Editor’s Note: Sorry! I don’t usually use this forum to rant or rave and complain… but, since I am almost flat on my back right now, I need to vent. Hopefully, other “seniors” who read this blog will find some benefits to this article and the research links below.

Keep up the “good fight” to maintain your own health and wellness! PKF

Mobility!

It’s the single most important thing in retirement! “If you ain’t got it, you’ve got nothing.”

There’s nothing worse than losing one’s ability to get around.

When I retired, I couldn’t imagine any limitation to my physical activities (with the exception of doing those ambitious squat thrusts of my youth or running a full gallop with my Yorkiepoo). Sure, as we age, many of us may experience more minor aches and pains caused by the effects slowly progressing arthritis, a touch of foot neuropathy or plantar fasciitis, overuse of our muscles in strenuous activity, lifting, or carrying heavy objects, or other issues, but these “challenges” don’t usually slow us down too much. And yes, I explored a few of those media-hyped over-the-counter topical remedies “everyone” claims will alleviate foot and muscular pain. How many of these do you recognize? Alphabetically I dabbled in Advil Targeted Relief, Aspercreme with Lidocaine, Blue Emu, IcyHot, Nervive, Penetrex, Salonpas, and Voltaren. I even bought several pairs of expensive shoes with custom insoles and orthotics. The foot pain has since mysteriously “gone away” (probably due to some excellent PT and regular bouts of stretching/flexing), which has led me to focus more on a new, annoying development – slight knee pain – for which the docs say may be early onset “bone-on-bone” (Knee Osteoarthritis).

Be proactive, Mr. Fox, I said!

Get off your duff, stretch, and move around more. (At regular intervals, my loving wife and the Apple Watch on my arm continually nag me to stand, move, and exercise!) So I can brag I made a concerted effort to lose weight (down 30 pounds and no longer need blood pressure medicine) and even put myself on a regime of online “old man yoga/chair” exercises (an app costing $38/month – but, after some progress in “core tightening” over several months, I abandoned them!). I’ve sought the services of a good physical therapist to help me through what will eventually be knee replacement surgery (but, if I do their daily prescriptions to build my leg muscles, perhaps the cutting won’t be needed for another decade or two! By the way, musicians/music teachers make good patients of PT because we know the importance of practicing regularly – even on the day of the lesson!) I have a good orthopedic surgeon in my back pocket, and during my last visit with him, I was able to say “no” to cortisone injections. Things seemed to be getting better!

But, all of this came to a crashing halt.

Several weeks ago, I struggled to raise a very heavy conductor’s stand (to which I will eventually chew-out the manufacturer of a poorly designed/awkward-positioned height adjustment screw). After my first dose of extra-strength Advil wore off, I felt like I had pulled a muscle in my back. It went away in a day or two, so I didn’t think much of it. But, five days later, when I woke up and climbed out of bed, suddenly any pressure I placed on my right leg gave me excruciating pain. I have been told this is probably sciatica or a “pinched nerve.” The pain is so bad that when I first get up or stand for even a few minutes on my right foot, I double-over and cannot move. I use any object around me to support myself such as countertops, tables, desks, shelving, etc., and feeling helpless literally “hobble around” trying to get from place to place. Even rolling over in bed the wrong way can cause an extreme surge of this pain which radiates down the entire leg. It has slowed down my activity to a crawl.

The timing could not have been more perfect!

Last week, I attended our state music teachers’ conference. After the five-and-a-half hour trip to the other end of the state (which everyone says with sciatica, you are never supposed to sit that long!), I planted myself in an electric wheelchair to get from place to place, fulfilling my normal PMEA duties such as taking candid photographs of the events and running a session or two. The (level 9) intense pain seems to come and go and I have gone to a doctor to receive a new script for physical therapy including an analysis to pinpoint the exact location of this unhappy nerve and what exercises may help. X-rays so far have shown only a little arthritis of the spine; apparently no herniated disks. (Is this what we all have to look forward to – “a little arthritis” – as we mature?) If it does not get better soon, I may consider going to a chiropractor. Have you had your first introduction to a cane? At the conference, I went to the local Rite Aid and bought one (along with a “TENS-machine,” although I have not unwrapped it yet and will need help setting up the “Transcutaneous Electrical Nerve Stimulation” device). Thank God for the Internet, because I even needed to search for instructions on which hand to use the cane and how to adjust its length (my physical therapist checked it). It does provide some stability so that I can walk around without knocking books off shelves or outside, but it’s not a long-term solution.

I wish I could tell you I have some good news to report, but… as of today, we have not figured out the cause or location of the problem. I am on prednisone and it is only slightly alleviating the pain. Sitting in my office chair (right now) gives me a dull pain (number 2-3). Weight bearing can raise that number up to 8-9. My wife (who is a saint) has been waiting on me hand-and-foot (and she has a few of her own aches and pains!). My doggies are unhappy because they are receiving fewer long walks and they were kicked out of the bed so I can stretch (and so my restlessness would not keep them up all night). I have had to postpone my hospital volunteer work (I can’t push wheelchairs) and curtail a lot of other scheduled activities. With several concerts coming up for our local community orchestra, I am considering conducting in a chair from the podium… and I may have to miss marching in the annual Community Day Parade on May 17 when I usually serve as the “duck maestro” for the Community Foundation of Upper St. Clair’s GREAT DUCK RACE fundraiser.

I’m turning 70 next week!

Several weeks ago, I would have told you I am CELEBRATING the big 7-0! I revel in the freedom of retirement, the joy of “refiring” or “rewiring” myself to explore new projects, refocusing energy on favorite past hobbies and “mindful” pursuits, catching up with former students and colleagues, helping others as a music educator mentor, presenting workshops on teacher self-care, ethics training, interviewing, and retirement transitioning (take a look at my latest professional brochure here), subscribing to the retiree doctrine “it’s not my sandbox anymore” avoiding the jobs/tasks I no longer want to do, and literally… “living the dream.”

Now, I must face these new challenges head-on, and I will! I will not allow myself to “retire” (that old definition to “withdraw” or “resign”). I will fight any acquiescent acceptance of increasing disability, disengagement, depression, unnecessary significant medical intervention, or long-term advanced pain management! Yes, this is a SELF TALK: They say most recovery from sciatica is very slow! If you share this condition, don’t get discouraged!

Mobility.

I want it back! I want to return to modeling what author Ernie Zelinski says in his book How to Retire Happy, Wild and Free are the essential ingredients for a meaningful and satisfying retirement and life passage to self-reinvention, renewing the quest of finding “purpose, structure, and community” throughout our golden years.

Sample Additional Research on Sciatica

https://pmc.ncbi.nlm.nih.gov/articles/PMC1895638/

https://my.clevelandclinic.org/health/diseases/12792-sciatica

https://www.health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048

5 Easy Stretches for Sciatic Pain (with pictures)

PKF

© 2025 Paul K. Fox