Back pain - why?

[JudiDenchsBloomers]

I have terrible back pain which stops me from sleeping at night. If I do get some rest, I wake up and the pain to shift position fully wakes me up.

I stretch throughout the day and try to exercise - am I making it worse? If I'm standing for a period of time or walking around the shops etc, the pain is quite intense. It's alleviated if I sit down but then if I sit for long periods it gets sore too . This has been going on for about four months. I have stepped up my exercise regime in recent months, could this be to blame? Weirdly, it feels better after I've done exercise and loosened it up

I know I should go to a Doctor about this and I will, but I would like anyone who has experienced similar to tell me how they get relief or what might be causing it? I haven't taken painkillers yet but I'm almost at that stage. Disruptive sleep is disturbing DH too

[Girlgoneglobal]

I was just coming on to post this and ask for advice.

Six months on and I can't sit, lie, stand or walk without it seizing up. It's painful and just this morning I started to take painkillers when I couldn't get out of the car.

The only thing that seemed to alleviate it was when I was on holiday recently and doing 20,000 steps a day. All good I thought so I came back and eased myself into my old fitness routine (started with three gentle gym sessions including Pilates) and now I am worse than before. I don't know what to do. Not exercising is getting me really down.

I had back pain when I was younger when it would just 'go' (I could feel it) but it would free itself up again after three to four days. I lost weight and started exercising (I was pretty fit and don't have a weak core) and didn't have problems again until now. I just got stiffer and stiffer on holiday and it never has resolved itself.

I'm not in the U.K. and they are very keen on over medicating without addressing the underlying problem. But whenever I have been to a doctor in the U.K. I get told keep moving and we can't 'fix' backs but it's so debilitating and now I'm struggling.

I've tried massage, stretches, exercise, not exercising, acupuncture and this week I'm going to try core fascial release. I'll try anything now. I'm really fed up of being in pain and it's affecting my mental health too, preventing me from doing what I enjoy.

Anyway sorry for the rant if the core fascial release works I shall report back.

[OrangeCarpet]

Judi it could be your psoas muscle. Is it lower back? Go and see either an osteopath or a remedial massage therapist. You can also go on YouTube and look at stretches and Muscle energy techniques (METs) for the Psoas. If you do take pain killers take an anti-inflammatory like ibuprofen as this can help. Keep moving, exercising and stretching as usual.

[shushpenfold]

I’ve had back issues for 25+ years (slipped disc etc) and have a few key ‘must stick to’ aids for when I have a flare up.

1. Pain relief. If your back is in pain the muscles spasm, which means that nothing can relax enough to then heal. Keep dosed up religiously, every 4 hours and double dose on paracetamol and ibuprofen if you need to, ie take one or the other every 2 hours through the day and not both every 4 hours. Go up to max dose for as long as you need to. For me, this can be up to 5 days but when I was newly injured it was for weeks.
   
2. Try not to be in any position for longer than 20 mins when really bad. Sitting and standing can be awful for backs, and make sure that you get some ‘lying down on the floor’ time (on your back, knees bent up with feet flat on the floor) This takes pressure off the lumbar spine. I found ironing the best when standing but take exaggerated steps to ensure that not keeping my feet still when doing so.
   
3. Exercise as much as you can. Walk or possibly cycling will be the easiest when acute (careful if not a stationary bike)
   
4. Do the basic back mobilisation exercises at least 3 times a day (more often is better) Lie down as above and with knees together and feet on floor (key at the beginning) lower your knees to the floor on one side with head going the other way. Relax if you can do that you feel the stretch. Hold for 20 secs (or less if awful, or don’t go as far down) and move to the centre again. Repeat on other side. One side may hurt more than the other which will suggest where the injury is. Then try knee to chest, one leg at a time. If ok also try both knees to chest and ‘stir’ your knees when there (hold knees and rotate in opposite directions...you should feel a rather nice movement in your lower back) These are on google plus more. You’re aiming to get your back moving again in less pain which promotes healing and therefore less back muscle spasm and hence to normality.
   

Finally, choose your seat well and look up ‘Alexander Roll’. Essentially you need to keep your lordosis (natural back bend in lower back) when sitting if you can....don’t slouch as although it may feel nice at first, it doesn’t stay that way and can damage your back. I use cushions instead of a roll and can’t sit in seats for long without then now as pressure there now feels normal. Good luck!

[shushpenfold]

It’s a McKenzie Roll, not a Alexander Roll.....getting confused with the technique!

[yawnyawnyawnyawn]

Why don't you go and see a professional . My back has cost me thousands over the years. I hate to say it but physio Ans keeping up my stretches is the only thing that helps it .
Round here you can self refer to the nhs physio dept .

[JudiDenchsBloomers]

Gosh thank you everyone for your advice and tips. I will see a doctor but in the meantime I've fashioned a DIY McKenzie Roll and it is helping.

I've been pretty active this morning, sitting for a bit now and I'll move around a bit shortly. It's still stiff but I refuse to let it get me down. Thanks all

[JudiDenchsBloomers]

orange yes it seems to be my lower back on the right hand side. Googling psoas now.

[MarieNostra]

I have a support back brace that I got in Boots. OMG it really helps me lots!

It seems to take the pressure off my lower back and I am not tensing up as much.

Back pain is awful. Just thought I'd throw that out there, it might help someone.

[allypally999]

They can't fix backs? Good grief. I had surgery and whilst I am not 100% I am 80% back to normal on a good day (house-bound before it). They said I had no choice but this is rare as most backs can be helped if not fixed.

Ok ... so to avoid surgery I agree with a lot of whats been said already. Find a good physio (worth the money). Try not to do anything for longer than 30 minutes without a wee stretch or change (that includes sitting, standing or walking). You need a strong core so the gym is ok but you need a trainer to start you off. Also take the painkillers if you need them - doing without is daft in my opinion. When your back goes into spasm (you'll know this as its a 10 out of 10 for pain) you can have a day or 2 in bed then get moving again. I found the Alexander technique quite helpful but that costs too.

[shushpenfold]

Glad it’s helping OP. X