quick backache help

[revivingshower]

Sorry to post for traffic but need quick fix for my backache and if anyone has any sensible longterm advice that too.

My back has been bad for a while but it seems to be getting worse. I am trying to be careful but I keep hurting it by doing everyday things. Also my job involves some lifting and bending. Driving is also a problem. This evening I keep getting pain that goes down my leg and is quite bad. Everytime I move from the sofa I set it off again. I'm worried I will have problems going to work and I really can't afford time off. I've tried heat pads and they don't do much. Painkillers help a bit but I am worried about taking too many. Any advice please.

Stretches - put your fists in the small of your back and lean your top half backwards.

Slide your arm down the side of your body, and stretch sideways. Do both sides.

See a chiropractor and a good massage therapist. They work best together.

Get a tennis or similar sized ball and lie on it with it at the sore bits, move your body to effectively massage yourself, controlling the pressure - you don't want it to be too painful.

second a decent sports massage therapist and also get occupational health involved

have you had training in lifting? maybe you need OH to review your job role

You'll probably have to take the time off anyway, it's very difficult to do anything with a bad back. Seconding the chiropractor, and also I would suggest rejigging the way you rest. Keep your body as flat as possible, apply hot water bottle to the area where the pain is worst and contact your doctor for some stronger painkillers.

Thanks I am trying the stretches. I work in a big company but we are working on our own as outside contractors and I am not sure about OH or anything. We have had lifting training however it is hard to avoid bending and so on.

If the stretches address the problem that you have, you need to do them daily for a while, but (for me anyway) it helped within a couple of days and had completely eased the pain after a week.

Its impossible to know though that these are the right stretches for your problem. When you do them do you feel any tightness/pain? Is one side more painful than the other? Oh, do them slowly, don't rush them.

Is it at the bottom of your back?could it be a trapped nerve ir sciatica ( dunno how to spell that) I get pain at the base of my back sometimes from sitting to standing is usually the starting point.The dr gave me anti inflamatory tablets,that was all really.

Doctor and physio. Dont leave it. I wish i hadnt. Mines fucked now.

Definitely see a sports massage therapist, they can tell you if, for example, a leg muscle is not engaging properly and perhaps another muscle is over-compensating. This can cause back pain. They can also give you some stretches to do.

Also, long term, build up your core muscles.

Also may i add,keep going back to the doctor for as ling as you need as sometimes they dont refer you anywhere until you repeatedly report a problem.

I can't help with the short term apart from rest before you are forced to. Long term, yoga made a huge difference to me (relatively minor back problem that had me laid up in bed a couple of times in 8 years or so and was often uncomfortable).

Don't battle through it. Ask for a referral to a physio.

Meantime, see if the stretches help. Reach up as high as you can with each hand (don't bend). Push down on your hips with your hand, to release pressure on discs.

I have a chronic back problem caused by hypermobility. I have to keep the muscles in my lower back toned. I have 2 exercises to do several times daily, for the rest of my life, and they actually do help. Firstly, pelvic squeezes. Yes the ones you do after childbirth to stop you from pissing yourself. The other is pelvic tilts. Lay on the floor or stand against a wall with your knees slightly bent, pull your tummy in and flatten the small of your back against the floor/wall. When you know what you're feeling for, you can do it sat in a chair.

Thanks for your replies. I have a dr appt for tomorrow. I am going to see if I can get something stronger from chemists for now. Does my work have any obligations to help me at all. I don't want to tell my boss if they Won't do anything helpful but may hold it against me in future as I say I don't see the boss regularly we work as contractors in clients business. I did tell my friends within the client business and had to ask the friends to lift something for me a couple of times.