Since lower back pains are quite comon, I’m wondering if anyone has tried something that’s worked well for them. I’ve had them for a few years now and I’d like other people’s input.
I should mention that I’m a 27 year old male with a BMI of around 24. I spend a lot of time seated in front of a computer and, given my office-based career, that isn’t likely to change.
Statistically?
Simple analgesia, keeping active and time will sort out the majority of back pain, with manipulation, acupuncture and combined psychological, physical and occupational therapy being options if that fails.
What doesn’t help is bed rest, allowing mild pain to severely limit activity and support belts.
YMMV.
Cite: http://www.cks.nhs.uk/back_pain_low_without_radiculopathy#-399357
I have disc problems/stenosis(disease in spine). Doctors kept telling me “move to a warmer climate and you’ll feel 1000% better”…I didn’t believe it would work.
It did. I’ve been in Florida for over a year and have never felt better. I understand why this state draws so many elderly. The climate is spectacular. I never thought it would happen but I’m not on any meds, I get up with minimal pain, and my neuropathy has decreased by 80%(arms/legs numbness).
I hate to say it…the doctors were right! :dubious:
Lumbar support in all your chairs.
Near fanatical avoidance of bending over to pick up things-that includes even a ballpoint pen.
Always keep the back straight and go down with the legs.
Strength train the back muscles, upper and lower back and the core muscles. Don’t over train the abs, that can pull on the back, train all muscle groups equally.
My whole family have a history of back trouble and I’m the only one who has avoided trouble despite having the most physically demanding jobs.
A new mattress. It sounds stupid, but I really didn’t connect 2 hours of mild-to-moderate back pain each morning with my old crappy mattress for months. Within two nights of getting the new one, I got out of bed without any pain, and within 2 weeks, I quit having any pain when I slouched on the couch for too long.
An electrical blanket at night. Easier then moving to a warmer climate. My dad says it did his back a world of good and he wakes up a lot less stiff and painful now.
Have you tried visiting a chiropractor? Lower back problems is their speciality.
Percocet. But it’s just a temporary fix.
This. + Flexibility exercises.
If you get to the physical therapy stage, what they will do is give you exercises to strengthen your back muscles. That will help support your spine, make it easier to sit up straight, etc…
Cut it off at the pass and just start exercising. About 90% of the exercises I’ve been taught in PT are variations of what I learned in yoga (and don’t do often enough to avoid PT), but anything that is going to strengthen and increase flexibility (without causing additional injury) will work.
Physical therapy. Flexibility exercises are a godsend.
My specialist disagrees…if you have only muscle issues, then warmth is good to loosen the rigidity of the soft tissues, and to release the elastic band effect on your bones and nerves. If you have swelling in your bones, the last thing you want is heat. Just like with a break, it can make you worse by drawing blood to the area causing throbbing, more swelling, and more pain/problems. Never put heating pad on stomache after having baby either…you can homorrage. So I guess make sure you know what your issues are completely, and educate yourself about your illness/disease before you start any treatment.
Moving is an aweful thought, and if you can’t then you can’t. I was crippled and desperate. I would have tried anything, and the difference isn’t waking up “a lot less stiff”–it’s truly miraculous.
You’ve heard a bunch of good suggestions. Have you checked with an MD to get his or her educated opinion?
For me: I need correct support in my shoes. Not just for the arches–but to keep the whole foot supported correctly. My SAA sandals are fine as made, until the heels become worn down. Then I start getting pain running up the back of my leg & settling in the lower back. Which means: Time for new sandals!
Other shoes need arch supports; something off the rack will usually suffice.
I’d say go with this as well, at least if it’s not too bad of back pain. I know that at your age I had some back pain, when I would do some stretching it would go away. At least it’s free and easy.
I sit in a chair all day and getting to the gym has done wonders for me. I was waking up every day with a sore back. Paid for a couple sessions with a PT and told him I wanted to work on my back and core, stuck with the plan for 6 months now, and it’s been great.
I’ve had herniated discs at L3 and L4 for about 15 years. I’ve gone the debilitating pain/immobilization/physical therapy route several times. Here’s what’s worked for me:
First- stop sitting. Do whatever you can to stand at your desk. I have my laptop, separate monitor, keyboard and trackball sitting on three Staples paper boxes so I can stand at my desk, on and off, for about 1/2 to 3/4 of my day. Sitting in your office chair for 8+ hours a day is the worst thing you can do. Get out of your chair.
Next- regular core exercises. If I go two weeks without 3 exercise days a week, I start to feel stiff and painful. Ab and back exercises, in moderation, will strengthen your core and will take pressure off your discs. If you can, swim. I don’t, because I can’t work it into my schedule, but it’s great for your back.
Third- keep moving. A couple times throughout the day, do some simple stretches at your desk- side bends, touch your toes, bend backwards, squat. People are looking at you? Screw 'em. You’re 27- you have to take care of your back.
Good luck.
Came here to say this. My lower back used to give me problems all the time.
I lost a bunch of weight and strengthened my core (deadlifts, squats, and milk).
That worked the best for me. My lower back no longer gives me pain.
I used to get horrible lower back pain in my late 20s (I’m 41 now). Mostly happened in the mornings, when I would wake up. My lower back would be just killing me.
I tried everything. Lots of stretches. Different mattresses. Different exercises. Nothing helped, until I figured out that though my lower back was the part hurting, it wasn’t my lower back that was the cause. It was my hamstrings. They were getting all tight because I biked a lot. Started stretching my hamstrings before/after exercise, and poof no more lower back pain.
I love my inversion table! After a day of sitting in front of the computer it feels really good to strap in and really stretch. I also do a little yoga (salute to the sun) to help get things limber, but the table gives a really deep stretch.
Definitely the core exercises mentioned above.
The Chinese Position.
Instant relief. Repeat as necessary.
If you have bad knees, there’s a variation:
Doesn’t work as well, and you’ll need to do it longer, but it does do the job.
Physical therapy using the McKenzie method worked very well for me.
Although the dopers may dump on me, I have to say that I have been seeing a chiropractor for 18 years and have had only bad episode since then. (Ducks brickbats.) However, I must add a few things to that. He gave me a series of stretching and flexibility exercises that I was supposed to do every morning and every evening. Well, I do the morning ones quite religiously. And I see him for a treatment every six weeks. Would I be okay with just the exercises? Your guess is as good as mine, but I am really not interested in finding out.
Some other points. Our family doctor uses the same one and it was he who, somewhat diffidently, suggested him. The chiro himself says that most of his colleagues are quacks and that he cannot find anyone that he trusts to treat him. He has never, ever, suggested that his treatments can do anything but keep the spine healthy.
Anyway, I recommend strongly finding good flexibility exercises, maybe from a physical therapist.
YMMV