, Real
Six weeks post-surgery, Alison returned to the gym. The sessions looked nothing like her old routine - they were focused on stability, balance, and proprioception.
The biggest hurdle wasn't just the physical recovery; it was tuning out the "noise" of well-meaning advice and resisting the urge to rush back. Alison had to make peace with a new reality:
No Ego: She gave herself "levels of spiciness" for her recovery walks, moving from around the block to longer trails, measuring success in small, sustainable wins.
Intentionality: She used the Pherform environment to hold herself accountable, ensuring she didn't just guess at her movements but followed a structured path.
Make it stand out
Where She Is Today
Today, Alison is back. She strength trains two to three times a week, swims on weekends, and is back to competing in open water races. She still checks in with her body, still respects what her spine has been through, and still avoids the trap of comparing herself to her past performance.
She isn't just back to where she was; she is building. Session by session, she is tracking her numbers and watching them climb - proving that your body is capable of much more than you think, provided you give it the right support and the time to heal.
A Final Note on Recovery
Before you take anything from this story, Alison wants to be clear about one thing: no two spinal injuries are the same. Her recovery was a product of her specific diagnosis, her surgeon’s guidance, and her unique physiological needs - not a template for everyone.
If you are currently navigating spinal pain, the most important step is always to consult your own medical team. Please don't try to "train through it" or rush into new routines with old movement habits. Inform yourself, listen to your doctors, and remember that your path to recovery will be - and should be - entirely your own.