Lower Back Problems anyone?

[georgejungle]

i've had my fair share, yet i'm not overweight nor do i

play sports or anything rugged. But that's just my problem...

No activity, no crunches or much exercise equals WEAK

stomach and back muscles. i'm in my early 30's.

 

hurt it AGAIN last week. Simply reached down to pick something up,

Sudden SHARP PAIN low. I woke up the next morning &couldn't

even get out of bed. Agonizing pain. Feeling better now, But I look

slightly crooked to the left, i'm walking funny too just to keep my

balance and keep from straining anything.

 

ANYONE SUFFER FROM LOWER BACK PAIN?

 

I'm sick of it, i really, really need to strengthen my core...

But my problem is SLEEPING. I can never seem to find

a position that helps me wake up feeling like my back is rested.

I've been sleeping on my side, with a pillow between my legs,

but i still wake up super sore and in a little pain. I'm afraid to

sleep on my back, that's never worked for me. Ugh. i'm afraid to

go to sleep some nights, cuz i'll recline during the day, rest up,

walk around, start feeling better...got o bed, wake up in pain

the next day.

[quankanne]

have you looked into yoga for gentle conditioning of those lower back muscles?

[georgejungle]

I've wanted to try Yoga but never fully have, because

i always feel tension down below and some very slight pain/discomfort

when i try new things...It's made me a little gunshy to really

push those muscles. So i end up not trying and waiting it out.

 

My biggest thing is getting to that clean slate of complete

rest for my back where i don't feel any tension, so that i can

try crunches and stretches and Yoga. Can't find a good sleep

position...

[Meaplus3]

I've had my share of lower back issues in the past. Have not had a flare up in years. I excercise on a regular basis and I believe it has helped.

 

Mea:)

[georgejungle]

probably the best advice...I need to exercise to

prevent injury, plain and simple. I'm lame. Thanks

for the help everyone!

[quankanne]

you might also consider the condition of the bed you're sleeping in – my husband got one of those Select Comfort beds and loves it because he can blow his side up to where it's a hard surface. It takes some getting used to sleeping on an air mattress, and so I prefer a regular old mattress with medium firmness and a cushy top because I'm more of a snuggler. Still, if I sleep in a certain spot on the bed, it kills my back because I'm not "aligned" properly.

 

if you've got a hole in the mattress, put a piece of plywood between the mattress and boxspring to even it up, that helps a lot.

 

as for exercise, if you've got access to a swimming pool, consider starting out there with either laps or simple aerobics style workouts: You get all the benefits and hardly any of the pain because your body isn't trying to defeat gravity!

[georgejungle]

that's interesting, thanks...

 

Our mattress is old, very old. Inherited old Cali King.

It's not very firm, it's actually quite soft. I just attempted to

stuff things inbetween the mattress and box spring last

night. Helped some. I'm going to experiment some more.

 

I look online to conflicting reports...Does anyone know

the best position to sleep in to give your back a rest?

On Your Back sounds best (with a firm mattress) but

should I put support elsewhere? pillows under the knees,

under the lower back?

 

on your stomach isn't advised i've read. That's always been my fave

[amaysngrace]

Did you ever take a bath with epsom salts? Make the water really hot and pour a bunch of those suckers in there. Like half of the container.

 

They will relax you enough to stretch. And your sleep will be quality sleep too.

[sighing]

I am 24 and found out I've been suffering from Sacroiliac-joint dysfunction for 4 years now. I also had the pleasure of herniating two disks in my low back as well.

 

I work at a physical therapy clinic and I cannot even begin to tell you the difference doing physical therapy has made! I used to have the same problem with sleeping...not anymore! Until you actually strengthen your core, you have NO idea how weak those muscles are!

 

I also see a chiropractor which has done wonders for the disks as well. I think chiropractors are a good idea in general when one has back and/or neck pain. Any pain really I suppose, since my sister started going to one and her knee pain disappeared.

 

I never played sports nor am I overweight, so the back pain was baffling to me too. Look up SI Joint dysfunction and see if it seems to fit your symptoms, if it does it might be a good starting point to explore further.

[Geishawhelk]

i've had my fair share, yet i'm not overweight nor do i

play sports or anything rugged. But that's just my problem...

No activity, no crunches or much exercise equals WEAK

stomach and back muscles. i'm in my early 30's.

 

hurt it AGAIN last week. Simply reached down to pick something up,

Sudden SHARP PAIN low. I woke up the next morning &couldn't

even get out of bed. Agonizing pain. Feeling better now, But I look

slightly crooked to the left, i'm walking funny too just to keep my

balance and keep from straining anything.

 

 

 

ANYONE SUFFER FROM LOWER BACK PAIN?

 

Gosh yes!!

I used to suffer from chronic problems.

 

I did this sneezing....!

 

You've slipped a disc. You're 's' shaped, sideways, aren't you? your shoulders are out of line with your hips, and you can't straighten up.

That's your musculature compensating for the pressure on your spinal cord, as the disc is out of alignment.

 

You need to go and see a Chiropractor.

Not an Osteopath, a Chiropractor.

He'll manipulate your back and perform some staggeringly energetic twists on your spine, neck and pelvis, and it will continue hurting for a few days, but it will do the trick.

keep walking and don't favour your back. That is to say, don't try to compensate for the discomfort through bad posture.

You'll have to retrain yourself to stand - and move - properly.

 

I'm sick of it, i really, really need to strengthen my core...

But my problem is SLEEPING. I can never seem to find

a position that helps me wake up feeling like my back is rested.

I've been sleeping on my side, with a pillow between my legs,

but i still wake up super sore and in a little pain. I'm afraid to

sleep on my back, that's never worked for me. Ugh. i'm afraid to

go to sleep some nights, cuz i'll recline during the day, rest up,

walk around, start feeling better...got o bed, wake up in pain

the next day.

 

Come to terms with the fact that you have a weak back and think of looking after it. It's the only one you have.

Put a board under your matress to firm it up.

 

#1: Whenever you stand, tuck your tailbone in slightly. This has the effect of increasing the gaps between your lower (lumbar) vertebrae, and easing the pressure off the nerve.

it means also contracting your abdominals slightly.

Stand with your feet hip-width apart, and don't slouch down on one hip or the other (weight transference).

 

#2: When you sit down, tuck your tail-bone in, and use your thighs to ease you slowly into a chair. Don't drop. Ease.

#3: When you get up again, tuck in your tailbone and contract your abdominals slightly, come forward in the chair, and use your thighs to stand you up, not your lower back. Don't Lunge. Stand.

 

#4: Walk as much as you can, with your tailbone tucked under and your abdominals tucked in. this is very hard work, and you'll constantly forget. but keep doing it.

 

#5: Lie down on the floor, and bring your knees up so that your legs are at right angles. Legs together.

Tuck your abdominals in, so that the small of your back lays as flat as possible against the floor.

Arms by your side.

breathe in.

As you breathe out, slide your hands up your thighs, towards your knees. As you do this, curl your neck to rest your chin on your chest.

hold it for 5 seconds.

Curl back down as you breathe in.

Rest for 3 seconds.

repeat for as long as you don't feel stupid.

 

#6: Lie down on the floor, in the same position as before, knees up, legs together.

do likewise with the samll of the back, by tilting the pelvis to tuck the tilbone in, and contract the abdominals.

Arms out to sides, crucifix-wise.

Breathe in.

Whilst breathing out, turn head to right, lower legs to LEFT side, to touch floor with left knee.

Stay for 5 seconds. Breathe in, come back to centre.

Breathing out, turn head to left, lower knees to side right.

 

repeat a few more times.

keep the contraction in your abs.

 

When getting up, liee on your back and raise your knees, as during the exercises.

Slide your two hands, (loose, palms down towards the floor) under the small of your back.

Tuck in your abdominals, and breathing in, tuck your chin onto your chest. As you breathe out, push hard down on your the heels of your hands and raise yourself with your arms.

 

As a therapist, I know this works.

Try it.

[Geishawhelk]

Did you ever take a bath with epsom salts? Make the water really hot and pour a bunch of those suckers in there. Like half of the container.

 

They will relax you enough to stretch. And your sleep will be quality sleep too.

 

 

This is very good advice if it's muscle strain.

However, with disc disruption, believe it or not - a cold pack works better.

heat has a temporary beneficial effect, but then, when the muscles cool down again, it's actually worse.

 

Muscles require heat. Bone and skeletal problems require cold.

 

Great advice amaysn, so excuse me for contradicting you.....

[georgejungle]

 

Muscles require heat. Bone and skeletal problems require cold.

 

 

it's hard to say which i have though. Yes, i am a bit shifted to

the right...Last night i looked a lot better, almost straight...

slept on my side, then woke up this morning crooked again.

The intitial pain was excrutiating, move wrong and it was like

a charlie horse in my back, so painful i had to fall to my knees.

 

I haven't applied any heat or cold to it because i wasn't sure

which to do, without seeing my doc first. I'm going to see my doc,

but not til the end of the week.

 

Nothing popped, but there was a sharp pain and one side

(my left) seems to hurt more than the other...i'm leaning towards

the opposite side of that ever so slightly.

 

The pain goes away, i'm feeling better, but still not 100%.

[Trialbyfire]

I threw my back out years ago while skiing. It felt like it was lower back pain, where my hip felt out of line. I couldn't sleep on my side. The pain was excrutiating whether sitting or standing.

 

I finally broke down and went to see a highly recommended chiropractor who firmly believed in physio, massage therapy and best of all, yoga and pilates. It ended up that it was my middle back that I had put out, so he did his normal chiro thing, while giving me a number of exercises to do. Each time I went back with some improvement, he loaded me up with more exercises. Between his exercises and additional yoga/pilates exercises, I haven't had a recurrence since. This was due to core strengthening, being aware of posture when sitting or standing and also stopping mogul skiing.

[irishsimon]

I specialize in corrective exercise as a job, plus i also have pars defect which means i live with a partially slipped disc that will need fused someday. This has been going on since i was 16. I'm now almost 38.

 

I wouldn't really like to speculate as to the causes of your problem without a full assessment. Strengthening your core is a good way forward but I would have an assessment first as it sounds like you have a structural problem.

 

Its not as simple as just working your core either, as the wrong type of movement could damage it further. Plus if taught incorrectly without maintaining good posture, core exercises can be ineffective.

 

Also..and sadly..many of the personal trainers and gym staff out there think they know core but they haven't a clue IMO. Always find someone who specializes in backs or has an NASM qualification. That is your best best once you know what the problem is.

 

Dont waste time. Your compensation (walking funny) you mention, that relives the pain, will just create further problems.

 

YOU NEED TO SEE A SPECIALIST BEFORE YOU DO ANYTHING ELSE.

[Geishawhelk]

I completely and wholeheartedly agree with the above post.

 

Great counsel.

 

George, if you go to your doc, all he will do is prescribe pain killers and muscle relaxants. Which address ther symptoms (maybe) but not the cause.

 

By-pass this and go for the Chiropractor straight off.

 

Painkillers you can buy anywhere.

Muscle-relaxants, in my own personal opinion, are fine but they head-wuzz you up and you can't function adequately....

 

Go straight to a Chiropractor.

[georgejungle]

i definitely want to get it checked out.

i have gone before. they took X-rays a year ago when

i was having a little pain down there, took scans,

said i looked in line and healthy and chaulked it

up to lack of excercise, the fact that i drive a lot (sit)

for my job and the fact that i don't do any sort of core

strengthening of ANY kind.

 

Typically, whenever i bend foward, i notice that i NEVER use my

stomach muscles. They never tighten. I use my back only.

Not good. I've always had terrible posture habits when sitting

and as i said, i sit a lot for my job, but i'm not overweight. I

basically NEVER EVER exercise. I'm terrible, i know. I eat healthy

though, at least.

 

***As it stands this very minute, i feel much, much better.

Woke up today and my spine looks straight. my hips look

straight. i got out of bed without any pain. Slept well.

Adjusted the bed to my comfort. I still feel a tad stiff, but

I feel a lot better. I'm not in any pain, just a tad stiff and

a tiny bit sore. Nothing bad at all.

 

But that's what happens...i'll have a bout of bothersome pain

every now and then where it hurts, then it'll go away for

months. For example, i haven't had any back problems for

over a year, til now...Before that, another year or so...with

mayyyybe a few little things in between...but i'm able to

help people move or carry things without problems usually...

[Tomcat33]

I specialize in corrective exercise as a job, plus i also have pars defect which means i live with a partially slipped disc that will need fused someday. This has been going on since i was 16. I'm now almost 38.

 

I wouldn't really like to speculate as to the causes of your problem without a full assessment. Strengthening your core is a good way forward but I would have an assessment first as it sounds like you have a structural problem.

 

Its not as simple as just working your core either, as the wrong type of movement could damage it further. Plus if taught incorrectly without maintaining good posture, core exercises can be ineffective.

 

Also..and sadly..many of the personal trainers and gym staff out there think they know core but they haven't a clue IMO. Always find someone who specializes in backs or has an NASM qualification. That is your best best once you know what the problem is.

 

Dont waste time. Your compensation (walking funny) you mention, that relives the pain, will just create further problems.

 

YOU NEED TO SEE A SPECIALIST BEFORE YOU DO ANYTHING ELSE.

 

 

I COMPLETELY agree with this too. Excellent post and SO true.

 

I threw out my back last month I have a thread about it in the Watercooler section I think called OUCH my back, anyway I threw out my back just bending over to pick a paper up it was the dumbest thing ever and I couldn't even move it knocked the wind out of me and I fell to my knees in excrutiating pain. Been to get exrays and my spine is fine turns out I pulled a ligament in my lower back and it can happen totally spontaneously.

 

I would not do anything until I get it fully checked out and in particular don't do any exercises on it of any kind you could do more damage, I had to cut out all my exercise routine until it subsided now I am slowly building up again. In my case it was not core related AT ALL, strictly posture in particular when I sit infront of the comp at work/home.

[blondesmiler]

Sounds like it could be a prolapsed disc to me, have one of those myself but I had an eppidural put in mine almost two years ago and have never looked back. Its changed my life. The surgeon said it wouldn't work and that I should have surgery but I was only 33 then and didn't want back surgery so thought I would try the process of elimination and try the less evasive method first.

 

Like I said it changed my life, I can put my own socks and boots on now!! )

 

Also keeping active so not sitting on my arse for prolonged periods helps not to irritate it.

 

I have also worked very hard on my core muscles aswell.

[ShoeGirl]

I would recommend that you go see a spine specialist, either an orthopedic surgeon or a physiatrist (physical medicine and rehab doctor), it sounds like you saw someone before but they didn't do much for you, go to someone else. A good doctor won't simply give you pain medications and muscle relaxers, in fact most won't give you meds at all unless it's necessary. A good start would be physical therapy including manual therapy which is similar to chiropractic except physical therapists are generally more educated on how to treat the muscle problems that accompany bone problems, chiropractors generally treat what they see on x-rays which are only the bone problems. Physical therapy will also teach you how to strengthen your back and core muscles to prevent future problems. In the mean time look at this link, you can start doing some exercises at home.

http://www.spine-health.com/wellness/exercise/lumbar-stabilization-exercises

 

Antiinflammatories are also a good thing to try, ibuprofen 3 times a day or naproxen (aleve) 2 times a day for 2-3 weeks can get the inflammation to go down significantly and reduce your pain quite a bit. Just make sure you eat with it.

[georgejungle]

Physical therapy will also teach you how to strengthen your back and core muscles to prevent future problems. In the mean time look at this link, you can start doing some exercises at home.

http://www.spine-health.com/wellness/exercise/lumbar-stabilization-exercises

 

Antiinflammatories are also a good thing to try, ibuprofen 3 times a day or naproxen (aleve) 2 times a day for 2-3 weeks can get the inflammation to go down significantly and reduce your pain quite a bit. Just make sure you eat with it.

 

thanks for the help.

 

I feel a lot better this week. That's how it happened last

time. I was out of commision for about a week, then i was

feeling better, back to running around again 2 weeks after

that. I sit a lot at work. AND, i've played piano all my life,

more sitting.

 

Physical Therapy is something you seek out on your own,

correct? I mean, Not Thru your Personal Physician, right?

Or do I need to get referred?

 

I NEVER do any core strengthening or stretching of any kind.

I used to do yoga when i was younger, but stopped. That was

over 10 years ago.

[ShoeGirl]

thanks for the help.

 

I feel a lot better this week. That's how it happened last

time. I was out of commision for about a week, then i was

feeling better, back to running around again 2 weeks after

that. I sit a lot at work. AND, i've played piano all my life,

more sitting.

 

Physical Therapy is something you seek out on your own,

correct? I mean, Not Thru your Personal Physician, right?

Or do I need to get referred?

 

I NEVER do any core strengthening or stretching of any kind.

I used to do yoga when i was younger, but stopped. That was

over 10 years ago.

 

Most back pain resolves itself within a month or two, it's when it lasts longer that you should go check and make sure that there isn't more going on. It sounded like this was an ongoing problem which is why I recommended that you go see someone.

 

As far as physical therapy it depends on your insurance (if you live in the US, if you don't I am not sure), some insurances won't cover it unless you have a doctors referral, if you do decide to do PT make sure you find someone who is trained in specifically in orthopedics and who does manual therapy (a technique of PT).

[panoramicsauce]

I've had back problems since I was 12, and I've struggled with solving them. In my case, they won't ever go away.

 

However, first....GET A NEW MATTRESS!!! Don't mean to yell, however, if you have a old mattress, it can cause soooo many problems on your back. I suggest firm, but that doesn't alwayz work with back issues. Also, sleeping on your back is the best because it aligns your spine(I've never been a fan myself, but I do it when I'm sore). Sleep with just a pillow under your neck, to support the natural curve, and as much height under your knees as you can stand without letting your legs go numb, done that before, when I woke up, it took me two hours to get up outta bed.

 

The other suggestion I have for you, I spend a lot of my day sitting as well, and when that's the case, it can cause major trauma on your lower back because the pressure's of your body are no longer on your lower body, they are now just on your torso. Get up several times each hour, to walk around for a min, or just to strech for a min. Either way, you need to move if you've been sitting for more than a half hour.

 

I went to a chiropractor for years and found that they do a better job seeing them every once in a while, like once every three to six months, vs. once a week or more. I would go between once and twice and week and I would feel better for a few hours and then the pain would return. When I started going less, and making lifestyle changes, my pain started improving.

 

Also, like other's have said here: Exercise! It will do wonders for your body!

 

I hope that I can say I've helped you at all!