COVID and routines

Dear Dr. Abby,

I am reaching out to see if you can help me with my home PT program. Ever since this COVID-19 situation, my whole routine has been out the window including my home exercises. As the days have turned into weeks, I find myself adjusting into a new routine - staying at home from work and taking care of our one-year-old and dog - but I can't seem to find 30 minutes to commit to this - and my body knows it! I am noticing increased back and neck pain, which historically then lead to chronic headaches for me. Could you help me get in front of this before it gets to that?  

-Present Moment in Virginia

Dear Present Moment,

Scoot over, lady. Make some room in that boat for the rest of us!

There is a pandemic afoot!

You have my full permission to focus on other parts of your brand new routine.

Everything about your day is different, and there is no way to focus on perfecting all of the facets of your routine at once. I recommend checking out Brene Brown’s podcast “Unlocking Us”, episode #2 “Brene on FFTs”. She gives great insight to what happens when we are trying to do something for the first time.

It sounds as though you and your PT have found a program that works! Way to go! Trust that it will work again when you need it. You said your body is noticing the absence of your routine. I bet you’ll pull out those exercise sheets soon.

In the meantime, commit to reserving that 30 minutes for yourself.

Use them in some way that is easily approachable and that serves you right now. Some ideas: walk with the pup, ride your bike, meditate, read, call a friend, or nap. 

I once read a post by registered dietitian and nutrition therapist Katherine Metzelaar, owner of Brave Space Nutrition: “You will not eat cookies and chips forever.” She went on to say that removing judgment, rules, and restrictions from your eating leads to improved awareness of what you need and ultimately greater food variety.

If you have had success with your exercise and physical therapy program and know it well, you will return to it because you are aware of what you need. You have already trained yourself that it feels better when you do your program.

Trust your training and proceed kindly. 

I appreciate you!

Dr. Abby

Disclaimer: Advice given in the Dear Dr. Abby column is intended for educational purposes only. Always seek care from your medical provider with any questions you have regarding your medical condition.