Anybody knopw any good exercises to help with this?
Lie prone with legs and arms outstretched. Lift your legs slightly off the ground. Hold for a few seconds. Repeat up to 10 times.
There are a lot of others. A search in google or http://www.webmd.com should bring up some of them.
Is it disc related or muscle related? Have you had it before? Is it on one side or right in the middle?
My first suggestion is to lay on your stomach, bring each knee to your chest and hold for three breaths. Then bring both knees to your chest and hold for three breaths.
Flip onto your stomach and push yourself up by your hands, like a mermaid on a rock. Hold that for three breaths.
Stand up and roll DOWN carefully, just letting gravity take your head down.
Go swimming, do yoga, sit in a hottub, sleep with a pillow under your knees, cross your legs when you sit in a chair and don’t ride in a car for too long!
BACK PAIN!!! I’ve been waiting since December to talk about this!
jarbaby
Let your back rest first!!!
- Need to work your abs. Various crunches, leg raises, basic sit ups.
The abs play an important role in supporting the back muscles.
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Stretch! Stretch first and often! Reach for the sky one arm at a time. Twist at the waist, very slowly and deliberately.
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Do more lifting with the legs. Stick your butt out on the way down. Back should be arched in, not bent over.
This is a practice of living , not so much an exercise.
Did you ever take valium? Valium can lead to back problems. Need to take time off and get a mild muscle relaxant to help, then wean yourself off.
Yep, a whole bunch of 'em. Now, I’m NOT a Dr., and would urge you to see one, etc etc, yaddah yaddah. Okay, enough disclaimers.
These are the routines I do to strengthen the lower back muscles in an attempt to protect my broken L-3 vertibra.
- Lay on back, lift on leg up knee bent. Bend knee towards chest, hold for 30 seconds, do three sets on each side.
- Lay face down. Lift one leg up slightly, leg kept straight. Hold count of 3, lower back down. Do 30 of them, each leg. I do 30, then go to the other leg. You aren’t supposed to alternate L-R-L-R
- Lay face down. Stretch arms up over head, like you’re Superman flying around. Lift one arm up only about 10 degrees, arm kept straight. Hold for count of 3. Do 30 on each arm.
- Lay face down. arms relaxed at sides. You will do a kind of “reverse sit-up”. Using only the abs, keep torso straight, lift up slightly from the shoulders to belly, keep elevated for count of 3, lower slowly. Do 30. ( By the time I get to 20, I’m usually in agony
). - Sit on chair. Get tush to edge of chair. Hold 2 lb. weights in each fist. Start with arms lowered to sides. Raise arms up slowly, with arms even with side of body, until they are parallel to ground. Hold count of 3, lower. Do 30 of them.
- Same as # 5, except arms are now about half way between at sides, and pointed straight out in front of you with hands touching. They’ll be about 45 degrees out from torso. Same routine. Arms kept straight, with weights, 30 times.
- Lay on back. Knees bent. Palms on top of thighs. You will do very carefully controlled “sit-ups”. Using ONLY abs and keeping neck from bending at all, lift body up only about ten degrees. Hold for count of 3, lower slowly. Do 30.
- Repeat # 7, except that instead of sitting straight up, you will rotate slightly to the left with each upward motion, then relax back to straight as you lay down. 30 to the left, 30 to the right.
Having said all of these, I must say that they were designed with MY Injury in mind. They all do indeed build up the lower muscles in the back. Depending on your injury, some of these could do damage, so while I’m glad to describe them to you, I’d beg you to see an Orthopaedist before trying any kind of Physical Therapy routines at home.
Good luck.
Cartooniverse
I think it’s muscle related. I have really strong abs though, having done crunches every day, most of my life.
Tennis makes it hurt, as does riding around on the tractor when I mow as does jogging with the jogging stroller, all of which I just did to excess.
I used to get it a little bit, now it’s more or less a constant ache, in both sides and the middle, right above the ass.
Be sure your shoes are right for you. You might get some specially designed shoes for your feet to rule out shoes as the cause. then you can exercise 
My god.
Hold on…I have to pause for a moment before saying it.
Handy…brings up a good point :: looking to sky, seeing that moon is as blood ::
Anyhoo, Handy, you’re right. I’ve just recently been informed by my physical therapist that the root of all of my disc problems is that one of my legs is slightly shorter than the other. So I have to have a little 1/4 inch lift in one of my shoes. That tiny measurement apparently makes a big difference.
jarbaby
The root cause of most back pain is weak back muscles. Therefore, the best way to avoid back pain is to perform exercises designed to strengthen your back muscles. Check out a good exercise book.
A forum for discussing back pain can be found [url =“http://my.webmd.com/roundtable_topic/97”] here
Scylla
I have been experiencing lower back pain (muscle related) for about three months. Or so I thought. After consulting with several orthopaedic surgeons, and a chiropractor I had pretty much given up. Then One doctor sent me to a physical therapy specialist who specializes in backs. To make a long story the problem lies in my “SI” joint where my hip connects to my sacrum. You may want to get this checked out. A few weeks of treatment brought an abrupt end to my lower back pain.
The physical therapist told me this is often overlooked because lots of medical texts say that a minor injury to the SI joint is virtually impossible. As it turns out they are actually quite common.