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?

Get an MRI. Everything is just guess work until then.

Swimming?

Look for "the fibro guy" on Facebook. He talked a lot about hypermobility as well as fibromyalgia and does videos of different exercises to do for different problems.

The pillow between your thighs will keep your hips and sacroiliac joints in a better position so should help

You dont necessarily need a regular physio appointment- they will give you exercises to do usually then you might go back in a month or so to see how you are doing. Some may offer evening appointments

Do this, if worked for me . Then keep it up with Pilates. You have got to do Physio exercised every day even though boring. And walk a lot.

Swimming. Also use of a spa, sauna and steam room. I have problems with my lower back and hips. I have to be careful with everything. I exercise and keep moving (so important to keep moving). I did see a physio and she told me I was her favourite patient because I was doing everything I could to help myself in advance.

I have also used a tens machine, used kinesiology tape on my back, deep heat.

pilates, building core muscles, regular movement and the spa/sauna/steam room are key to keeping my back healthy.

my lower back problems are herniated discs and osteoarthritis in back and hips.

Agree with this pilates option. The most important thing with hypermobility is increasing strength in your core to support you back, and strength in the muscles & tendons surrounding other joints, to provide support and help prevent over-extension.

You don't want to see a chiropractor, but an osteopath might be another option. Some of them specialise in people with hypermobility.

That is great you’ve lost so much weight. I’d be suprised if that doesn’t help in time.
My back used to go once or twice a years for years and years. I wasn’t overweight and I did all the normal things you are meant to do but nothing helped. I’m in my 60s now and I swim, walk bike and am generally active and my back is fine. I think the thing that helped was time. I’m still careful and I still find sitting upright in chairs uncomfortable but other than that it doesn’t bother me. I thought when I was younger that it would never ever go away.

If its the sacro iliac joints (couple of inches either side of the spine) which is likely if hypermobile, look up Dom Tigny, he has some videos online with simple exercises that realign it. I had one that used to come out of place and I used his techniques to put it back which instantly lowered the pain level. At one point i had to do it on the bed each morning before getting up, only took a few seconds but improved it instantly. Also swimming breaststroke strengthens lower back muscles.

Well done on the weight loss, it will be a huge help.
You need to strengthen the back muscles with strength training and back extensions, swimming is a fantastic for releasing any trapped nerve as is 'nerve flossing'.
In the meantime, rest and take plenty of painkillers.

This absolutely. I was referred to a consultant for my back the x-ray showed both hips bone on bone. MRI in more detail. First hip replaced six months ago second one four weeks ago. No more back pain.

I threw hundreds of pounds away on various physios and other professionals before having an MRI and finding out the issue that they had diagnosed was completely wrong. The exercises and Pilates movements I had been doing were completely wrong for my injury.
I wish I’d gone straight to the MRI.

I’d thoroughly recommend Pilates - it will strengthen your core to take the pressure off your back. Changed my life!

there are studios all over the world and you can usually ‘drop in’ by booking online shortly before at all times of the day, so it won’t clash with your job or travelling.

I'm exactly the same as you- even down to hyper mobility, the job and being away!

I've got two prolapsed discs which they found after I was referred to an orthopedic consultant and I had a MRI scan. Currently I take cocodemol, gabapentin and amitriptyline. What I found that worked amazing for me for acupincture. Problem was I was needing three sessions a week and financially couldn't afford to keep it up. But it worked wonders.

MRIs won’t necessarily show what the problem is.

I would echo PPs - a good physio, do any exercises religiously, stay mobile and lose weight.

My lower back kept doing this until I went on weight loss medication. It’s now settled and I can exercise more easily now which has helped it even more.

When it goes rest it for 24-48 hours . Take meds then start moving, get some lower back exercises (nhs have some on their website)
Long term to reduce/ prevent issues-
Do back stretches every day
ice your back if it’s hurting (reduces inflammation)
look at your seating, for work have a good ergonomic chair that supports your back. Make sure your feet can touch the floor and your desk is the right height.
At home make sure you can sit comfortably with your back supported and feet on the ground
use lumbar support in the car or buy a cushion
Move every 15 minutes, your back is seizing up because it’s getting stiff . Move position in your chair or get up and walk around regularly to prevent this.
start to build your core- again exercises from physio do daily but also if you can take up pilates, swimming and weight training . The stronger you are the better your back will cope.
if you can afford to get a MRI it will tell you exactly what is going on.
Sleep with a pillow between your legs if on your side or under your knees if on your back. Make sure your Matress is supportive.

Another suggestion for an osteopath.

Unfortunately exercise is the only thing that will help. And I say that as an overweight EDS person with a bad back and knackered ankles so believe me I understand and sympathise. The exercise I do for my back is 90% floor based movement and stretches. I’m not doing aerobics classes!

Im doing things like cat/cows, deadbugs, windscreen wipers, crocodile exercises. Some standing exercises where you are bending down to one side and sweeping round in an arc I go to a Pilates class once a week and when it’s bad I visit a sports exercise therapist who is better than any physio or osteopath I’ve seen.
i do also do deadlifts to strengthen the muscles in my lower back but just with 20kgish…..so quantity over massive heavy weights.

If you’re on TikTok get searching for back exercises, there’s quite a few physio accounts who demonstrate different exercises to do. I save them in a folder and work through them.

I find sports physio really helpful as they focus on getting you moving again. If you are sitting a lot every day then you will need to counteract the effects of that as much as you can. There is a lot of really
good basic advice online.Most
of the exercise and stretches are fairly gentle or can be adapted . I now feel a lot stronger and back hasn’t ‘gone’ for years now. Hatha yoga is very good I wouldn’t suggest some of the faster ones if you have hyper mobility and you are a beginner. I’ve always found nhs physios pretty useless to be honest

I'm in the same boat. Just seen my GP and been referred for physiotherapy for lumbar disc bulges and the pain clinic. Am going to start swimming too. The pills I'm on cause weight gain & that's not helping either so trying to shift at least 2 stone now. I did back exercises many years ago which were like pilates & stretches mixed with other things but the GP said things have moved on re my issues & physio wise & so best to start afresh. But anyway, they really do help.

Well frankly yes! Bad backs are common but needing an ambulance because you cannot move is not common. MRI would be sensible.

Over time exercise is the answer. Staying mobile, lots of walking, swimming, plus specific core exercises. Doesn’t need to be the gym, a yoga mat on the floor is ok.

Don’t stay in bed for days when it’s bad, movement is important! Short walks, gentle stretching etc.

Plus great job on weight loss, that will really help. Time for exercise to build up muscle now!

It would be a good idea to find out what’s going on before working how to treat it.The sensation you are describing when your back ‘goes’ could be a number of things, but until it’s diagnosed how will you know what treatment you need? Did you get any diagnosis after the ambulance incident?

if you’ve got slipped / bulging / herniated / prolapsed discs then an MRI should confirm that. Rest initially, with ice and anti-inflammatories for pain, then get moving cautiously. Avoid sitting for long periods and bending. Only once that has passed should you start any course of pt.

I’ve got 4 bulging discs, including L4/L5 on the rhs, s1/s2 on the lhs 🙄. I’ve done loads of physio and never found it very effective, except in a general strength and mobility way. Also tried multiple painkillers, steroid injections etc. But the only thing that worked was a short course of prednisone which completely sorted the pain (I’d been off work for 6 weeks by this point) and it has never come back to the same extent - plus I am very careful about lifting, bending etc.

Depending on where you live and medical coverage (I’ve lived both in the US and UK so the difference is crucial) you might ask for a referral to a specialist hospital that deals with spinal problems. I found out about a major problem in my lumbar spine and three disc problems because of an MRI and x-rays on my spine. Now at least I am “ watched” to make sure things are not getting worse. Some spinal problems have to be caught early if I am not going to wind up in a wheelchair unable to walk!

Pilates