How to help my muscles when I can’t move?

[AintNobodyHereButUsChickens]

I currently have a misaligned pelvis. It is agony. But I think the thing that makes it hurt the most are the muscles in my lower back and bum that are working overtime to keep me upright when I have to stand and walk. What can I do to relieve them? 😩 A bath is 100% out of the question, there is absolutely no way I’d be able to stand back up in such a small space, let alone climb out. Or even climb in to begin with. I have incredibly limited mobility right now and have to use a walking stick. It doesn’t hurt when I lie down but I can’t really spend all day lying on the bed.

Are you receiving physio or any kind of treatment OP? If the answer is 'No' please access help right away. You can't fix this on your own and you shouldn't be asking random people on the internet to suggest things to you that might make your condition worse.

My GP is useless. They only ever refer me to their in-house physio and all he does is google ‘lower back stretches’, prints them out and sends me on my way. I saw my Osteopath on Wednesday but he couldn’t release it, he said I’ve done “Too good a job this time” so I’m going back next week when I’m hopefully a bit looser. I have some stretches from him that I can do but they don’t really help the spasms, especially at the top of my bum

Heat? Tens machine?

Could you manage some yoga?

It sounds trite, but a hot water bottle is a godsend! It really is a lifesaver for me. Don’t have it scorching hot though.

I didn’t even think about a Tens machine! I’ll try and get hold of one.

Sent DH on a mission to find my hot water bottle.

You can get bigger versions of those heat pads that you crack and then have to boil to reset. I've got a neck and shoulder one that's great
Also tiger balm the red or the white tub

My mum has a mini electric blanket that is in the chair so when she sits down it's on her back.

What about gentle yoga or seated yoga?

Versus arthritis have lots of videos on YouTube for specific injuries so like having the physio in front of you doing the exercises with you - very gentle

What about standing in a hot shower?

Is there a swimming pool locally you could walk in? You'd need walk in steps rather than a ladder

You really need to keep moving and do the exercises even if you feel they’re not helping at the moment.

The help you need OP, is probably beyond the scope of people on this board.

A misaligned pelvis could be caused by any number of reasons and that is why you need specialist professional help.

Could you arrange an appointment with a private physio (who will have more time for you) for an assessment and then take it from there?

And BTW your GP isn't "useless" he referred you to an NHS Physio which is the correct procedure. He is not in control of their scope of practice.

I had really bad sciatica for 18 months, my GP even sent me to a Pain Clinic where I had Acupuncture. They suggested that my nerves were misfiring even though the original inflammation had died down.

I have also trained in Swedish Massage. I used to massage my own body where the pains were bad and where I could reach them.

HOWEVER, your current situation sounds extreme and I wouldn’t recommend any self treatment UNTIL you have spoken to a professional. With so much pain, there will be a chance that the wrong treatment could make it worse.

If you get the Ok from them, then gentle massage may help because you can do this daily instead of only seeing your Osteopath weekly. You can ask if hot/cold treatment helps. (Gel packs)

I don’t believe (my person opinion) that massage needs to be firm to help (though with a professional it can do wonders). I believe sometimes it just helps because it causes the touch and sensation receptors in the skin to activate and just sets up a non painful sensation in the same area where the pain is. This effect can be done with the most gently stroking of the skin and no massage as at all. This is why it’s called The Healing Touch.

I rub and massage my head when I have a migraine, partly just to distract from the pain signals inside my skull.

I agree with your first poster, and although I am a random on the internet telling you my solution, please seek expert help before doing anything.

I do hope things improve soon.

The GP did the correct thing by referring you. GPs can't cure this themselves. The correct thing is a physio.

If the exercises are not helping you heed to go back and maybe they can refer you to some other speciality.

Ask your gp or physio if its safe for you to use a shiatsu lumber massager to help release stuck muscles.

It was caused by me picking my 6yr old up off the floor several times while he was rollerskating last weekend 🥲 this isn’t an isolated incident. It tends to happen when I pick up something heavier than I should. Last time it happened was in October when I helped DH carry an oven, the time before that was last January when I carried some heavy boxes when me and my sister were clearing out our mums house.

I don’t usually agree with spouses forbidding their other half to do anything, but this time I do agree with DHs decision to forbid me from doing any heavy lifting 😬

I’m doing my best, I try and make the effort to get up and hobble around the house every hour or two. It helps that I’m a frequent wee-er so I’m forced to do the stairs regularly too.

That’s really good, it would be a lot worse if you weren’t moving, but if you can, just try some of the stretches that the physio has suggested. I know initially they may seem like they aren’t doing anything but over time hopefully they will help.

It also sounds like when youre feeling better to work on gently strengthening the muscles and ligaments to support your pelvis and lower back to hopefully stop this keep happening. I really feel for you though, pelvis/backache is so painful and debilitating and I hope it gets better soon.

I know that was the right thing to do, it’s just the fact that they insist I see the in-house guy before anything else, and he’s terrible. He doesn’t even check to make sure I’m even doing the stretches correctly. Literally just hands me a sheet of stretches he googled for and ushers me away. I had an argument with him last time because of this and he’s simply not interested. My aunt who is actually a physio and runs her own clinic was appalled he wouldn’t even show me how to do them properly. Unfortunately she lives 8 hours away in another country, so I can’t even see her otherwise I would 🥲

Get a bath lift. I bought one from Facebook marketplace for a tenner. It was an absolute game changer when I was recovering from a broken leg and was just out of plaster and in a removable boot.

My experience of NHS Physios has been dire I’m afraid to say - I’m sure there are good ones, but I’ve never come across them. I was recommended a private Physio through some avid sporty friends and the difference couldn’t be more stark. They were completely engaged with my issues, wanted to see copies of MRI scans I had, actually touched me to understand where the pain was and what appeared to trigger it, and worked through my exercises with me.

It may have been the practice because I saw 3 Physios (male and female) there, but I am more inclined to believe that there is something in the NHS culture that dismisses the concerns of patients and churns out a bog standard regime for something that may not be bog standard. At fear of being labelled misandrist, the worst were all cocky young men and dealing with an overweight woman in her 50’s treating me like I had no intelligence whatsoever.

If your aunt is a Physio, could she not at least do a video call with you and give some more specific exercises? Otherwise, I’d definitely recommend trying to see if you can find a recommended private physio. Do you have any friends, or friends of friends who are in a Triathlon club? If someone has an injury that they get help with, they’ll keep going back and tell others in the club. That was how I found mine.

I had this when I was I was pregnant. Step sorted me out, physio was useless. Can you pay?

I use one of those acupressure mats with the spiky things on them. You lie on them, ideally with bare skin, and it massively increases blood flow to the area and relaxes the muscles. Feels weird at first but then relaxing and really warm. They're pretty cheap on Amazon.

If you can lay on your back are you able to do it on the floor?

I would really recommend a shakti mat, you could start with it on the sofa or bed and then when you get accustomed switch to the floor. I really helps release my back.

Also try leaning against a lacrosse or tennis ball while standing against a wall, the pressure will help release a spasm.

I wouldn't recommend a tens machine, they work by contracting the muscles and I don't think that's a good idea if they are already in spasm !

I have lifelong experience of this as I have Cerebral palsy
Whatever you do, do it very gently
I have an assortment.
Remote mini tens machine where you can adjust the intensity
Keep your leg as warm as possible. I wrap a throw around my leg and very slowly breathe and relax bum, hamstring calf and Achilles in turn.. meditation, then slowly point your foot to the ceiling and feel the slight stretch in the calf.
A pillow under your knee might help as well.
I also have a heat pad
Gently and slowly is the key. Sudden movements cause muscle spasm
Keep on top of the pain with ibuprofen/ paracetamol/ OTC Co codamol as pain itself causes spasm
Perhaps I shouldn't recommend this, but I will. A shot of alchohol helps a lot!
I hope you find some relief soon

Thanks I’ve just ordered one of those mats along with some Tiger balm, it should be delivered Monday although Amazon may surprise me and bring it tomorrow!

🤞🏼 for you!!

I don’t know how a misaligned pelvis feels or affects movement but when I have painful muscles I go for a hot water bottle, heated blanket, ibuprofen and Tiger Balm. Sometimes a foam roller or rolled up towel to support the arch of my lower back help too.