My lower back keeps 'going' what can I do?

[Boxingshibes]

My lower back - side to side just the lower bit- keeps 'going' don't really know the medical term for it.
It doesn't happen too often it was once a year but about 3 weeks ago I had to actually phone an ambulance as I couldn't move from my office chair. They arrived after a few hours and were lovely. They even went and got me drugs- naproxan and diazepam.
I needed to take time of work as I couldn't move.
Im away work atm but it 'gone' again. I've taken naproxan and can sit up in a chair , walking is painful.
I am overweight and have severe arthritis in my ankles and hips so exercise is not really something I can do easily.
What can I do to strengthen my lower back?

Go and see a proper physio who will be able to adapt some exercises for you, my physio said it has to be done everyday though. Also losing weight really helped me. Good luck.

Thanks, I'm think i can do a self referral for physio at my GP.
I am slowly losing weight I've lost 20kg in the last year, going from a 22 to a 14.

Pilates, but probably one to one mat Pilates with a teacher to start off with, not reformer.
After a few one to one sessions move to a class, at least once a week.
5 minutes of simple moves twice daily also.
A good teacher will adapt exercises for your ankles and hips.

Working on your tummy muscles helps support the back.
Congratulations on the weight loss. That will help your back.

Work on your core and see a chiropractor.

Been there. Yes to exercise, it will be manageable eg one of mine was lying flat and slowly raising my hips up.

Physio. Find a really decent one.
They'll give you exercises to do.

Use heat like a hot water bottle on the problem area. And if you can take pain relief. You need to ease the muscles around the issue or you'll tighten up/over compensate on other parts of your body and end up with more pain.

Pilates is fantastic at keeping niggles at bay.

Sorry should have mentioned it, I have hypermobility so do not want to go near a chiropractor. I've read too many stories about horror stories.

You need to be doing stretches and exercises to strengthen the muscles and keep yourself limber. Clearly there’s a repeat issue - could be posture, gait, way of standing etc that’s causing it. It can be fixed. Get a physio.

I thought my lower back kept ‘going’ but it was all coming from my hip so the only thing that fixed it was a hip replacement. Physio and Pilates kept me going for a while though.

Definitely see a physio. They'll give you exercises to stretch and strengthen your back.

I wouldn't bother with NHS physio if you can afford private at all. You will probably need some hands on work and in my sadly extensive experience, most NHS physio appointments could have been a leaflet emailed to you with a gold star given to practitioners for how quickly they can discharge you. Steer clear of a chiropractor too. I was where you are and I haven't had a flare in over a year after some sessions and tailored exercises when i finally found the right physio.

This used to happen to me, I did physio, Pilates for people specifically with lower back pain and also worked on strengthening my core. It all worked really well but you need to keep at it because it can deteriorate again. I still do the pilates and core work.

If you get physio make sure they know how to work with the hyper mobility or it can make it much worse!!

Also check with your specialist but if your hyper mobility is bad you should not do pilates or Yoga

Classic Mat Pilates. Find a teacher who is Body Control Pilates trained. They will be able to adapt for your arthritis and hyper mobility.

I have issues in my lumbar spine too. I have also had the ambulance out when my back went and I couldn't move. Pilates has totally changed my life. My core now supports my back. On the odd occasion when it does go, it's fine again in a couple of days. Before, I would be out of action for weeks.

Well done on the weight loss too - I've lost 50 kg and it makes a huge difference to everything.

Physio or even better, Osteopath. Osteos take a whole body approach (they are nothing like chiropractors). Mine trained in the NHS for 9yrs before going private.

I also highly recommend Lauren Fitter core workouts on youtube. They are post natal, for healing diastatis recti, so very very basic and gentle but they absolutely saved my core - 16yrs after I last gave birth!

I have hypermobility and prolapses so I needed to take it very slowly and these workouts were perfect.

@Moveyourbleedingarse thank ill take a look.

See the physio at your GP, get the exercises, do the religiously every morning forever. Sorry. DH has a bad back too, and that’s what he has to do to avoid another slipped disc.

NHS recommend Osteo for back pain. I slipped my disc and they were amazing. I am a full convert to Osteo having thought of it as a bit woo before

I had a prolonged bad back last year. Physio removed the pain but the doctor said I needed to strengthen it, and recommended swimming and pilates. I've started swimming once a week and it's been fantastic, so good for my mental health as well as physical. Also low impact so won't hurt joints etc.
Good luck, bad backs are awful.

Well done on weight loss so far its not easy. Try getting a PT at a gym preferably one with rehab experience

My back used to 'go' alot but its been a million times better since I:

Lost weight
Started walking daily
Committed to a full pilates class once a week and deep core exercises / stretches a few times a week
Sleep on my side with a pillow between my thighs

I genuinely don't have time or think a gym will work. I travel sometimes 3 weeks a month. So weekend time is sacred but I often have to travel on a Sunday as well.
Something I can do at home will work. As above I can't book a regular physio etc.
I work 9-5 as a trainer so can't take time off as I teach 5 days a week.

Ooh not tried pillow. I tend to sleep o. My back or right side.