Knackered my back! What help! In so much pain!

[Boxingshibes]

Somehow I've managed to completely knackered my lower back. It was a bit sore this morning and I coughed and it's now in so much pain.
I've spoken to the dr and have been given naproxan and diasapan.

I've needed to take the day off work as I couldn't sit in my office.
Its taken over 20 mins to get to the ensuite. An about 40 to get upstairs.
If you've done your back in what helped?

A heat pad helped for me, and making sure I was getting up and moving regularly so it didn't seize up.

You have my sympathy op, it’s the worst. Prepare to be worse tomorrow. The main thing that helps me is time, and to keep moving in some way.

If it’s a muscle spasm the diazepam will help unclench it
use a tens machine - get them on amazon
Move
gently stretch
use heat

A sports massage.
The masseuse was able to identify the muscle that had knotted/ been damaged, alleviare it in the moment, and provide exercises to strengthen my back and head off further problems.

Good luck - a knackered lower back can be scary.

Deep heat cream worked better for me that heat patches, but my dh swears by them. Hope it eases soon op

Osteopath, physio or chiropractor.

Dds gone get me a hot water bottle!

Any time I've done in my back light exercise is the only thing that helps. The worst thing to do is to lie down and do nothing.

Not very helpful advice when you're in absolute agony but even pacing around my living room helps.

When it is better, Pilates. Once your back goes, you need to work to stop it happening again.

Time and more time. I did my lower back at the gym once and for the first week it took a good 30 seconds to get out of bed and another 60 to get downstairs. The second week i improved to 15 and 30. By week 3 I was walking around only with mild pain. I was better by week 4.

That sounds like a shit Craig David song.

Physiotherapy or osteopath, chiropractors are not recognised by the NHS.

So what? It works.

Lie on your back on the floor with a flattish pillow under your head, feet flat on the floor, knees pointing at the ceiling. If it doesn’t hurt too much, very, very slightly and gently, push your lower back into the floor, then relax. Stay there for as long as you want.

When you want to get up, roll over onto hands and knees and use a piece of furniture to push yourself to standing.

Time is your friend with back pain, it can be very frustrating but most things are hugely better within 6 weeks, incrementally improving over time. For now a heated blanket or wheat bag can really help, not staying in one position for too long (try a cycle of sit/stand/lie over short time periods) so you don't get stiff. Most importantly keep ahead with your pain relief, take paracetamol/anti inflammatories to a schedule don't wait for the pain. BUT make sure you protect your stomach when you take the anti-inflammatories.

Once you are better invest in yourself by making a regular schedule of exercise to strengthen your core, you will be amazed the benefits it will bring.

I feel you on this I done mine a few weeks ago and I’m still in agony. I’ve got naproxen too. I’m struggling to even bend over at the minute and cannot get comfy anywhere. I’m moving around loads as I do sit at a desk all day and trying to stretch it out. I’ve just this second asked my friend where her husband got his massage for his back recently as I’m going to treat myself and see if it helps at all. I use heat pads at night the period ones as they are longer and go across my back. During the day I’m using a hot water bottle.

McKenzie Exercises are what my family all swear by.

Sounds like a muscle spasm or strain.. I’ve had this and it usually takes a couple of weeks to return to normal ish. You have to be patient and not overdo the stretches in the meantime, light mobility is the key. I found an osteopath helpful and also, weirdly, ChatGPT was very useful too in guiding me back towards recovery and gentle exercise .

Osteopath will sort it out and educate you on how to avoid a similar injury. In the meantime Google "static back" which I have always found very soothing.

Hot water bottles and keep moving. Painful as it might be. Just gentle steps around the house every 30/60 mins.

worst thing for a bad back is letting it lock up in my experience. Stretches if you can manage it.

physio once worst of the pain is gone in a few days - both for massage and for an exercise regime that will protect your back in the future.