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Long story short, Moved house in November and had a bad lower back since. I don’t remember a specific moment or twang where my back ‘went’ but I did spend a good 2 weeks packing and shifting stuff and then I’ve been painting and decorating the new house on and off since.
I went to the GP before Christmas and they did a quick prod and poke and said “nothing to worry about, you’ve hurt your back moving house” but I’ve not had any improvement.
I’ve been given a copy of the back sufferers pocket guide and I’ve been doing all sorts of stretches, squats and bends for weeks but nothing seems to help. I had a couple of weeks where I didn’t do anything taxing as well.
I did have a couple of days a few weeks back where I thought it was starting to feel a bit better but it was a false dawn.
Now I assume there will be a few people who have or had a similar experience on here so as the title says, what actually helps?
Cheers
Sounds very familiar, I tried chiropractors, physios and general yoga style stretches.
The most success I’ve had so far is doing a general mobility programme by Tom Morrison. It’s not specifically for bad backs, but there’s loads of glute work with squats, lunges and twists that have helped me.
https://tommorrison.uk/products/the-simplistic-mobility-method
Core strength exercises such as...
The plank
Sideways plank
The bridge
Kneeling Superman
A decent physio. If you can afford it, go private. In the meantime anti-flamnatories to keep you mobile. Avoid sitting around - lie on the floor to watch tv. But seriously - get physio, if it’s not eased after a few weeks as you say, they need to work out the root course (and can give you the right exercises for you, rather than what works for me!) and they can do hands on treatment to help with any muscle inflammation.
Otherwise back issues often are helped by a stronger core but these sort of exercises might not be a good idea whilst your back is still very sore.
I’d been planning to go to a sports massage therapist that my brother swears by but lockdown has ballsed anything like that up 🤷🏻♂️. As soon as we we are allowed out again I plan to go see someone.
I’d seriously consider a proper sports physio rather than a massage at the moment. I have had massages on and off when I have had a flare up with my back, but that is having lived with it for some time and knowing what my issues are. Physios will look at you in the whole. Physios are still allowed to operate at the moment - both places I use are still open.
Lots of core work. It's been getting progressively worse for me for about the last 10 years and despite years of general gym work and visits to the physio it's down to an imbalance of muscles around my pelvis, particularly psoas and adductors. Suggest a visit to a physio to help identify specific areas of weakness and to do the targeted exercises to address them. I can do squats, lunges, planks and Russian twists until the cows came home, but it didn't stop the niggly pain whilst on the bike.
Bought a new mattress.
Treat your own back
Book my mckenzie
Works for me
Also agree with dti
New mattress for me.
If I'd known I would have got a new one a year or more earlier.
Mattress was approx 10 years old and didn't feel wrong but I guess if things get slightly worse day by day you just don't notice them.
I only realised when we renovated our house. Moved out for three months and slept in a different bed. Back got better. Moved back in and back to old bed, back got worse within days.
It's old age dawg, you can't outrun it, only make peace with it...
Ive done alot pf grappling over the years and its rough on the back and neck. Doing this keeps me moving..
Its basically a prolonged stretch of the spine, when youre doing it properly you will feel the vertebrae separating as your spine decompresses.
If you google 'asian squat' you should see pictures of people sitting in a deep deep squat. You need to learn how to get into this position and sustain it for a few minutes.
If youre not used to it or aren't flexible it will tale some time. Use a table leg or something to hold onto as you're learning, you'll still get the benefit. Do it a few times if not more each day, starting off for short periods 30 seconds or so..
Before long you should be able to sit like this unsupported and flat footed for 2 - 3 minutes.
If you stay consistent with this exercise it will likely help ALOT in my own and others experience.
Childs pose and Cobra pose after it feels great too.
Good luck.
Top tips from personal experience:
Lie down with cushions under chest to watch telly
Hot water bottle behind your back in the car if you can, rolled up towel if you can't
Tens machines work
Keep moving
Seeing a physio and getting a diagnosis, treatment and exercise advice works for me.
A good physio who can do IMS and follow their exercise, stretch mobility treatment plan that's specific to.yoir injury.
Abi Carver’s “ yoga for lower back pain “ which is aimed at mountain bikers works for me. I get sacro-illiac pain frequently and this helps a lot....Good luck!!
Drugs. The stronger the better. Diclofenac is miracle stuff, I went from crawling round the house to being fully mobile within 72 hours on that stuff. Ibuprofen will help too though as long as you take it for long enough. You'll still need to do all the other stuff but the painkillers help you to keep moving.
Treat initially with ice and some anti inflammatory to settle it down, then a gentle regime of lunges, hip/leg raises and the cream of the crop overhead squats with a broom handle.
I defy anyone to do some overheads properly and not feel the lower back working/stretching/ improving.
I used to crawl from bed in the morning and walk duck like for ten minutes before I straightened up.
Not any more.
https://www.youtube.com/results?search_query=overhead+squat+mobility
Everyone's different of course but, if you can afford it, a good physio as others have said is a fantastic investment. Then do the exercises they recommend religiously.
Once it's settled down then go to see a strength and conditioning coach (not just a gym instructor) and do what they say religiously.
Doing that in my experience banishes lower back pain forever and makes everything (moving, lifting, biking) so much easier. But it took paralyzing back pain (and the dear of it recurring) to get me to bother to do it all.
Good luck
Drugs. The stronger the better.
And the finest wines known to humanity?
Physio and acupuncture helped mine. The acupuncture released the tension which nothing else would touch.
I had previously put acupuncture in the same column as healing crystals but the the physio said try it and soo glad I did.
For me I think the root cause was tight quads/hip flexors and weak glutes, very common amongst desk-bound cyclists apparently.
This video rang summarises it well
Sounds simple to fix, but this has set up a chain reaction where the lower back muscles (quadratus lumborum I think, lives under the erectors etc) gets overworked fighting the tight muscles, gets fatigued, spasms, repeat ad nauseum.
Strengthening and stretching 'the lower back' won't fix it in the long term, needs to be a combination of stretching quads and hip flexors whilst also strengthening glutes and abdominals, all whilst NOT working the lower back.
Is tricky, as I'm finding out, difficult to work glutes and abs without also working Q.L!
Seeing a physio and getting a diagnosis, treatment and exercise advice works for me.
Last physio I saw was poor, won't be troubling him again, glad it was work paying.
Get a recommendation for someone local as some physics aren't really that good
Injured mine 6 years ago and found yoga with a variety of stretches helped. The best thing was doing planks a couple of time a week and touching my toes every day. After a few weeks I really noticed a difference.
Yoga and most importantly for me sacking off the couch....
Modern furniture is designed to look good not be ergonomically good for you.
Bought a more upright supportive chair and have seen massive improvements.
Just need a smoking jacket and copy of the times to finish the look!
Sports massage therapists can still work to treat an injury, so worth getting in contact if you have a recommendation. Mine also does acupuncture- the only quick fix I have found to muscle spasm of low back pain. And keep moving (gently) every half an hr to keep some motion in the ocean.
Mattress and a decent office chair helped me - definitely not all of the answer, but easy to do.
By all means try the suggestions above.
But don't be scared of going back to the doc and asking for further investigation, especially if it's not getting better.
Back pain isn't always an injury/muscular, it can be a symptom of an other underlying problem.
Try to keep a bit of a record of where and when to give them something to work from.
I’ve been an almost lifelong sufferer with lower back pain, if i sat on the edge of a couch for 10 mins I would have to make every single movement for weeks afterwards extremely carefully.
I was always ok, if I didn’t let anything distract me from protecting my back,
I could lift weights that would make most people gasp in disbelief, no problem, but if i sat on the edge of a couch for ten minutes I’d be virtually paralysed.
Anyway, about 10 years ago i bought a memory foam matress and literally overnight i have been basically fine ever since.
I think we paid about £250 for it, lasted 6-7 years.
It’s worth a try.
Obviously, check with a chiropractor to make sure nothing is actually wrong eh.
Mine "pinged" out of the blue a few years ago, and I've had a couple of repeat incidents since.
Finding a (private) physio specializing in lower back issues was an absolute godsend - just phone them up, get an appointment the same day, even at weekends. The immediate relief and drastically shortened recovery time was worth paying 20x what they charged.
As above, he prescribed a program of deep squats to deal with the issue longer term. He also was very clear that ice (not heat) is what you need, particularly immediately after you've just hurt yourself. He said that most people take a really hot shower or use a heat pack thinking it will help - but it actually makes it much worse, increasing the inflammation around the area and significantly prolonging the episode.
Check it's not something else related?
I've had a bad right side lower back for 25y. 10y ago I bought a foam roller and came across a knot in my right calf - that and a tight IT band (most men apparently). A few sessions of eye watering pain and that sorted outy back 75% I reckon.
Don't sit down as much as possible or work sat at a desk.
Only thing that has ever worked for me. So now have wait stand desk and has worked wonders.
All the other stuff never really did anything. Oh and CBD cream from Holland & Barrett.
For me I think the root cause was tight quads/hip flexors and weak glutes, very common amongst desk-bound cyclists apparently.
Same for me. I have very tight/short hamstrings and that is causing the issue up to my lower back when bending and sometimes get a twitch if bending suddenly (last time was putting on a sock!)
Stretching the hamstrings daily does help but also have combination of the other things you mention which are all affecting lower back.
Some yoga move that stretches and alinges the back. Also one of those massage balls.
I went to the GP before Christmas and they did a quick prod and poke and said “nothing to worry about, you’ve hurt your back moving house” but I’ve not had any improvement.
Go back to your doctor, persistent pain over a period of time is a different symptom to recent short term pain. It is a hard area to diagnose and doctors really just play the odds on what is most likely, but long term pain should change the diagnoses.
Surgery worked for me.
Get a twinge every now and then, bit of ibuprofen helps sort that and a visit to a physio who can do some decent back movement work with me.
As above in the most.
I've had a knackered back for years. Started off with herniated disc at L5/S1 many years ago and from Jan to around August 2020 I struggled like hell with pains nearly every day and every movement.
Eventually went to a physio who diagnosed the problem to tight hamstrings and hip flexors. Gave me four stretches to do and after 3 half hour stretching sessions the pains eased off.
Personally I'd avoid many 'sports massage' type practices and go to a NHS or private authorised physio first. Apparently sports massage is not a regulated industry so you could end up in all sorts of trouble if they don't know what they're doing.
Just doing random stretches or something you read in a book could do more harm than good.
If you're anywhere near Leicester I can recommend a guy who works for a large organisation and is about £50 an hour.
My most recent bout was brought on either by trying a new glute exercise (bird-dog with resistance band) or by trying some silly standing/pedalling manoeuvres on the rollers. Coming up for two weeks now and it has eased off.
It always feels better after riding, maybe just the increased blood flow/endorphins.
What sort of mattresses are people buying to help? We've got a relatively nice one on our bed which is quite firm, but I never sleep great, lots of changing position and footering with pillows between knees etc...
As others have said, go and see a physio. The correct exercise to fix it will depend on the problem, just guessing and trying something can make it worse.
Had a recurrence of a disc-related issue and was referred to a physio. I was expecting it to be no more than a nice back rub but in fact it really helped - massage, electric stuff, acupuncture, exercise. Now thinking I can avoid the surgery I was expecting to become inevitable.
Long time sufferer here. L5/S1 double herniation over a period of about 18 months.
After many hours at the physio, all the lower back stiffness is rooted to stiff hip flexors, glutes, hamstrings and quads. Working on those will give some great relief. I've had a bit of a relapse from being sat in my office chair so much in the last year. Have also done some very basic Pilates stuff that helps with lower back mobility. Has been very good for me. First thing in the morning and then again in the evening.
I also got a new office chair with much better support.
Good luck. It's a long road.
I've not read the whole thread so excuse me if this is a repeat.
The back has got so many ways of moving that it finds it quite easy to isolate the painful area and not use it. IN the short term this is good, in the long term though its really, really bad and you need to work hard to stop this.
1. Keep moving. Take painkillers and use heatpacks to make movement possible and try to keep moving.
2. See a decent Sport physio
3. When the physio gives you exercises, do them and keep doing them. When you think you are better, carry on doing them.
In my case long term injury resulted in me just not using my lower back and over compensating elsewhere. My posture , gait and flexibility was awful. My physio beats me up every now and again to get me moving. Hamstring stretching is key to my back health but everyone is different.
Paul
Stay mobile and work the core strength and stretches when you can. <edit> As advised by physio </edit>
If it's inflammation then cold compress on the area will give some relief. Freeze up a cool block then wrap in a tea towel (clean) and apply to the injured part for 10 minutes once an hour. (Don't forget the covering or you'll get freeze burn).