Help! I’ve hurt my back

[Twinning1]

So a few years back, I lifted my baby out of high chair and something went ping in my back. It was not terrible at first but as days went on it got worse and worse. Finally I couldn’t move without crying and it would spasm and all I could do was drop to the floor and cry. I went to gp and osteopath. Osteopath was great, reassured me it was just muscular and gave it a good massage! It gradually got better.

Fast forward 3 years and a different baby and I’ve bloody done it again! It seems to be caused by being in slightly wrong position by lifting a chunky baby above my shoulders (last time out of high hair, this time out a ball pool)

What do i do? Heat ice? Keep mobile or lay still? Help! I can’t afford to be immobile for 2 weeks like last time!

It’s a really weird feeling... very lower back and the pain radiates all around the front too. It feels like period pain almost. It feels like I’ve been torn into two halves. I just know, this is the beginning too.

Any advice to cure this?

You have my sympathy. I’ve been struggling for nearly three weeks with mine, that flares up when it feels like it. This time, I got out of the car!

A GP told me that bending to lift babies from cots etc, can cause back problems and when I had an x ray, compacted vertebrae was the outcome. It feels as you describe, lower back, radiating to the sides and front.

I use heat rub and a heat pad, but I know that some people swear by alternating heat and cold pads. The trouble is that, although you feel well in yourself, the pain is debilitating. Ibuprofen is supposed to help with inflammation too. I was prescribed cocodamol, but it didn’t agree with me, so no point.

I’d try a heat pad,nice, heat rub and maybe the GO would refer you for an x Ray.

Heat, ibuprofen and don't lay still. You need to keep it moving. I would get yourself booked in with a physio (preferably private if you can afford it). This may be something more long term than you realise and you can then learn how to prevent it. Most likely it is down to weakened muscles and specific exercises will help.

I’m scared to move but realise this is probably a bad idea to stay still. Will force myself up. It’s an odd feeling, not so much sharp pain but a dull, strange feeling that feels like it might lock my back any moment

It might not be muscular, it could be that you’ve slipped a disc op (especially as you describe feeling something go ‘ping’ - that could be the disc popping out of place)

I’ve had this happen several times so you have my complete sympathy.

Personally I see a chiropractor. I know some people have reservations about them but for me it’s an absolute lifesaver. A reputable one will X-ray you first to determine the exact problem before using manual manipulation techniques to put things back into position.

Self help measures that help me are heat (hot water bottle), alternate paracetamol and ibuprofen every two hours, Ibuleve gel and rest. Complete rest as in laying down and doing nothing for a few days.... not always practical I know!

I hope you feel better soon

Constant gentle movement. Lie on the floor with your knees bent and gently press your back in to the floor and up back to neutral posture over and over to get blood flowing to the area. Use heat packs.

When this spasm is over start daily Pilates to strengthen your core and. Protect your back.

I think ice is better while the injury is acute and in spasm. You need to break the pain cycle which is causing muscles to contact. So ibruprofen and paracetamol. Move if you can. No bending forward.

Then once it eases heat and ice.
See a physio or osteopath/chirp.

Agree Pilates for long term maintenance.

Yeah my core is ruined! I had twins 6 months ago and my core is non existent! I’ve never known my abs to be this weak. That won’t have helped.

Oh dear OP. I did something similar with my DD. If your sure it's muscular than I would go for a tens machine. They are amazing. When I hurt my back I couldnt stand up straight at all and would have to crawl around. My OH went to the local chemist for painkillers and came back with a tens machine, it was about £15. It worked magic, within 3 hours of constant use, I could straighten up and walk.

The thing is, without knowing the exact cause of pain (muscular, disc, etc) it’s difficult to advise on the best treatment.
Some injuries require ice to reduce inflammation, some respond better to heat. Some injuries need complete rest, others it’s better to keep moving so you don’t seize up.
Unless you see a professional and possibly have a scan or an X-ray then I’d say just use whatever treatment brings you the most relief.

My osteopath recommended alternating heat and ice, although I can’t remember how long for each I’m afraid!

Pop tart has hit the nail on the head... different back injuries require different treatment. Some require rest and heat, others an ice pack and keep moving, others a mix of both.
Until you find out the exact problem you could be doing more damage by taking any of this well meant advice.

Ibuprofen - or even better, Diclofenac (Voltaren). You need a decent anti-inflammatory. Don’t take it on an empty stomach. You absolutely must have it with or straight after food. You can take it in conjunction with paracetamol but not aspirin. I would probably use hot packs to loosen it up and then ice packs if it feels swollen. Make an appointment to see your GP and get a referral for Physio treatment, maybe.

Agree that none of us know the exact cause of the injury. However, OP is unlikely to get an MRI or X-ray any time soon. The advice on painkillers is the same whatever the injury, she needs to get the pain under control as that will help with the spasms.

It is best to see a professional as soon as you can OP and the best thing is to be guided by the pain levels. If it is too painful to move then some rest is advised.

Then to prevent it happening again long term management and lifestyle changes are key (these are applicable to all). Strengthen your deep core muscles to support the spine otherwise the lower back becomes overworked. Never bend over with straight legs to lift. Always bend from the knees and hinge from the hips.

I use a lumbar support in the car now. I never slouch on the sofa. Posture is hugely important.

Ice pack and drugs. I combine as many as I can straight away. Then it tends to calm down. Plus keep moving.

Once you've sorted this issue, have a check to see if you've still got diastasis recti - where your tummy muscles separate during pregnancy.

I had back issues for 3 years after DS was born - turns out they hadn't gone back together properly, which was putting undue stress on my back.

With the right exercises you can usually heal it fairly easily, just takes a bit of practise and perseverance!

Exercises and advice here for acute back pain - I'm 4 weeks down in similar circumstances, second acute episode. Saw the physio early on. Took about 3 weeks before I was almost pain free but with painkillers and exercise, was able to be functioning pretty much normally about 7-10 days in (I know it's still 10 days...). You do have to be really careful for a few days, I know it's not easy with young children.

And whoever said Pilates is right. I find it boring but it's really effective. Try to find a physio led class.

(This is a link to Scottish resources so ignore the stuff about the national helpline. Unless you're in Scotland)

www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/exercises/exercises-for-back-pain

Put frozen peas on my back and now I have a back support on. Sending dh out for drugs now. It’s ok most of the time but it keeps having a spasm I guess and it’s like getting stabbed with a cattle prod. It’s such an odd pain. Goes from zero to 100 just like that and all I can do is scream and stop what I’m doing. Through my hips and pain like im wearing a belt, looping round my entire middle. Sitting on sofa now, but trying to get up and keep mobile every few minutes.

Mine is like that. I always say it is like being shot in the back. It gets bad after standing for a while. Last Saturday I could barely take a step until the drugs kicked in.

Hi :)
I can understand how you feel.
If you think it was some none that when our of place maybe a chitopract could be good.
If not then I would definitely recomend the Bowen Therapy, that is very gentle and painless and has quite fast results usually.
If you are from Leeds you can find me at www.bowentechniqueleeds.co.uk and I will be very happy to help you before it gets worst and starts to somatise.
Manytimes we believe we need to live in pain but I have seen again and again my patients being pain free often in a lasting way, even in very old or "chronic" pains.

Heat for comfort, ice if you want to help iy

Keep it moving, take pain killers and alternate heat and ice, ice to reduce inflamation and heat to ease muscular issues caused by damage to disc.

Mine was a slipped disc which I managed after 18mths or so to ease back to something like normal. However, like you today its buggered not sure what I have done other than being restless last couple of nights and today I have the hottie out and have taken some serious painkillers....fingers crossed for us both