Help lower back pain

Move move move then move some more, painkillers only to allow you to move . Hanging from climbing frame is also useful. Move move and move. Back strengthening exercises such as press ups plank dead lifts etc.

@Mintygreenleaf my current osteopath is a good friend of one of my closest friends. She really is quite holistic and very understanding of my body. My old one I found by googling and she was good but I didn't feel the connection. If you are near Edinburgh I can recommend mine. But she also has a good network that she can recommend closer to you if needs be. Pm me if you want.

I have had severe low back pain because of 3 degenerated discs in my lower back. Debilitating attacks of pain every six weeks or so, lasting a week each, that left me completely immobile. Awful.

having read a book about the subject, which roundly debunks the theory that rest is best for back pain, I now work with a PT twice a week and have started doing deadlifts and squats with him to build muscle in the much neglected lower spine area, as well as stretching out sacro iliac area, hip flexors and psoas and strengthening glutes using bulgarian split squats among other things.

As others have said: sitting still for ages is worst for it (which is bad for me as I have a sedentary desk job). We are just not evolved to do this; it puts the most pressure on the lower back and so we need to move regularly. It is probably sitting still for long periods that will have wasted my lower back in the first place!

My PT’s stretches are all designed to open up areas that are closed and very tight in my “normal” life because I don’t move enough. Game changer and I haven’t had an attack since I started working with him 8 weeks ago.

I went to a neurologist and had an MRI scan to get a definitive diagnosis for my back problem. He suggested spinal physiotherapy and recommended someone. She's the physio consultant for my local dance school.

She put some exercises in place and they're sent to my phone via an app. She's been building them up and adding to them at my fortnightly appointments and I have to do them every day. I've seen a lot of improvement.

I had a car accident 30 odd years ago, and have severe lower back pain. Pilates has really helped. Femur rolls in particular.

I have mild scoliosis and find not staying still for too long is key to prevention. If
you are able to, on you tube ‘yoga with Adrienne’ has a wonderful yoga for lower back pain video approx 20min long. I do this regularly and not always all the stretches, there are a few that work best for me. It’s not the usual breathwork and poses of yoga, just really good stretches for the back and hips. Hope you find some relief soon!

I get quite severe back pain every now and then.

For me the trick is to keep moving. Seriously can't stress that enough. Force yourself to move around regularly.

Co-codamol takes the edge off the pain and allows me to do this. You can take this with ibuprofen so you can stagger them. Obviously don't take co-codamol for too long. For me it's just to get me going or get out of bed.

Lots of good stretching exercises on line. Physio helps teach you how to do this effectively. Keep it up even when you're not suffering. Strengthening the muscles in your back will help prevent problems.

Look at your posture as this can contribute to back problems.

Hot baths also help.

This works for me. See your doctor and get advice from them.

I'm under a sports physiotherapist at the moment and it's made a fantastic difference.

If you can bear it, try stretching out your hamstrings. A lot o lower back pain is made worse by tight hamstrings. I find this really helps.

This has various permutations, choose the most gentle one to start with: www.verywellfit.com/hamstring-stretches-2696359

Go to the dr and get good pain relief. Maybe see about physio.

Put heat on it for a short while.

Gel like advance 7 gel or deep heat or deep freeze can help.

I fell off the sofa over a month ago and it's been a nightmare. Seeing an osteopath but now off the diazepam for my spasms that were happening. It's so debilitating.

Paracetamol is useful for muscle pain relief and can be taken with ibuprofen, I was told to use It longer term as improves it's effectiveness when in system than just taking once and is pretty safe. Unless like bulging/slipped disc then reducing pain enough so that you carry on moving about more easily while maintaining more normal body position helps gently stretch the affected area to avoid stiffening up, just be mindful of not overdoing it while not feeling as painful. Tens machines can be good for pain relief if find the combo doesn't help enough, for me it seems to help reduces spasms.
Warm bath with epsom salts and I was advised to alternate heat pad with ice pack where maybe inflammation going on but I can't stand cold so just stick with warmth.

I saw a sports physiotherapist for while after a car crash for whiplash/muscle sprains and they had like a big tens machine with heat which covered most lower back and was bliss along with hands on massage, did some acupuncture too. Made exercise/ stretches plan for home between sessions. Insurance covered but wasn't that expensive really per session for the benefit it gave.

A physio or osteopath may also offer laser (light) therapy which can be really useful to reduce inflammation & pain, it stimulates the cells to heal, as it's light you can't feel it. My arthritic dog had regular sessions for joints and muscles but i've also used on chronic back & muscle sprains with good results.

I used an osteopath after original injury which was also good, sometimes depends what type professional you have available locally. I never even got physio with NHS despite being in hospital weeks which probably contributed to my longer term alignment problems.

Lots of gentle stretching throughout the day
Walking
Ice for the first couple of days to reduce inflammation then heat to relax muscles
Ibuprofen and voltarol cream applied topically
Acupuncture on the area - it's brilliant
Time.

Sorry. I'm experiencing the same. Hurt my back last week. All of these have helped immensely. I expect to be as right as rain very soon, but not quite yet.

A hot water bottle helps. Ibulieve gel also good.

I would go and pay to see a physio and find out actually which muscle/area is the problem and what exercises they want you to do to help.

My lower back pain is being cause by my gluteus maximum switching off so now I have some exercises to switching it back on.

I had something similar recently pulled one tiny muscle then the rest of my back sized up in sympathy. I found lying on my shakti spiked mat really helped to relax everything (I have a cheap version not the branded one). Otherwise keeping moving is helpful but I did find that I needed to lie down and rest as well.

Don't stay still too long. Lying flat isn't terribly good for your back and if you sit too long your hip flexors start to get tight and that affects your posture (press the front of your hips just above your thighs when you are sitting down and you'll see what I mean). Even if it's walking to the kitchen and back to get a cuppa try to get up every 30-45 mins and move gently.