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Original poster

Lower back pain - help please!

31 replies

Workyticket · 02/10/2021 22:05

I stood up awkwardly last Sunday and something happened to my back. Instant dull ache which hasn't gone away.

I'm still in lots of pain - it's not too bad when I'm walking but sitting or trying to sleep is very uncomfortable

We're lucky to be a usually fit and well household so don't have much known with medication

I've been taking Nurofen and using deep heat but the lack of sleep is starting to get to me now.

I'd love some advice please

OP posts:
DownWhichOfLate · 02/10/2021 22:15

Some stretching might help. Yoga? Child pose? Try lying on your back with a pillow or two under your legs to take the pressure off your lower back when sleeping.

echt · 02/10/2021 22:27

If you sleep on your side, put a pillow between your legs to neutralise the spine. Don't have big, plumped up pillows under your head.

I have recurring facet joint pain which strikes like lightning but will go if I keep moving. Doesn't happen at night, thank goodness.

Keeping moving is the best medicine, but agree the lack of sleep must be a killer.

Can you get an appointment with a private physiotherapist who specialises in spinal work?

Vickles20 · 02/10/2021 22:27

Get stronger painkillers from gp. Co-codamol. Especially as it’s affecting your sleep.
Sounds like muscle. So see a physio. Not an Osteo or chiro.
You’ll be diagnosed.. a muscle that’s tight and spasming most likely. They’ll gently manipulate it. Massage and possibly acupuncture.
Then they’ll teach you 3-4 small exercises for you to do daily or every other day.

I had a lower back spasm early this year after a period of in activity and weight gain.
It was my left facet joint. Left side was tight. And right side was nice and spongy.
Best £50 I spent.
I have seen a number of Osteo’s and chiros
Over the last 15 years. And not one of them diagnosed me or taught me strengthening exercises. Took a fair few weeks. But it got better.

Interested in this thread?

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General health
Garman · 02/10/2021 22:28

Have you seen an osteopath or physio at all since?

Washeduponthebeach · 02/10/2021 22:30

I’ve had theee weeks of that. Utter hell. Try yoga. The cobra and the cat are excellent. Unfortunately this time I really had let it go too far. I have had a lot of chiropractic treatment. Finally my back is okay. Find a chiropractor if yoga doesn’t sort it out.

Washeduponthebeach · 02/10/2021 22:31

Child pose is also good.

SpindleWhirl · 02/10/2021 22:33

Pelvic tilts help me a lot.

Washeduponthebeach · 02/10/2021 22:33

Also, use an ice pack to minimise inflammation for ten minutes at a time. It’s much better than using nurofen.

mintdream · 02/10/2021 22:34

Assuming that it’s a muscle strain it’s important to keep moving and never take to your bed for more than one day (need to keep the muscles moving and they can seize up/weaken with too much bed rest).

Try gentle back stretching exercises (google them), sleep on your side with a pillow between your knees or on your back with the pillow under your knees; alternate heat and ice packs, avoid heavy lifting and twisting your spine, don’t sit for prolonged periods. See the pharmacist or GP if it worsens or lasts more than a few weeks.

I’ve had back problems for nearly 20 years and have become extremely careful and protective of what I do as I remember the misery of the early bad days.

Clawdy · 02/10/2021 22:37

Physiotherapy will be the answer, gentle exercises to start with. If you have wait before seeing one, look at the youtube videos, but do the exercises carefully at first. I wouldn't recommend chiropractors or osteopaths personally, they did not work for me, and cost a lot.

Vickles20 · 02/10/2021 22:41

It can mostly be wear and tear and just getting older. A muscle becomes weak and it needs identifying and strengthening. Just a few gentle little exercises Which I did religiously every other day (as I was depressed and quite honestly really scared) and over time.. a few weeks, it got better.

I had just 2 sessions with him Cannot recommend physios enough. They get straight to it. Diagnose it and help you to strengthen it. No quick fix. And no regular visits needed, unlike chiros and Osteo’s.

Washeduponthebeach · 02/10/2021 22:42

I assume there is a long waiting list for physio therapy though? If you are in pain that’s not an option. I couldn’t walk without a stick three weeks ago. I couldn’t straighten up. It was hell.

Washeduponthebeach · 02/10/2021 22:43

@Vickles20

It can mostly be wear and tear and just getting older. A muscle becomes weak and it needs identifying and strengthening. Just a few gentle little exercises Which I did religiously every other day (as I was depressed and quite honestly really scared) and over time.. a few weeks, it got better.

I had just 2 sessions with him Cannot recommend physios enough. They get straight to it. Diagnose it and help you to strengthen it. No quick fix. And no regular visits needed, unlike chiros and Osteo’s.

What were the exercises please?
Original poster
Workyticket · 02/10/2021 23:14

Thanks everyone. I've not seen anyone for it - I've got started after a struggle on a morning then been at work all week.

I spend 90% of my working day on my feet which helped loads during the day. I've been snappy and murderous as the week has gone on through lack of sleep though.

I'm off to bed with nurofen, deep heat and a cushion for between my legs but have saved a couple of yoga videos on my phone for the morning

OP posts:
Washeduponthebeach · 02/10/2021 23:26

The chiropractor told me to use ice packs not heat. It reduces inflammation.

DownWhichOfLate · 02/10/2021 23:47

Also could be because of a weak core. Try core strengthening exercises. Good luck.

NotMyCat · 02/10/2021 23:52

@Washeduponthebeach

I assume there is a long waiting list for physio therapy though? If you are in pain that’s not an option. I couldn’t walk without a stick three weeks ago. I couldn’t straighten up. It was hell.
I went privately, just paid at a clinic as I was having no luck getting an MRI via NHS 3 sessions of treatment, session 4 she wouldn't treat me and said "you do know I can refer you for an MRI on the NHS? Also I'm not touching you until you have one because something is very wrong" Three MRI scans later I was having spinal surgery for a massive disc herniation with cauda equina I can't recommend physio enough, it literally saved my legs
Jampot1 · 02/10/2021 23:54

Look on YouTube….there is a NHS video called Pilates for lower back pain. It’s very good and extremely gentle. It helped me a lot

Kummerspeck · 02/10/2021 23:57

You can take paracetamol alongside Nurofen safely, maximum of 2 four times a day, to help settle the pain in the short term

MinesAPintOfTea · 02/10/2021 23:58

I swim, 4-6 times a week. If swimming slips (or fucking lockdown) my lower back gets bad fast. It’s good exercise on core muscles while not putting my spine through more impact.

echt · 03/10/2021 04:20

@Kummerspeck

You can take paracetamol alongside Nurofen safely, maximum of 2 four times a day, to help settle the pain in the short term
An A&E doctor recommended this to me as the different drugs tackle pain in different ways.
Tickledtrout · 03/10/2021 04:59

@Jampot1

Look on YouTube….there is a NHS video called Pilates for lower back pain. It’s very good and extremely gentle. It helped me a lot
This Also many NHS surgeries have a system of self referral to physio if you can't afford private. Might be a phone call to start but could be helpful
PurpleMoonbows · 03/10/2021 07:32

I've had lower and middle back pain on and off. A few months ago I found somatic exercises and have been doing some each day which helps to keep the stiffness and pain at bay. I have a desk job and sitting for long periods doesn't help my back so I try to make sure that I take regular short breaks and use a desk riser so that I can stand for some of my working day. Keeping moving is my best advice (and painkillers whilst it's bad!)

GoodnightGrandma · 03/10/2021 07:36

When my back went the only place I could sit was in a garden chair, all others absolutely killed me.
Keep moving, and take paracetamol and ibuprofen, you’ll need both.

Vickles20 · 04/10/2021 10:35

Washeduponthebeach

On hands and knees
Slowly lift the left knee off the floor. But the secret is to isolate the back to keep it straight. No tipping to the side. And the other secret is to barely lift the knee up. And repeat on the other side. Slowly. Very slowly. But you really must barely lift it off. And you must keep your back straight. No tipping.
You’ll really feel it And when I started. I could barely lift my knee up.

Then. Lie on the floor. And do a slow bridge. However. The secret is to not put your feet next door to each other. Move the left foot infront of the right. Then lift up. And again. Slowly 5-10 lifts with left foot forward a bit. Then put right foot forward and repeat

There were two other exercises. But these two were the main ones I did. I’d struggle to describe how to do the others.