My new crush: protein shakes, gym kicks & the daily delight of trying to be consistent, all while overcoming setbacks, pain & injury.

In your late 30s, pursuing wellness becomes a graceful act of listening to your body, savoring small rituals and choosing joy as a steady, nourishing companion. Especially when each small step after injury feels like a quiet promise: that pain doesn’t have the last word. I traded fear for questions, learning to meet my body with patience, curiosity and unexpected gratitude. Along the way, I discovered that healing isn’t a straight line but a map filled with detours that teach resilience, wonder and a softer kind of courage.

What’s Inside | Roadmap

Beginning my health journey: a simple first step

Healing forward

Gentle adjustments: visits to a chiropractor

Primary care physicians (can suck it)

Everyday fixes that make life a little more lovely

NeuroKinetic therapy: a promise to unlock movement, reduce pain & reclaim your body's balance

Physical therapy — really?

Requesting a specialist & getting an MRI: what to expect & how to prepare

Two common pain relievers: Diclofenac & Meloxicam

Physical therapy, round two

Steroid shots in my spine?

Gluten-free meals & mindful acceptance

Game changing collagen peptides

Gentle solutions I love for soothing back pain

Healing Steps: From Injury & Pain to Courage & Curiosity — My Wellness Journey

My wellness journey documents the quiet, stubborn process of learning to listen to my body and meet it with kindness. Each small step transformed fear into curiosity and left me braver than I thought I could be.

Beginning My Health Journey: A Simple First Step

Years ago, I stumbled into a wild little quest for health. It started with a battered heart that nudged me onto the pavement — and suddenly I was hooked. I wasn’t breaking records; just the same two and a half miles, six days a week. I began skinny and, after months of steady runs, started to fill out with a bit of muscle. Still, no matter how many miles I logged, my legs refused to cooperate and tone up. Undeterred, I kept running through summer and fall — until my Master’s thesis hijacked my calendar.

After eight months of buried-in-books research and endless hours of sitting, I emerged victorious and a little stiff. New year, new energy: I signed up at a gym and dove headfirst into a refreshed routine. I took up to five yoga classes a week, added regular weight sessions and squeezed in sprints — determined to see what this next chapter could do.

Weight training centered on arms, legs, chest/back and core, with P90X as my roadmap. Since I was a total beginner, I turned to YouTube and compiled handy, detailed lists for every move. It made learning fast, kept gym time efficient and turned confusion into confidence.

Healing Forward

Progress showed up within weeks but it felt almost suspiciously fast. Then, mid-workout, a sudden jab of pain in my glute reminded me I’m not invincible — I’d pulled it. The following weeks were bleak: even the short walk to the train had me fighting back tears each morning. Still, I kept showing up at the gym, tweaking workouts to suit what my body would allow and after almost six weeks, I was back in full swing.

A few weeks later, I managed to pull the other glute — cue the dramatic eye roll. It was maddening. In hindsight, the real culprit was my sudden switch from sofa-slow to gym-everyday: I went from zero to ten in a single leap and my body (especially my poor behind) was decidedly unimpressed.

Gentle Adjustments: Visits to a Chiropractor

After another month of healing, my lower back started acting up. I remembered how chiropractic adjustments had helped me years before, so I decided to give it another try. I didn’t expect a miracle — just something to take the edge off — and picked up a Groupon for x-rays and six weeks of care with Dr. Dawn at Universal Wellness Source in Lakeview, Chicago.

Dr. Dawn was warm and incredibly knowledgeable. She walked me through practical ways to ease my pain and gave me gentle weekly exercises to do at home. Her tips were refreshingly simple: skip the heels, try magnesium for inflammation and sleep with a pillow under my legs to take the pressure off my spine. Little changes, big relief.

She also shed light on what the x-rays were hiding: Dr. Dawn noticed my right hip sits a touch lower than the left and is subtly rotated. It could be one of those slow, silent changes that happen with time — or the lingering souvenir from one of my two major car accidents (a whole other tale and the source of my complicated relationship with doctors and physical therapists, as you’ll soon learn).

Primary Care Physicians (Can Suck It)

Although the chiropractor offered some relief, my back pain crept up again. Headaches and stomachaches joined the chorus and I finally did what I’d resisted for years: booked an appointment with my primary care physician. I’ve always been the “only go to the doctor for emergencies” type — clinic visits feel rushed and vague ailments usually get met with obvious answers but no real cures.

In November 2016, I sat in the exam room listing my complaints: chronic low back pain, persistent fatigue, a nagging ache under my right ribs and frequent headaches. They screened me for cervical cancer and STDs, ran bloodwork and everything came back normal. As I’d feared, the doctor didn’t have a neat diagnosis — just a recommendation to try over-the-counter pain relievers for the symptoms.

However, daily pain relievers weren’t an option — I have an incredibly high tolerance and it takes nearly 4x the recommended amount to do any good.

Everyday Fixes That Make Life a Little More Lovely

The pain lingered and I was fresh out of ideas, so I decided a little self-care couldn't hurt — a new mattress, perhaps. After a few recommendations from my dad and brother, I settled on Tuft & Needle: a queen that won’t break the bank, starting at $645. It arrives tightly rolled like a cozy burrito; you unwrap it, watch it unfurl and within a day it’s fully puffed up and ready to tuck you in.

After the very first night, I was smitten. The mattress strikes the perfect balance — plush enough to feel like a hug, yet supportive enough that it cradles your curves without sagging or losing shape. No flipping or rotating required; it simply stays reliably comfortable. I also added a few bamboo pillows to the mix. They follow the same philosophy: supportive where it counts, cloudlike where it matters. I even tuck an extra one under my knees at night — the little lift keeps my lower back happy, which is a relief because sleeping can be the worst for back pain.

At the office, I switched to a sit-to-stand desk so I could keep moving through the day instead of staying glued to one posture. Long stretches of sitting were a major trigger for my back issues. To round things out, I swapped my chair for a Steelcase Buoy — a flexible seat that nudges you toward better posture and lets you stay active, even while seated.

NeuroKinetic Therapy: A Promise to Unlock Movement, Reduce Pain & Reclaim Your Body's Balance

In January 2017, a friend nudged me toward NeuroKinetic Therapy, swearing it was nothing short of miraculous. At almost $100 a session, I was skeptical but curiosity won out and I booked with Mara Nicandro at NMT in Chicago. The basic idea is delightfully simple: over years — or after an injury — muscles can start “misfiring,” forcing other parts of the body to pick up the slack. The therapist presses on those muscles, figures out which are overcompensating and then gently reprograms the system so the bad habits fade and normal muscle patterns return.

Those early sessions felt like magic. I even flew to South America and tackled mountains, went parasailing and survived hostel beds with barely a whisper of pain. Back home, though, the relief was short-lived; within a few weeks the aches crept back in. Sitting at a desk all day probably didn’t help.

Physical Therapy — Really?

Finally, in March 2017 I started to warm to the idea of physical therapy. Until then I’d dismissed it — I didn’t think it would help and the time commitment felt daunting. To make matters worse, getting a referral from my doctor’s office was like pulling teeth; months of requests went nowhere. Determined, I started calling daily and even spoke with the supervisor to push things forward. I also tracked down my chiropractor’s x-rays so I could send them in for review.

See those green lines? That’s where a spine ought to sit — mine stubbornly hugs the red. And yes, I apparently come with an extra vertebrae, just for fun. I’d learn, while often asymptomatic, an extra lumbar vertebra may increase the risk of back pain, herniated discs and affect posture — though, roughly 10% of adults have a congenital abnormality in their lower back.

Either way, that little quirk was enough to earn me a PT referral. I began sessions in March 2017, full of hope — and quickly deflated. I’d duck out of work, trek 45 minutes and the highlight would be pedaling a stationary bike at a glacial pace for twenty minutes. Charming? Not so much. Efficient? Hardly.

Requesting a Specialist & Getting an MRI: What to Expect & How to Prepare

By sheer luck, my new specialist turned out to be exactly what I needed. On April 20, 2017, I met Dr. Batra at Presence Medical Center in Chicago (now with Illinois Bone & Joint Institute) and didn’t mince words — physical therapy had been useless and I needed something more aggressive. She didn’t hesitate: she sent me to a different physical therapist and booked an MRI right away.

A few days, later I found myself in the MRI tube, holding perfectly still for twenty minutes while a relentless jackhammer soundtrack played on loop. I’d braced for claustrophobia but odd as it sounds, the hum and rhythm were almost soothing. The results, however, were anything but comforting. Dr. Batra told me I had bulging discs, pinched nerves, joint arthritis and degenerative disc disease. At 35, it felt wildly unfair.

Tip | Remove jewelry, glasses, hearing aids, dentures, hairpins, credit cards, coins, keys and any other metal items and place them in the secure clothing locker outside the scan room. Skip cosmetics for your appointment, as some products contain metal.

Two Common Pain Relievers: Diclofenac & Meloxicam

Dr. Batra first put me on Diclofenac to quiet the chemical storms in my back. It did the job but the price felt steep: sudden weight gain, puffiness, headaches and a parade of stomach and bathroom troubles. After a few weeks, I decided to stop.

She then switched me to Meloxicam and things only went downhill. One morning, heading into the gym, I spotted a bright red rash across my chest and stomach. Foolishly hopeful, I pushed on with my workout — until breathlessness and a rising sense of panic sent me sprinting out the door. That was the turning point: no more meds. The relief they offered wasn’t worth the cost.

Physical Therapy, Round Two

Meanwhile, I started physical therapy with Andrew twice a week for three months, sneaking in sessions early mornings, lunch breaks or after work to rebuild my core and back. There was something almost indulgent about it — the way he’d knead my back, legs and glutes until everything relaxed — but that softness was always the calm before the storm.

Once we’d warmed up, the real work began. Andrew guided me through core taps, clams, plank clams, side leg raises, side steps, hip flexor stretches, opposite-leg-and-arm lifts and wall squats. He taught me so much and patiently helped my core grow stronger. He also kept reminding me of one small but vital habit: “tuck your bum,” he’d say, a gentle nudge to stop my natural tendency to over-arch and keep my spine happy.

Steroid Shots in My Spine?

The last option on the table was a steroid shot in my spine. Having already stopped all my medications, the pain flared unpredictably — sometimes a dull ache, sometimes a sharp reminder that my body needed attention. Defeated but determined, I booked an appointment for May 10, 2017 at 8:30 a.m.

As the date drew near, anxiety crept in. After my poor reactions to earlier meds, I started asking around. A friend who’d had the same injection years before described nights of insomnia, stubborn weight gain, prickly irritability and even acne. I also learned these injections often act like a bandage: they can soothe briefly but the relief tends to fade.

So, I changed my mind. Rather than trade one set of problems for another, I chose to lean into the slower, grittier work of healing naturally. It hasn’t been easy but I’ve committed to caring for myself — body and mind — one steady step at a time.

Gluten‑Free Meals & Mindful Acceptance

I naturally shifted to a gluten-free life to protect my health after discovering how gluten can fuel joint inflammation and arthritis — risks I’m not willing to take. I still make it to the gym whenever I can, flow through yoga and keep exploring gentler, smarter ways to live with a tender back.

Progress has been delightfully steady — each trip to the gym nudges my muscles a little stronger and a little more confident.

Game Changing Collagen Peptides

After years of experimenting with every lotion, potion, vitamin and tincture under the sun, I finally stumbled on something that actually helps: Vital Proteins Collagen Peptides. One scoop (not the two as instructed) of this tasteless white powder each morning has knocked my back pain down to maybe 5% of what it used to be. I’m still half-expecting it to stop working some day but for now, I feel lucky — and a little amazed — to be moving and pushing myself more than I have in years. Hello, kettlebells!

Gentle Solutions I Love for Soothing Back Pain

Yoga Mat: Sacred Yoga

My absolute favorite yoga mat — the designs come in every size and color you could want but the real win is that it’s as beautiful as it is eco-friendly and non-toxic. It’s a touch heavier than most but that extra weight just feels like quality — totally worth the splurge.

Running Shoes: Brooks

Do yourself a favor and stop for Brooks running shoes — they’ll do a quick gait and pressure check to map how your feet strike the ground. Those results steer you to the perfect pair and with Brooks you’ll get shoes that feel feather-light, supremely comfy and wonderfully supportive.

Smoothie Protein: Orgain

Give Orgain’s Vanilla Bean protein a whirl — it’s organic, vegan and free of added sugar. Creamy rather than chalky, it blends beautifully (I usually order it online for convenience).

For a smoothie that sings, start with frozen ripe banana chunks, then toss in extra fruit — black cherries or a scoop of acai puree are my go-tos. Pour in almond or oat milk, add a generous spoonful of protein powder and brighten it with a few mint leaves and a slice or two of fig.

Tip | I can only stand one scoop of protein, not the two.

I also love a pinch of maca powder — a Peruvian discovery of mine. This nutrient-dense root adds a gentle lift to energy and mood and a little goes a long way. Sip, smile, repeat.

Collagen Powder: Collagen Peptides by Vital Proteins

An absolute game changer. This collagen powder eliminated about 95% of the pain in my spine and back. Take one scoop daily.