By Kshama Lal, Fitness Coach
In 2018, my life took an unexpected turn. At the age of 39, I was diagnosed with a ruptured disc at L5-S1 – the final stage of a slip disc where the disc material escapes and floats freely in the spinal canal. The pain was unbearable. I was nearly bedridden, unable to stand, sit, or walk without searing sciatic pain shooting down my leg.
Spine specialists and orthopedic surgeons unanimously recommended spinal surgery. One even warned me of possible paralysis if I didn’t act quickly. But I wasn’t ready to hand over my spine to the scalpel just yet. I had two young kids, a demanding job, and a gut instinct telling me to wait.
Thankfully, I found an excellent physiotherapist who introduced me to myofascial release therapy and structured rehab exercises. The road to recovery was not easy, and initially, even my family doubted the decision. “Doctors can’t all be wrong,” they said. But something inside me told me this wasn’t the end.
I was forced to take a break from work because my body couldn’t tolerate the daily 20 km commute in Mumbai traffic. Work from home wasn’t an option then — it was pre-COVID after all. To make matters more challenging, my husband had relocated for work, so I was practically solo-parenting our kids.
I committed to my physio exercises twice a day, every day. Within 4-5 weeks, the results began to show. I was able to return to work, slowly regaining function and confidence. Still, people around me watched cautiously, convinced surgery was inevitable.
But instead of breaking down, I built up.
Gradually, I added functional training and Zumba to my routine. These weren’t just workouts — they were a celebration of movement, a reclaiming of my body. My energy levels improved, my pain reduced, and my belief in healing through fitness was cemented.
My real transformation began when I discovered FITTR and enrolled with Coach Shenaz Dungrawala. Under her guidance, I began weight training from home, and it was a revelation — strength training didn’t aggravate my pain, it reduced it!
For the first time in years, I felt strong and in control.
Today, I can proudly say I perform all exercises — even the ones people with no back issues do. My focus remains on:
I may not be the fastest or the strongest in the room, but I show up every day. I lift, I move, I train — and I do it pain-free.
Seven years ago, I could barely walk. Today, I train regularly and help others on their recovery and fitness journeys. My progress may be slow, but it’s mine — and I wear every milestone like a badge of honor.
If you’re someone dealing with chronic back pain or recovering from a spinal injury, take it from me: you don’t always need surgery to heal. Sometimes, all you need is the right guidance, consistency, and belief in your body’s ability to recover.
Your body is not the enemy. It’s your partner, your vessel, and your home. Treat it with care, listen to its cues, and give it the time it needs to heal and grow stronger.
Because at the end of the day —
You are stronger than your setbacks.
Ruptured disc recovery, L5-S1 injury rehab, back pain recovery success, avoiding spinal surgery, core strengthening for back pain, posterior chain workouts, weight training after back injury, Fittr success story, consistency in fitness, natural recovery from slip disc
#infscertified #consistency #backpainsurvivor #backrehabandrecovery #ruptureddiscrecovery #corestrength #posteriorchainstrength #fitmom #fitnessafterinjury #kshamalalfitness
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