Back Pain! Anyone had problems?

Hi All
Yes I know it’s with age….been downhill since i turned 40…..I also know my weight does not help and being first of the month I’m onto it….

Anyone had any issues? Any solutions? Don’t like to go to specialists as I don’t think they even know how the back works, such a complex part

Not got it with my bed but since I’ve come to parents seem to have got worse, mattress needs changing but it is not soft and it’s orthopaedic

Surviving on codeine at the moment and worried as I’m back at work tomorrow

Funny you mention beds. The two things that cause me back pain are some car seats (always Volvos) and some beds. It can be excruciating for days. But change the seat or bed and it won’t return.

My top tip is core strength. If I do a handful of crunches or reverse planks each day (both easier on your back than sit ups and normal planks) within 3-4 days my back pain eases. Any other core strenght builder and stretches should work just as well so find whatever you find easy and or enjoy. Weight is the other huge issue but I struggle to solve that one myself I have to admit…..!

A proper personal trainer would be beneficial in strengthening the supporting musculature.

Make sure it's actually a back issue, for example. I have arthritis in my hips which causes me backache.

A TENS machine can reduce the requirement for painkillers, I bought mine quite cheaply on Amazon (<£20 I recall)

And for god's sake *keep moving*.

C

Like many of us I suffer lower back pain, have had lots of treatment over the years, but at the end of the day, in my case it’s poor strength in my core that I need to work on.

I should add to minimise strain on your back my version of reverse plank is not to lift your whole body off the floor. Lie on your back, feed flat on the floor with your knees bent, lift your pelvis and lower back off the floor keeping shoulders and arms flat on the floor to help stabilise you. Hold for 5-8 seconds before lowering yourself, rinse and repeat 20 times and your done. Concentrate on using more of your stomach to hold the lift than your back. I’m no fitness expert BTW but had a bad back issue 18 months ago and this is one of the main exercises that the physio taught me to get me moving again.

A good physio should be able to pin down the source - in my case back and leg pain results from a displaced vertebra (L5) which nips the nerve root. Sciatica. Good days and bad days - helped by exercise- pushing fat grandchildren in pushchairs, decent walks and digging clears the pain after a while.

c4sman said:

My top tip is core strength. If I do a handful of crunches or reverse planks each day (both easier on your back than sit ups and normal planks) within 3-4 days my back pain eases. Any other core strenght builder and stretches should work just as well so find whatever you find easy and or enjoy. Weight is the other huge issue but I struggle to solve that one myself I have to admit…..!

Click to expand...

This, with bells on. The core supports the back, planking of any sort will really help, but when you first do it, if it isn't hurting it isn't working.

Alexander Technique is something to consider, it could help (it helped me). There’s a simple lying down exercise you can do that gets things back into proper alignment using nothing more than gravity … check it out! You do need to find a qualified tutor though.

Will try your suggestions thank you

I have been sitting down a lot as it’s too painful so I’ll attempt to get up and walk instead

Ah - get a standing desk converter. Your employer should provide it if you have back issues.

I've sufferred a lot from back pain over the past 13 years or so but as RodT says exercise is key to avoiding further pain in furutre. A bladdy good stretch first thing in the moring helps too. So many times I've heard people complain that they have back pain from getting up. Your back muscles have been relaxed for a long time overnight then suddenly have to spring into action when you get up. and go 'twang'.

I recommend you seeing a doctor, they do know what they are talking about, more so than us on here, spouting our own experiences. Failing that an osteopath or even a chiropractor, someone who will treat the muscles directly. They will be able to see if you've slipped a disc or it's just muscular. Somoetimes, the back alignement goes out and the muscles over compensate to correct and this is wher the pain occurs.

One Chiropractor in Bournemouth, basically dug her elbow into the muscle that was twitching and causing me a lot of pain. This act was painful but the relief was far better. She managed to switch it off but recommended using a tennis ball to do similar. Basically, you lie on the tennis ball and using your weightpress the ball into the muscle which are causing you greif. It can be painful but it's worth it.

Walk around and stretch by just raising your arms over your head, your back will naturally recover, a few gentle side to side stretches or slow twists, nothing major, will help. Just get some mobility and flexibility into the torso. Even when you are in an office, stand up to take a phone call if you can, the body hates being stationary.

Core strength…
Just take care how you go about exercising for strength because it matters.
Get a diagnosis. I had surgery last year. Double bi-lateral lumbar decompression..! I was refused surgery ten years ago but when my legs were going numb and I was falling over ( into a wheelchair?) I insisted on a second diag with a different orthopedic specialist.
Point is, no amount of stretching blah blah is going to change muscular skeletal issues when the mechanics is the problem. And it could make it worse, frankly….hence, get a diagnosis.
Life changing. Understanding the issue is key….

Don't sit down for too long. Get up regularly for a few minutes to stretch and walk about. And in the car, have the lumbar support further extended than you might think.

I broke my back playing rugby many years ago (in a collapsed scrum) so had some bone removed from my hips and grafted on to the spine. This was successful and I played on for another 20 years.

But I'm paying for it now and have a series of exercises and stretches to do. Most of it is common sense and about being careful (such as not bending over to lift anything heavy).

As a good extension exercise, lie on the floor on your front with your hands by your shoulders, and while keeping your pelvis on the ground, lift up your upper torso by pushing with your arms. (Like a press-up, but with your back arched so that your hips and legs stay on the floor.)

And find a good chiropractor!

Zep said:

This, with bells on. The core supports the back, planking of any sort will really help, but when you first do it, if it isn't hurting it isn't working.

Click to expand...

And no Dem, he is not using rhyming slang so don’t get any ideas

Scaf said:

And no Dem, he is not using rhyming slang so don’t get any ideas

Click to expand...

It's a Good Job no one mentioned Canal then

Take up Yoga Dem, does wonders for core strength and, if fortunate like I, the instructor is very easy on the eye!

Zep said:

This, with bells on. The core supports the back, planking of any sort will really help, but when you first do it, if it isn't hurting it isn't working.

Click to expand...

I think Dem is accomplished with planks. Stops him falling in too far.

Must be showing my age I dont recognise any of this planking/core strength malarky , 30 odd years kitchen fitting never even a twinge , at months away from 70 just recently I changed to a new bed and new mattress , first few weeks were fine but now after a month or so Ive started getting a twinge lower right side back round to the top of my hip , the new mattress wasnt a cheap one ( so many 1000 pocket springs and x amount of memory foam layers on the top 6" ) with a topper but it is a lot softer than what im used to , never ever had an issue , i can sleep for England anyhwhere and on anything ...............Im seriously wondering now whether it is the mattress

I'm another with back issues. My back cracked last week thowing some rubble in a skip.

Had a back support on, some help, hot water bottle, so so help. But I think the best thing is gentle exercise like walking. After I've been immobile for a while, the pain is worst. Yesterday when I got up I could stand up, and I had to crawl on all fours to the toilet!

In the past I've had physio(didn't work) still do the core strengthening excercises though more for my expanding waistline(when you're slim it's more noticeable!)

The GP won't do much and the chiropractor/osteopath/physio may help but at a cost. I've accepted my back is fooked and I try and avoid anything to agravate it.