Have you cured chronic lower back pain??

[Monket]

Struggling with constant back pain, which started when I returned to office work ie a sedentary role a year after assisted instrumental delivery of my second child. So tired of it, struggle to believe that exercise will help sufficiently… can anyone inspire me with a success story please? Feeling very low that this will be the rest of my life. I’m in constant pain, and I’m only 36…

I have stenosis of the spine so have gabapentin. Unfortunately both hips gave up the ghost so the last two years have been on sticks and finally crutches waiting for surgery. Now both hips replaced ready to walk unaided but walking upright the back pain has returned. I'm not long post surgery so won't exercise back until I see the physio on Friday for advice. I'm doing all the hip exercises so will probably have more given for my back.

You can’t say that unless someone has had an MRI
if I had lifted weights to try and help I would have been a lot worse off

Regular movement.
Weekly 1-2-1 Pilates has been the main game changer - mat & reformer.
Strength, stretching & core.

You first need to have an accurate diagnosis of the problem.

As it happens, a local physio diagnosed my 5/6 lumbar problem right away: Covid back they called it, rampant after lockdown. Scans confirmed the issue.

After a massive pull by my lunging dog, the pain was exacerbated big time. I had CT-guided injections which did not work for me. I eventually plumped for surgery, which worked. I went to a Keiser gym to strengthen my back, and still use their method with weights. I went from the dog pull to surgery in five months.
I still remember the post-surgery instructions: take the painkillers and walk.

I should be plain that I have private health insurance that enabled all this.

I have been free of pain since the surgery nearly three years ago and go to the gym regularly, still do the exercises recommended to keep on top of my aging spine. And walk the lunging dog, who is much improved.

Good luck, OP. Back pain is miserable.

I had low back pain - which was worse when I had to stand for long periods of time and worse if I did any form of exercise that felt like it “jolted” my back - I went to see a private physio ( she was quite expensive and I saw her every 2 weeks for a while then once a month for another few months) but she gave me progressively harder ( started v easy) exercises and since following these I am (mostly 🤞) ok but she did lots of assessments to see where my weaknesses were and how they impacted me - the first session was 90 mins so she was very detailed in her exam. I imagine it depends on the cause of the pain but mine was definitely helped by guided exercises and I still do 10 mins every morning as it seems to help keep me pain free.

Sorry, I meant for me

Go and see a physio (NOT a chiropractor). They will prescribe some sets of very boring and quite difficult stretches. They will be time-consuming, they will be tedious, you will have to do them for weeks on end (and the physio will recommend that you don't ever stop) and they will work. If the pain recurs in the future you won't need to see the physio again because you'll now have the tools to deal with it.

Also, get a standing desk. And move around as much as you can - sitting down is the worst thing for backs.

I haven’t conquered it but I have improved it-

physio exercises daily
strength training at the gym
pilates
swimming
ergonomic chair at work
lumbar cushion in car
lumbar support at home
move position every 15 min
sleep with a pillow under my knees
roll a towel under lower back and lay for 10 min to decompress spine
flexiseq cream fir arthritis
ice back when it flairs up

Mine got very bad in mid forties so I started all of this which has improved but not got rid of it. I also take amatryptiline for pain and have steroid injection into spine.

I have one prolapsed and dehydrated disc , another dehydrated disc and arthritis in my lumbar joints.

Why not a chiropractor?

Me too. It depends so much on what the issue is .

You really do need to see a physio in the first place, to work out what is going on.

I have SI joint issues because I’m hypermobile and have kyphosis (walk like a duck). A colleague has the opposite curve to her spine and disc issues in the same region.

My physio gave me side planks and core strengthening things as well as a specific twist as my glutes tighten up; ironically I’ve self referred to the exact team linked above for general hypermobility issues. I didn’t see those exercises in the video I don’t think.

since I’ve been doing resistance training (dead lifts, romainians, weighted lunges, suitcase holds and farmers carries) my lower back has mostly been so much better, bar a flare recently, hence the physio visit. (I do now pay for him as he’s good with hypermobility, but first saw him through my work physio service.)

Mine was a disc and arthritis problem diagnosed in MRI . Awful pain , couldn’t put my socks on or turn over in bed. Exercise made it worse.
antiinflammatory pain killers helped me move and time has been a healer. 2 years later - I’m pretty much back to normal .

Pilates - strengthens your core to protect your back.

The other thing that can help in a really bad flare is an si joint hip belt. But the aim is not not rely on it. If I’m bad I’ll use it if travelling for long distances sitting etc.

figure of 4 stretches aslo really help me

How do I find a good physio? I saw one on the NHS for one sessions at a time and they were utterly useless.

Definitely not a chiropractor

basically a quack.

a good physio can give adjustments but also the exercises to go with it

The one I use works with sports people; jockeys and ballerinas. Also rugby people in the past. I needed one who really gets hypermobility.

The Fibro Guy also looks worth his salt.

Yes. I had a bulging disc and got sciatica frequently. Awful pain. Now I do reformer Pilates 3 times a week plus weights once or twice a week for glutes and legs (either quick visit to gym or dumbbell workout at home). I walk rather than drive all short distances. I feel and look so much better and have had no back problems for three years!
And, get a standing desk or one of those desk raisers. Mixing up standing and sitting at work also makes a difference.

Ummm no.. Not a quack at all. How absolutely ignorant.

All of the video posted by summerhill is Pilates

It’s not evidenced in the way physio is. My physio did the same types of adjustments etc as a chiropractor I once saw but didn’t demand I came back x3 a week and gave me a set of exercises that have worked.

The nhs use physios and Pilates for a reason.

Because they can be bloody dangerous with necks and backs.

Yes. I eventually had an MRI after a couple of years of pain. Diagnosed degenerated disc that was causing nerve to be pinched.
What worked for me was chiropractor and pilates. Pilates comes with a warning though. I went to a very good studio that taught proper classical mat pilates as the foundation. Recently I thought id go to a local class at my gym.....NOT pilates
God knows what he was teaching.

Anyway between the 2 I'm doing great.

HOWEVER I think the biggest help was changing jobs. I'm a huge believer in the link between mental/psychological distress or high levels of stress and physical pain. Read Gabor Maté

Anyway since I stopped being a child protection social worker....no pain!

Yes, with regular core and glute work. Went to see a physio, got them to give me some exercises and it’s done wonders. Also added in some arm and shoulder mobility stuff as I have a desk based job. I really feel old when I skip them for a few days.

Agree with pp re fitness. Everyone runs to physio, family members of mine included, before they try exercise.

If I can do it anyone can. I get out for a run a few times a week, and I spin (I don't recommend that while your back is hurting). But for me at least, running seemed to stretch my back out and help the back pain.

My neighbours see me running and always comment on how "lucky" I am that I run. Um, no, it was sheer hard work, as I'm severely anaemic and asthmatic, and couldn't even run to end of the road when I started.