lower back pain?

[scottb]

Hey fellas, can't believe how much of an old fart I am gonna sound like, but has anyone else had experience with lower back pain? I feel like I have a very angry hornet lodged in my sacrum, and I'm gradually crossing over from noticing it sometimes to living with it most times.

I've tried acupuncture + chiropractors with mixed results...it seems to depend largely on the individual, and nobody's cheap. Honestly the only things that seem to offer any real (albeit temporary) relief is getting in the bathtub as hot as I can stand it and some meds, which have their own drawbacks. I don't want to be the person who needs a pill every day, but there's a point at which you just don't care.

If someone else has a solution, I'm listening.

p.s.--part of the catch-22 seems to be weight-lifting, which seems to be important for health, but also seems to aggravate it for at least a day, sometimes three. I will say I have largely cut out squats and am not hardcore powerlifting...I'm not a big guy, I just want to keep my strength.

 

[sproosemoose]

Crunches may help by strengthening the lower back.

 

[SpyvSpy]

I don't have bad back pain but...

A few years ago I was skateboarding around my house with a friend. I went to jump some stairs and smacked my whole right arm down VERY hard on the pavement. I didn't break anything but have pre-arthritis in my right shoulder. I have tried many things to ease the pain and the only thing I find that works and you ought to give it a try is Biofreeze.

 

[elalan]

I am not a doctor and I don't play one on TV, but I have had my share of low back pain. If its radiating pain down a leg or into your butt or side, then there is a nerve impingement issue that you can address with steroid therapy or in extreme cases surgery. I wouldn't suggest letting a chiroprator work on you until you know the status of the discs in your spine. If there is a herniation or a nerve is getting pinched somehow the last thing you want is a chiro wrenching away. Go see an orthopedist to find out if there is something structurally wrong and take it from there would be my advice.

 

[Obsessed]

I found yoga very helpful a few years ago when I was getting a lot of lower back pain.

More generally, are your hamstrings very tight? That can lead to lower back pain. You may want to look into appropriate stretching exercises.

 

[scottb]

I think I'm pretty diligent about stretching, but my hamstrings are tight.

I used to take a yoga class years ago but let it slide. Maybe I should get back into it.

thanks

 

[Walt Whitman]

I had lower back pain from a work related injury a few years back .

Anyway, physical therapy dealt with (in this order)

• Application of warmth via a heavy, heat retaining towel from a hydrocollator for 10 minutes

• Gently stretching the back, thigh and calf muscles

• 10 minutes on a stationary bike

• Slowly, over time, strengthening the abs, thighs and back muscles, gradually increasing resistance

• Slowly, over time, increasing range of motion of back by SLOWLY twisting

Back pain can be depressing and very exasperating. The most important thing the therapist told me as I went through therapy was GO SLOWLY, GRADUALLY & NO STRAIN. Don't challenge the extremes. Range of motion and strength will gradually increase with time.

Best of Luck to you. I hope your situation gets back to normal.

 

[RBE17]

I've been dealing w/ back pain for the last 20 years. It started after a herniated disk I received compliments of a drunk driver when I was 17. Anyway, time, stretching and exercise are what have worked for me. Rest and OTC pain meds help manage it as well when I'm having a rough day. For me, the problem has always been L5S1, but I am able to manage it now.

 

[azmark]

When I use to do core training I noticed my back become more sturdy and no pain what so ever.

As mentioned in the previous post about crunches, I recommend basically doing crunches while you lay on your stomach. They are normally called back extensions.

Also a good bed is a great help.

 

[petr]

See an orthopedist. Learn exercises at physical therapy.

 

[Omnichron]

riding a bicycle works out the lower back very efficiently.

 

[kingfisher]

About 90% of low back pain is psychosomatic. I suffered terribly with it and went through months and months of physical therapy, etc. New attacks would start up at unexpected moments and practically ruin my life. My wife had to tie my shoes. I could barely walk at times.

Then I found a book called "Healing Back Pain" by Dr. John Sarno. Best 14 bucks I ever spent. Read through the book and cured my back pain using only the information in the book and the power of my mind.

Go. Buy. This. Book.

Suspend your disbelief. Read it from cover to cover and give it a try. It is almost certain you can get rid of your back pain without medicines and without surgery. You owe it to yourself.

 

[p.m.a.]

My humble recommendation would be to do research and find a good spe......t, and then don't hesitate to get a second opinion if you have the slightest doubt about what they tell you. I've been seeing a Physical Therapist/Sports Injury/Chiro spe......t for chronic lower back pain, about six month now. He's really good, works on location at Iron Man events, and has worked with the Olympic teams in Lake Placid. He tells me my main problem is from sitting too much over the years, with very little physical activity, so my ab muscles had become weak and my hip abductors had shrunk. So far I'm happy with the results. I'm on a 3-phase plan: healing, strengthening, flexibility (currently working on strengthening). Here are the main things that he tells me to do outside of his office:

1. Try not to bend at the back - use the legs instead.
2. When sitting, always support the lower back w/ a pillow. I picked up some cheap, plain lumbar pillows at a craft shop - one in my car, one at work and a couple at home.
3. Perform pelvic tilts if I'm feeling lower back discomfort while sitting - keep the back straight and slowly rock the pelvis back and forth.
4. Stretch the hip abductors - 3x 30 second lunge stretches each morning.
5. Strengthen the glutes - I do a couple of kick-back exercises (on all fours) each morning, holding for about 30 seconds each side.
6. Strengthen the abs - I started with crunches on an exercise ball (need to keep the lower back well supported), but have since purchased an adjustable ab board that doubles as a weight bench. As my body adjusts, I need add more resistance or weight.
7. Lower back stretches each night - hard to describe, but I lay on my stomach, put one foot on top of the other toe-to-heel, then roll the pelvis so the side with the foot at top raises from the floor, keeping the ribcage mostly on the floor. I do about 10 seconds on each side maybe 5 times each.

Good luck! I know your misery, and hope you can quickly find a solution that works for you!

 

[beardsareforcavemen]

Hi scottb,

I'm also not a Doctor and don't play one on forums. I unfortunately am also a member of the low back pain club. Obviously the same solution for me may not be the same solution for you. After a car accident I was in severe pain for a long time. The MRI didn't really show anything, 3 LESI didn't really help, powerful pain pills really only made me feel cloudy and the Doctor said that surgery may or may not help me.

Well, I am much better now. What worked for me was exercise, stretching & hot tub. I did a lot of stretching and exercises to build up abs and lower back muscles: exercise wheel, reverse crunches, leg lifts, good mornings and lots of walking. This was the only thing that worked for me and now I'm finally back to my normal workout routine. I still have some pain but it's manageable for the most part.

I know a lot of people with low back pain like to swim and ride bicycle. Low impact stuff.

Have you visited your Doctor about your back pain? MRI? Find out what is causing the pain? Nerve, skeletal, muscular? I've found that it also depends upon witch (<--lol) Doctor you visit to what theory they will decide upon and what their idea/solution is. Being either pills, surgery, steroid injections, physical therapy, chiropractor, voodoo etc.
I'm sure it really depends upon if the MRI shows anything. I'm not trying to deter you from visiting the Doctor because that should be the first person you should get advise from. You don't want to make matters worse by doing the wrong exercises if you have a serious injury.

I hope you get feeling better soon. Back pain is no fun!

 

[Commander Quan]

I feel your pain, literally. I am only 26, but have had lower back pain intermittently for the last 5 years. Last September it stated again, and I finally broke down and went to a doctor three weeks ago. I had an MRI and have two protruding disks between L4 & L5 and L5 & S1. The doc gave me muscle relaxers which have helped immensely, and referred me to an Orthopedist he started me on Prednisone and a pain releaver, and started physical therapy. I think the TP is BS (I don't need to pay someone to watch me stretch) but I feel like a new man. Hopefully this isn't just a short term fix, and if I keep up with the therapy on my own I can manage this better than I have in the past.

 

[scottb]

Fellas--thanks for all the input, it is appreciated.

I have seen a couple doctors in the past, but no spe......ts, and each time I went under the impression that I had a temporary injury--probably tweaked something working out--because I never thought it would be ongoing. I'll take a different approach this time.

But I am grateful for all the different feedback.

 

[Stubblefield]

p.s.--part of the catch-22 seems to be weight-lifting, which seems to be important for health, but also seems to aggravate it for at least a day, sometimes three. I will say I have largely cut out squats and am not hardcore powerlifting...I'm not a big guy, I just want to keep my strength.

First of all, are you certain your squat form is 100&#37; perfect? if you are rounding your back in the hole (at the bottom of the lift for you non-lifters) I guarantee you will have issues. Speaking from experience (and surgery). I assume you are at least squatting to parallel, BTW.

If you just can's squat, then the leg press is a fair substitute. I'd also suggest Romanian DL's.


Do you have any radiating pain in your right leg, or numbness in your toes?

Once I cleaned up my form I was able to squat again. I also worked on my tight hip flexors, which helped immensely.

 

[airplanedoc]

Get a hot tub

 

[scottb]

First of all, are you certain your squat form is 100&#37; perfect?

I am not sure. I have tried to cut the weight and use correct form in the last phase of the movement, which helps during the workout, but it still seems like I pay the next day. Of course, it seems like I'm paying some without squats, too. How did you work on your flexors?

Get a hot tub

Brother, if I won the lottery I would in a second. I don't think I'm a spoiled person, or that I need too many luxuries to be content, but those things are a medical wonder.

 

[Kouros]

Stop lifting weights.