Lower back issues

[Kathi]

Yes, I have a hamstring stretch which is quite different from the traditional stretch. My PT said the "laying on the floor" type stretch flattens my low back which makes the stretch less effective. Instead, I do a standing stretch which is actually a version of a "hip hinge" and keeping the natural curve in my back. After doing it faithfully for 4 months I still can't touch my toes, but that's not my goal so I don't worry about it. Not sure if it helps to relieve the pain but I think it's the combination of exercises and stretches that are working.

[Susan]

Thank you for all your answers.
The McKenzie Therapy - concept sounds promising, I will look into this.

Kathi your back really sounds a lot like mine, and I too experience pain relief with a pillow between my knees (which I found out by accident not long ago). Thank you for the link, really helpful information!

And yes, I think the tightness of the hamstrings could be related to the back issues. Stretching is my weak point in general... I just hate it to be honest but will have to get back to doing it regularly.

I think I will give things some time to settle while working on my own and then give it a try with another PT.

[Wahine]

I would also encourage you to look into someone who does the McKenzie approach.

McKenzie doesn't work for everyone, but it does sound like it would be a good one for you.

Ultimately, everyone moves differently and we all have movement/muscle imbalances because of our habits. But treating them comes down to figuring out what movements ease your signs and symptoms and what movements make them worse and working with those to increase strength and function. Honestly, I never want my patients to be in more pain after their treatments, tired and fatigued sure, but not more pain. If the exercises are aggravating your back pain, you will move incorrectly to try to protect your back or compensate and that won't help you recover. So even if your PT is on the right track, it would be highly recommended that they find exercises for you that achieve the goals in terms of strengthening and regaining motion, without causing you pain.

[nscrbug]

I can sympathize with anyone suffering with lower back pain. I have spondylolisthesis of my L5/S1 (grade 2). There isn't a day that goes by in the last, oh say...15-20 years, that I haven't experienced low back pain to some degree. I wake up each and every morning with a very stiff, tight lower back. I do stretches while still in my bed (knee to chest, hamstring, child's pose) just so that I can stand up straight. Then I head straight to my inversion table and hang for 6-8 minutes to decompress my spine, before finally making my way downstairs (stairs are very tough on me first thing in the morning) to start my day. After my gym workouts, I literally spend about 30-40 minutes just on stretching alone...otherwise, my back and hamstrings will get all tight and spastic for the rest of the day. During longer rides, I have to take frequent rest breaks to get off the bike and stretch my back and legs. It sucks to live with back pain everyday.

Linda

[tulip]

I just wanted to chime in and say that I have (had) very similar conditions to what you describe. There were times 6-7 years ago at its worst that I could not sit down, hobbled down the street, and nearly cried in bed because I was so uncomfortable. In fact, the only time I was pain-free was when I was on my bike.

I was going through a very stressful time in my life during that period. My work also had horrible office furniture, to the point that I threatened a workers' comp claim, and lo and behold, everyone in the office got ergo chairs and computer trays.

The thing that really helped me, however, was going to a chiropractor (who is also a PT) and beginning classical Pilates at a reputable and serious studio. The chiro work addressed immediate problems and my Pilates instructor provided me with modifications to accommodate my back issues while I gained strength. This was extremely important; I would never go to a "pilates"-type class at a regular gym. Only classical Pilates studios have properly and extensively trained staff in my experience.

The combination of directly addressing the stressors in my life and making huge changes accordingly (in my case), working with my chiro/PT, and dedicating myself to strengthening my entire core and body (not just "back muscles") has gotten back to pain-free, strong, and flexible. I'm in my mid-40s now and feel much younger than I did 7 or 8 years ago.

I no longer go to the chiro/PT, but i have continued with Pilates. If I stop doing Pilates for a time, I will experience twinges of pain after a while. That is my reminder that i need to refocus on my core strength. I am careful in the garden, and I always need to make sure that I sit properly at work and get up and move every 30 minutes (I use a timer).

I am now investigating the Alexander technique so that I can continue improving my posture. I will continue with Pilates; it has helped significantly in so many ways.

Best wishes to you. I would encourage you to seek out treatment (McKenzie is recommended by others with more knowledge than me) as opposed to doing things on your own. My PT is the one who recommended Pilates to me.

[OakLeaf]

I've talked a good bit about my latest in the running thread, but wanted to add it in here ...

I fell hard, square on my side, in March, and sent my whole spine sideways. I've had little to no pain, but a lot of radiating numbness and some slight weakness from discs in my neck, middle and low back - side of my face and neck, portions of my arm and fingers, ribcage area, buttock, down into my leg.

Moving and having to find a new chiropractor delayed everything, but I'm back now working with the same PT I worked with last year, and I've had huge improvements since we started really targeting the upper back/thoracic area. Turns out three hard falls on my right shoulder (40 years since the first one!) created a whole lot of muscle imbalances there, and it's actually the thoracic area - the one place I wasn't having any symptoms - that's pulling the upper and lower spine out and squeezing the discs sideways. Just in the last week and a half or so, we've made huge progress on the arm and leg numbness, by adding in rotator cuff, rear delt and serratus work, plus doing upper spine mobilization on the foam roller.

Something to think about anyway.

[BodhiTree]

I am now investigating the Alexander technique so that I can continue improving my posture. I will continue with Pilates; it has helped significantly in so many ways.

I've found the Alexander technique to be very helpful for posture.

[Roxosette]

my buddy slipped a disc and really messed his back up at BJJ. Negligence on his part but he hasn't been back since. I'll have to find out how he's doing, haven't heard from him recently.