Discussions
What have you done for low back pain?
Posted by devchengkalath • 4/08/09 • Subscribe to this Discussion [RSS] • Report This Topic
Topics: fitness, health, low back pain, questions, relief, solutions, wellness
If you've ever suffered from low back pain, what have you done to try to get rid of it.
What's worked? What has helped? What's made it worse?
How long did you suffer? How did it impact your life?
What would be the most important questions you'd want answered?
Regards,
Dev Chengkalath
Registered Physical Therapist
devchengkalath.com
User Comments
-
I hurt my back years ago by lifting a friend who is a paraplegic. I had to go to physical therapy, which helped. Basically, doing stretching exercises and not lifting anything too heavy helped, but it took a couple of years to completely heal. I have a blog post on 15 back pain solutions.
www.health-outlook.com/2009/02/03/what-to-do-when-you-have-back-pain-15-bac...-
Hi! Thanks for your comment! I had a chance to check out your 15 solutions and I definitely agree that posture has a huge role to play.
In my experience, mechanical low back pain (the type of low back pain suffered by most people), has two main causes:
1. loss of motor control
2. de-conditioning
These two broad categories cover posture, strength, overuse, biomechanics (lifting techniques etc) and actually look at the root causes of low back pain.
Some people don't buy into this model because not as much focus is placed on the source of the pain (e.g. ruptured disc, sprained ligament, inflamed tissues etc), but rather on the cause of the pain (repetitive poor positions, consistently weak muscles, poor habits etc).
Dealing with the source of the pain usually only offers temporary solutions, while dealing with the cause is the road to long term or permanent solutions.
Regards,
Dev
-
-
Lost weight, strengthened the abdominal muscles - and turned off the fan over night during summer, the chill and often be part of the cause-
Yeah, I go along with the abdominal muscle thing. Do sit-ups or crunches or whatever it is they call 'em these days. Lose weight, get in shape. You will still have some pain from time to time especially if you are as old as I am but it will help. -
I completely agree that losing excess body weight and strengthening the abdominal muscles are key components for what we'd define as "mechanical" low back pain.
However, I would argue that for most people with this type of back pain, the typical exercises prescribed or undertaken, such as crunches and sit ups are usually more harmful than helpful. This is based on how these muscles are designed.
There are exercises that are much more suited to protect the spine and reduce the pain provoking causes.
I touch on the reasons for this in one of my blog posts called Six Pack Abs and Low Back Pain:
www.devchengkalath.com/2009/03/04/six-pack-abs-and-low-back-pain/
Regards,
Dev
-
-
Very simple. I divorced.-
Im not sure if that was a joke or a serious comment.
-
-
LOL, Lynne! Actually, the key for me was stretching -- I'd hang for as long as I could from as high as I could reach. That felt better immediately, and has helped long-term.-
I agree that stretching can help, when used properly!
Often, people with low back pain over-stretch or stretch the wrong muscles, thus keeping them in pain.
In most cases, I'm actually against stretching the back or the hamstrings when it relates to mechanical low back pain. I'd rather have increased stiffness through the back and increased mobility through the hips. This allows the body to work the way it was designed to work, sparing the spine and maximizing use of the bigger muscles to do more work.
Thanks for your comment!
Regards,
Dev
-
-
Thanks for all your replies...
Lynnea, that was a great comment!
I'll have to put that as one of the solutions for low back pain in my blog!
I tend to see quite a few clients with back pain and I want to get a sense of how people manage the problem and what types of questions need answers.
Regards,
Dev -
I have a condition that causes back pain, but as 'everyone gets back pain' no one takes my complaints seriously...grr!
I wrote a post about it if you want to take a gander:
siuilaruin.wordpress.com/2008/10/07/dislocation-allocation/
I deal with it with a mixture of painkillers, hot water bottles, physio...and when it is just too bad to do anything about I sleep through it.-
Your situation definitely presents a whole different set of challenges!
Back pain is a different ball game when there are structural issues to contend with (e.g. connective tissues diseases, or congenital joint laxity etc.)
It's probably very important for you to stay as strong as possible to try to control your joints as best as possible.
Thanks for your comment!
Regards,
Dev -
I get the same thing SiuilARuin and it is frustrating at times, especially when I have tried to explain to someone why I cannot move or lift something. I get the usual, oh everyone gets back pain. I don't just back pain, I have a degenerative back disease and hypertrophy of the ligaments. When I get back pain it means I can't move, it means possibly a numb leg or foot, it mains pain that makes me cry, it means shooting pains down my legs. It means I can't even bend down to tie a shoelace, or put on socks without a struggle. So I can't afford to be cavalier about back pain.
I have found several methods to help keep it under control.
Lost weight
walking
back exercises
ice packs and then moist heat when it flares up
posture awareness
painkillers when needed
and no moving or lifting awkward or moderate to heavy objects
Nothing is going to stop it, but I am trying to keep it under wraps.
-
-
Dev, just a question that you may be able to answer: Is "cracking" ( for lack of a better word ) bad for your back? It feels good afterwards but does it do any damage?
I think the scientific explanation to what I mean is releasing the lactic gas from the joints, or something to that effect-
Hi Sam1982,
Cracking a joint per se is not necessarily bad for the joint. The sound you hear (we call it "cavitation") is just gas (nitrogen if I recall correctly) escaping from between the joints.
The problem with cracking is if it is done ALL the time. This just increases the stresses placed on the joints which MAY become problematic over time. If the cracking is not painful, I wouldn't worry about it.
That being said, some people contort their joints and use incredible force to get a crack in a joint. I've seen people try to do this to their own necks and this practice, I would advise against. There are definitely risks with torquing body tissues with such force!
Hope that helps.
Regards,
Dev -
Yes it does, thanks for the info Dev
-
-
Jin Shin Jyutsu -
I just had an epidural steroid shot about 3 hours ago.
OMG - OUCH!
But - I have Neuropathy and Fibro and Arthritis in my vertebrae - which causes extreme pain - and this is the next step prior to a nerve block.
So for me - this is what I am doing.
Next it's Oxycontins and hoping they come out with something to block pain.-
Have you tried acupuncture?
I've had some amazing results using acupuncture to treat clients who have neuropathic type pain.
The major benefit is the fact that acupuncture is virtually side-effect free, especially when compared to major narcotic pain killers such as Oxycontin!
The toughest part I've found for most people with acupuncture is that there is a fear of needles. Once over that hump, it's pretty smooth sailing.
Hopefully you'll get your pain under control and avoid the nerve block!
Regards,
Dev
-
-
I seem to get stress induced lower back pain. It goes away when the stress goes away.-
Thanks for bringing up a really good point.
Low back pain can definitely be influenced by stress!
Stress typically causes us to tighten muscles and hold poor postures without even realizing it. This will impact the way we breathe which then impacts many other body systems.
This goes back to the point I made earlier about the two main CAUSES of mechanical low back pain:
1. motor control issues
2. de-conditioning
Regards,
Dev
-
-
Empacod (paracetamol and codeine). According to my doc, the last x-rays show degeneration in the sacroiliac joint. Didn't even know I had one!-
Are you doing any exercise or other form of rehabilitation? Or are you just on medication for the pain?
Regards,
Dev
-
-
strengthened my abbs.
Whenever I let myself get soft I start having back trouble again.
I hurt my back 25 years ago when I dropped a motorcycle and the picked it back up. I have never felt better than when I was weight training.
A strong total body makes your back work much less.
Works for me anyway.
TS-
Thanks for your comment! I find most of my clients respond really well to an appropriate weight training program. A strong total body does make a huge difference!
Regards,
Dev
-
-
chiropractor, helped me a lot, also ab exercises -
I struggled with lower back pain for 4 straight years, no apparent reason it started when I was 17 actually.. I had some sort of herniated disc, went back and forth to chiropractors, it felt a little better with treatment. I also had a slipped L7 disc for those that care or know what that even means.
For years I struggled especially after getting up from sitting down for 30+minutes.. I would get up and it literally felt like a knife was shoved straight up my ass (no joke at all) the pain was so bad it made me fall many times after getting up from college classes (which lasted approx 120 minutes each).
I have been pain free for the last 3+ years. I don't go to the chiropractor anymore - I give myself regular adjustments before I go to sleep and do some light stretching. I don't suggest giving yourself adjustments, I know what I'm doing from going to the chiropractor for half my life.
I do have a question for the original poster. I broke a metacarpal in my right hand, the pinky finger. Ever since then I have been able to 'crack' my pinky in a wierd place (by crack, I mean the same thing as the poster above, Sam1982) Well, it doesn't hurt when I do it - but 3 years after I broke the bone, I still 'crack' it quite frequently. Now it hurts sometimes, I'm convinced I'm doing something bad, it's kind of addictive. I'm a programmer, I need my hands, I should stop this, right?-
That's always a tough call...are you doing any damage to the tissues or joints in your hand? To be honest, I couldn't tell you. Usually, if the cracking is not painful, I wouldn't worry about it. That being said, many times, people get into the habit of "cracking" joints when they don't need to be cracked.
I would try to minimize the number of times you crack that joint just to reduce any potential stresses to that location.
Hope that helps.
Regards,
Dev
-
-
yeah i can't do that, have tried but my doctor has to practically get on top of me to adjust me
-
smoke a little pot before hand, it will loosen you up.
-
-
lol, it's not that I need someone to put their knee in my back
-
Have you tried lying on a foam roller to get that release in the back?
Regards,
Dev
-
-
have you tried correctiveconcerns.com -
Common sense prevails
1. Do not bend the back
2. Avoid heavy lifting
3. Simple analgesia with paracetamol or NSAID
4. Maintain psychological health
5. Steady regular daily weight bearing exercise
6. Myotherapy to the muscles weekly with muscle stretch on non-exercising days
7. Exclude Cauda Equina/cornu medullaris syndrome
8 Watch out redflag signs to exclude sinister causes: nocturnal pain, neuromuscular weakness, vasculitic rash, faecal or urinary incontinence, polyarticular arthropathy -
I tried walking backwards. It didn't help ... -
i've had low back pain since my knee surgery a few years ago, and the only way i found to get rid of it was physical therapy. massages can help too, but i've found physical therapy can relieve the pain for up to a week or more.
-
Did you limp after your knee surgery? Limping can alter your walking pattern which will cause excess stresses in other areas, in this case, possibly your back.
Regards,
Dev
-
-
Sciatica - try this It worked for me, my friend and his friend..
Sleep on your stomach. have a pillow to rest your head on. It self treats the back problem by allowing the disc to go back in to place. Whether it is a cure all or just suitable for certain pain areas I can't say. Worth a try though.-
Hi Bernie,
The type of posture you brought up (lying on stomach with head supported) tends to help with specific type of spinal disc injuries. Often, these types of injuries will have the "sciatica" type of pain associated with them.
Thanks for sharing!
Regards,
Dev
-
Add Your Comment
Login to leave a message.
