Experiences with low back pain?

[smirkymonkey]

Hi there! I hate to sound like a whiner, but I have been having such a problem w/ low back pain lately. Maybe it's because of the lack of activity these days, but it just seems to have gotten worse over the years. It's really bothering me tonight because I kind of overdid it with hauling things around and household chores.

It has been creeping up on me for a few years and it only really bothers me when I am standing and doing chores like cleaning, cooking, washing dishes, etc.

Walking doesn't bother me at all. I can walk forever. Sitting seems to be fine. Lying down sleeping is kind of hit or miss. It's mostly when I am leaning forward doing something with my hands that it really bothers me, and then it is excruciating. I can only perform household tasks for about 10 minutes before it gets too painful.

I have actually had to hire someone to clean my apartment for the last few months because I couldn't handle the floors and the more trying tasks that involve a lot of bending.

I am planning to see a specialist at MGH when this insanity is all over, but in the meantime, does anyone have any insight, advice or would just like to share their experience? Sometimes I just want to stick a knife in my back to relieve the tension.

[TeamPooka]

1. Stretching is key.

Google some back stretching exercises on the Internet and work on those. I’ve got a bad back, lower back, for many years and it is ultimately the only thing that really helps.

[smirkymonkey]

3. Stretching definitely makes me feel better, however it is short lived.

I have a feeling this is a more of a spinal problem. I am beginning to think it is because of all the heavy bags I carry around w/ me all the time.

My backpack w/ my PC and numerous other items and my messenger bag with enormous amounts of very heavy rubbish. I have a feeling that any doctor I am going to see is going to tell me to dispense with the bags, which are pretty much my security blankets. It's going to be painful.

[TeamPooka]

5. with chronic issues you need to embrace permanent physical therapy routines, like stretching etc

[empedocles]

26. Nearly every day

[IcyPeas]

8. Just to add....

There are exercises/stretches that you should not do for lower back pain also, so Google that too (or youtube).

[jrthin]

33. I agree. People w/lower back pain (I am one) should

avoid forward bending stretches.

[smirkymonkey]

36. Good to know that too!

Will definitely Google, since I can't get out to see anyone during this crisis, so I'm on my own for a while!

[Nay]

27. Get yourself a small rolling suitcase (the 4-wheeled ones are easiest to use) and replace

those heavy bags. Also, make sure to switch hands when pulling the suitcase -- use both sides of your body, not just one.

[smirkymonkey]

37. That's also good advice.

It's just that I have been reluctant because I like having my hands free.

[lagomorph777]

35. Speaking from very bad experience (3 surgeries): there is a huge psychological component.

I had to train myself to be aware that, for me, anxiety goes straight to overly tensed back muscles. I have be physically aware when that's happening and consciously relax those muscles.

Include spiritual relaxation, soothing music, and other related practices in your day.

Extremely high anxiety levels are a universal experience in this pandemic.

[smirkymonkey]

38. I believe it.

I always seem to notice a flare up when I am very stressed out about something.

[lagomorph777]

40. I know there are books about it, but I trained myself; read up or just put your mind to it;

you can do it!

[TEB]

2. I hear you

My sciatic just flared up again and I exercise regularly

[smirkymonkey]

4. Sorry to hear that TEB.

I hope you feel better soon! At least you have some sweet doggies to comfort you!

[TEB]

6. Thank you be safe

Get well

[ZZenith]

7. The "cat-cow" stretch has saved my bacon a few times.

https://www.verywellfit.com/cat-cow-stretch-chakravakasana-3567178

[smirkymonkey]

12. Thank you!

I will try that. I do already try some stretches and while they are very relieving temporarily, they don't seem to get at the root of the problem. It really just feels like my discs are compressed or something.

[ZZenith]

13. I hope this helps!

The correct breathing is essential for this, I find. More than any other stretch I know this one does the most to alleviate the lower back agony. You may feel a little silly doing it but it’s a small price to pay.


Oh yeah, and chiropractic when you are able to - ask around for referrals: a bad one’s worthless but a gifted chiropractor is priceless.

[Phoenix61]

9. Child's Pose and Happy Baby are very, very

gentle stretches. Super tight hamstrings can also cause lower back pain and mimic sciatica.

[pbmus]

10. I have a slipped disc and lower back pain...

I have tried medication and exercise...and stretching and yoga...

I also have an inversion table and have monthly chiropractic and massage, which does wonders better than medications...

I also go to a club and do a steam room, cold pool therapy that also helps....

Main thing is to not overdo when lifting or working...when lifting ,always lift with both knees bent and let your legs do the majority of heavy lift....when working indoors or outdoors, limit your activity to 1-2 hrs and take breaks...

My two cents worth...

[smirkymonkey]

11. Thank you!

Appreciate the advice! I do lift with the knees. Wish I could afford regular chiropractic and massage. I think it would really help. It has in the past. I will have to check w/ the company health center to see what they can offer. We have PT on site, so maybe they can do somthing.

[LuckyLib]

14. Bad back problems often happen as a result of just the wrong movement.

Bending, twisting, and lifting something at the same time can injure it. I've had two spinal compression fractures. They are identified by x-ray and mine required a back brace, that combined, was 5 months of confinement (I refused to wear it at night). Even a year later, there is residual pain, and bending over to do things at the sink, or loading a dishwasher, is painful. And after any length of time in a brace, your trunk muscles are shot -- so building up your body strength takes time. But they are healed. No lifting or falling allowed.

Sorry to be so detailed, but work with folks who know spines can help. Feel better soon!

[smirkymonkey]

19. Thanks Lucky!

I think I might at least need an x-ray. What does the brace do for you? I hope it doesn't come down to that. My biggest fear, and the reason I haven't seen anyone about it yet is they will just tell me they don't know what the problem is and that I will have to live with it.

[LuckyLib]

44. The brace keeps you from the movements that exacerbate the pain --

you can't bend over, and it supports your back while the break heals. Also can relieve pain. Good specialists will have some idea what it is. At least you'll know what your options are. Good luck!

[KT2000]

15. get to a physical therapist

who can teach you to develop core muscles.

[smirkymonkey]

20. We have PT's at work as well as a gym.

Might be time to start taking advantage of both once this is all over.

[littlemissmartypants]

16. My experience with bad back pain was a severe kidney and bladder infection.

Get thee to the doctor, (telemedicine recommended) if musculoskeletal pain doesn't resolve.

[smirkymonkey]

21. That's scary!

I hope it's not that serious, but I do finally agree that it's time to see a doctor after putting it off for so long.

[ProfessorGAC]

17. My Wife Yes

She has arthritic calcification between all the vertebrae, L1 to L4. The build up is asymmetric and different degrees, so the 4 vertebrae are pushing in different directions.
There is no such thing as surgery to correct it. When a surgeon says surgery won't help, it won't help!
Only things that helps her, moderately, are Celebres & med pot.

[smirkymonkey]

23. That is what I fear, is that I will find out it is something like that and that there will be

nothing they can do about it. In which case I would probably go to a chiropractor as a last resort. Unfortunately, I don't react well to pot and even CBD oil and gummies give me terrible headaches, so I'm kind of out of luck as far as using that option to treat it.

Thanks ProfessorGAC!

[ProfessorGAC]

34. Chiro Helped Her A Little

Not enough to continue going, though.
She would rather just be home.

[demmiblue]

18. Two of my go tos when my lower back aches:

(Except @27:00... nope! Also, Pigeon pose feels sooo good!)

[smirkymonkey]

24. Thank you!

Stretching does make it feel better!

[KY_EnviroGuy]

22. SM, check your DU mail please.

My therapy story was far too long to bore everyone with, so I sent you a lengthy mail describing my crazy experiences.

Hope it helps!

KY............

[smirkymonkey]

25. Thanks KY_EnviroGuy!

I'll check now!

[ebbie15644]

28. I have Spina Bifida so much practice with lower back pain

I have a walk in shower now but I used to soak in hot baths, it helps. Also, I have a heating pad that is stationed on my bed. Ibuprofen I take every night and sometimes during the day. If your back pain is from nerve pain, Neurontin can help. It was my "miracle drug" after my last surgery. You should talk to a doctor to see what is going on. Get an MRI as ex-rays really are useless.

[rurallib]

29. I roll on tennis balls for @ 5 minutes a day

I started having that same pain about 30 years ago. Eventually diagnosed with severe arthritis which shows itself in the lower back.

A friend suggested this. It was very painful for about 3 or 4 days, but within a week I went from being unable to walk a block back to being able to walk miles.

Age is really catching up to me, but the tennis balls at least allow me to function. Last Christmas my kids bought me some "tough" tennis balls for dogs that are built so dogs can't easily rip them apart. They have been wonderful.

I simply lay on a rug or mat that will keep the balls from sliding and put the balls right on the sore spot and roll away.
It may take a few days for the bad pain to go away.

I have been fighting this pain since my mid 30s.

[SWBTATTReg]

30. I have suffered from back pain for literally 30+ years, ever since I woke up one a.m., and ...

couldn't get out of bed. For no reason what-so-ever. A bulging disc. Heard over 9 different surgery options (None, I didn't want to be cut up, others that I've talked to, had to go back and go through the surgery again, injection, etc.).

Your best bet to relieve the tension is ice packs (I put numerous washrags in large plastic baggies, rags of all sizes, wet (not slopping wet) and freeze in the freezer). Then I have all sizes of ice packs to place on my back to reduce the swelling. I also use heating pads too, during my naps and / or while sleeping (it goes off automatically (heating pad) so you won't get burned), but the ice packs work the best.

As a last resort, I do have 600-800 mg. IBUprofen tablets that I can take. When my back first went out, in order to just sit up in bed, I would ice pack my back for at least 30 minutes or so, and then take an IBUprofen tablet. Be careful as the IBUprofen tablets are strong.

[MLAA]

31. My suggestion is of minimal help during lockdown...however

Husband had similar problem. I got him to try everything (stretching routine, medical massage, acupuncture, warm baths etc) the last thing I thought of worked like a charm. Bought a used recumbent exercise bike. Has to be recumbent (like sitting in a chair vs standard bike riding position of leaning over). He started that with little resistance, just peddling for about 5 mins twice a days. Pain gone!

Unless you already have one, or you can safely use apartment gym if there is one and it’s open, this approach will have to wait. Good luck!

[Ponietz]

32. Stretching/fitness is important but only gets you so far if there is disc degeneration

3 things that help me

—a good TENS unit
—inversion table
—Rx for cannabis

[MyMission]

39. I have several suggestions

Stretching and yoga can be very helpful, especially once severe symptoms resolve.
Movement is good. Sitting at a computer or anywhere for too long can cause or exacerbate stiffness and pain. A friend got surprising relief by riding his bicycle.

I personally have had great success from acupuncture.
My personal philosophy on back and joint pain: small needles before big needles, and big needles before knives. I've so far not needed big needles or surgery, although I've had both suggested to me over the years, which is why I turned to acupuncture, about 20 years ago. Have had both Chinese and Japanese acupuncture.i prefer Japanese at this point.

There is also a newer treatment that a friend recently told me about; shock treatment, which is not widely known or used at this time, but is very promising.
This is not TENS, which is a low level vibration people wear and administer to themselves, and can also provide relief. My friend and I discussed how researchers may have determined that if TENS can help, perhaps a higher level of stimulation could help more.
She hasn't been able to find places that offer it locally, but it may be available at research hospitals.

One more comment, about footwear. Good shoes with good support can help, and the opposite it true. Shoes that don't support arches or are worn down can throw your body out of whack. I've been wearing "better" footwear for years. I change shoes in the middle of the day to change pressure points and how I'm moving.

And my mom got a great mattress, I think from the back store, that seemed to help immediately. Prior to that she had put a board under her mattress. She also got a stress less chair which is wonderful.

I hope some of my suggestions will help.

Good luck with finding relief.

[Fla Dem]

41. smirkymonkey I feel your pain

I sympathize with anyone who has chronic pain. It's not fun. I was great until I hit a certain age. Then it was like a switch was flicked, knees, hip, elbow and back all began to develop aches and pain. I'm sitting with a heating pad on my lower back right now and I rubbed Icy/Hot on my right elbow earlier today.

Getting out of bed is the worse for me. My first few step I'm hunched over until I take a few steps and then I stretch. I touch my toes, do turns with my hands on my hips, then bend sideways and grab the top of the door frame to stretch out the muscles. On really bad days I'll take a Ibuprofen and that seems to do the trick. So I don't think it's anything like a disc problem, but mostly muscular.

I have been wondering if I need to get a new mattress, because it does seem to be worse in the mornings.

[WhiteTara]

42. arnica gel is great. Apply gently to affected areas

and rub in until the gel has disappeared into the skin. Don't use on open wounds, and I understand arnica tabs are a marvel too. I have a friend who swears by them. Also, you can use capisiaum gel, to get heat into the muscle, or use a hot pad at the outset and then, like today, apply an ice pack, 20 minutes on and then at least 20 minutes off. You should feel some relief, especially with the arnica. Good luck,
From a fellow back pain sufferer of many, many years.

PS: I am not a doctor and this is not medical advice, but these otc gels help many people with muscle strain and internal/external bruising and can be found in any health food store.

[DFW]

43. If it's ONLY muscular

I have a suggestion if you know anyone who travels regularly to Brazil.

If it's anything spinal or due to bone or specifically disc problems, this won't help a bit, and you need to ask a PT specialist. However, if it is purely muscular, I was given a miraculous temporary cure a few years ago.

I was in London with extremely painful lower back pain. It took me two or three minutes to get in or out of a chair, or get in or out of bed. I was even seeing a chiropractor out of pure desperation (he was a nice guy, but didn't help much).

In London, a colleague from Brazil saw my obvious pain, and asked what was the matter. I told him, and he said, "oh, just take one of these before you go to bed." He then gave me a pink pill. I asked what it was, and he said it what they take in Brazil for back pain. I was skeptical, but nothing else was helping, so I said sure why not? I took his pill before going to bed that night. It was a Thursday.

The next morning, I woke up, and slowly and carefully started getting out of bed. I soon noticed, I was able to do so with no pain. Not only that, I had no more pain for the rest of the day. Not only THAT, but I had no more pain for the rest of the weekend! I had an appointment to see the chiropractor on Monday morning, so I kept it. He asked me how I was doing, and I said, well, actually, I''m cured. He laughed, and said, "sure you are." He told me to lay down so he could feel my muscle tension in ma lower back, and after about ten seconds, he said WTF, how did you do THAT?? I told him I had taken a pill from Brazil. He figured I had overdosed on some forbidden controlled substance, so he asked how many of these pills I had taken. I said "one." He couldn't believe it. He asked me what was in this pill.

I don't read Portuguese, but figured the ingredients would be intelligible to any doctor, so I sent him a scan of the package, which my colleague had given me. He said he couldn't see anything overly exotic, so he figured it must be the proportions of the ingredients plus my particular metabolism that produced such a favorable result. Indeed, I got a box from my colleague (15 pills, costing about $1 per pill) the next time he came up from Brazil, and gave them to friends and relatives that found themselves in the same situation. It didn't always have the miracle effect with them that it did me, but it did with some of them, and everyone experienced some improvement.

It's called TANDRILAX. I haven't talked with anyone that has been able to get it via the internet, but I know that people actually in Brazil can get it there from pharmacies.

Again--this is ONLY effective for muscular problems. It will not help at all with bones or cartilage. Also, not everyone has co-workers that go back and forth to Brazil on a regular basis. Still, SOME people do, so just in case............

[flotsam]

45. You should equip your kitchen with a counter height chair or stool

Make it one with wheels if you can. It's not a miracle cure but maybe doubles the amount of time I can spend washing dishes or doing food prep. Also get an over the sink dish drying rack and load it with 2-4 dishes, bowls, mugs, silverware, knives, and utensils you most commonly use. This stops a lot of bending and stretching in drawers and cabinets-each use from the rack is a double-you didn't have to get it down and you don't have to put it away....

Just a few things I use to help...here's a link to the type rack I used:
https://www.amazon.com/iSPECLE-Stainless-Utensil-Kitchen-Non-Slip/dp/B07SVYR24R/ref=sr_1_3_sspa?crid=1KEG7KPKWKZF5&keywords=over+the+sink+dish+drying+rack&qid=1585766516&sprefix=over+the+sink%2Caps%2C178&sr=8-3-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyU0laR01aUDFJU0FGJmVuY3J5cHRlZElkPUEwMTgwNjA1MzJCS0pXSUM3NzBLNCZlbmNyeXB0ZWRBZElkPUEwMjIwNDQ2MzcwUVRZUjhWRVBCRyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

[IcyPeas]

46. what a great informative thread this is!! /nt