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Original poster

Help lower back pain

59 replies

Mintygreenleaf · 29/10/2023 08:47

Appealing to the Mumsnet Hive mind! Looking for tips on how to deal with lower back pain and experience of how long it may go on for.

Sure it's a pulled muscle, nothing serious. Had it several years ago but I forget the detail. Fine lying luckily, awful sitting and getting up from sitting, trying ibuprofen, heat pad and gentle movement. Any advice thank you!

OP posts:
kittyfayne · 29/10/2023 08:51

I don't know but I totally feel your pain!! Literally..

I've also pulled a muscle in my back and it's agony. Feels like the muscles are all bunching together so I can't stand up straight. Sitting is ok but standing up, excruciating.

I've found that baths have helped relax the muscles temporarily.

Deep Freeze spray has helped me too. Im trying to do gentle exercises but it's just too painful right now.

ChazsBrilliantAttitude · 29/10/2023 08:53

Sit on a hard chair like a dining chair so you can keep your back straight. If you are sitting at a table use your arms to support your weight when you get up.
Keep mobile but be careful going up and down stairs.
Bend from the knees rather than bend over.
Volterol gel can help.

Use a pillow under your knees if you lie on your back and between your legs if you sleep on your side.

kittyfayne · 29/10/2023 08:53

I don't know but I totally feel your pain!! Literally..

I've also pulled a muscle in my back and it's agony. Feels like the muscles are all bunching together so I can't stand up straight. Sitting is ok but standing up, excruciating.

I've found that baths have helped relax the muscles temporarily.

Deep Freeze spray has helped me too. Im trying to do gentle exercises but it's just too painful right now.

kittyfayne · 29/10/2023 08:54

Sorry - don't know why that posted twice!

MarjorieTheManager · 29/10/2023 08:55

Definitely get some voltarol on your back. Excellent stuff.

Original poster
Mintygreenleaf · 29/10/2023 09:01

Thanks Chaz, Kitty and Marjorie for the advice, supporting it makes sense, will head out for some gentle exercise in town for voltoral. Kitty my sympathies to you!

OP posts:
DiscoBeat · 29/10/2023 09:04

I have had back surgery and the Physio recommended heat 2-3 times a day. I bought a little heat pad (like a tiny electric blanket) which I use in bed - last thing at night for half hour, first thing in the morning and during the day sometimes.

Original poster
Mintygreenleaf · 29/10/2023 09:12

Thanks Disco hope you're recovering well. Similar perhaps I bought a couple of those throws when my mum had an op last year so have one of those they are snuggly!

OP posts:
ChazsBrilliantAttitude · 29/10/2023 09:30

I am a veteran of low back pain so here are few more tips

I used to sit in a hard back chair with a hot water bottle behind me to ease out the stiff muscles.

I prefer the volterol gel to taking ibuprofen because I find NSAID hard on my stomach if I take them for too long.

Use your core stomach muscles to stabilise your back when moving. Another thing to watch is if your leg muscles get tight that can start to pull on your pelvis which generally makes things worse.

I also found kitchen tongs a godsend for picking up small things I had dropped or reaching for things when I was sitting down.

Original poster
Mintygreenleaf · 29/10/2023 09:56

Thank you Chaz, sorry to hear you are a veteran at this. Mmm it was a while ago I do remember being offered Naproxen at the GP and found it hard but they weren't enteric coated I found out after the event! Tongs sound great bending is the worst. What do you feel about rest or walking? When able!

OP posts:
ChazsBrilliantAttitude · 29/10/2023 10:00

Don't stay still too long. Lying flat isn't terribly good for your back and if you sit too long your hip flexors start to get tight and that affects your posture (press the front of your hips just above your thighs when you are sitting down and you'll see what I mean). Even if it's walking to the kitchen and back to get a cuppa try to get up every 30-45 mins and move gently.

Chemenger · 29/10/2023 10:07

I had something similar recently pulled one tiny muscle then the rest of my back sized up in sympathy. I found lying on my shakti spiked mat really helped to relax everything (I have a cheap version not the branded one). Otherwise keeping moving is helpful but I did find that I needed to lie down and rest as well.

Original poster
Mintygreenleaf · 29/10/2023 10:20

Thanks Chaz I'll try that it certainly didn't like it getting up after lying all night!

OP posts:
Original poster
Mintygreenleaf · 29/10/2023 10:21

Chemenger off to google!

OP posts:
RandomMess · 29/10/2023 10:26

I would go and pay to see a physio and find out actually which muscle/area is the problem and what exercises they want you to do to help.

My lower back pain is being cause by my gluteus maximum switching off so now I have some exercises to switching it back on.

Original poster
Mintygreenleaf · 29/10/2023 10:41

Thanks Random I actually did that but it was quite a while ago nearly 10 years and she said it was a facet joint of course I didn't keep the exercises up after a while did I! Still have the sheet and book she recommended somewhere. Have moved house since. Think it maybe too early to start perhaps? Things may also have moved on so will be worth going back

OP posts:
caringcarer · 29/10/2023 10:54

DiscoBeat · 29/10/2023 09:04

I have had back surgery and the Physio recommended heat 2-3 times a day. I bought a little heat pad (like a tiny electric blanket) which I use in bed - last thing at night for half hour, first thing in the morning and during the day sometimes.

A hot water bottle helps. Ibulieve gel also good.

blythemummy · 29/10/2023 11:13

Lots of gentle stretching throughout the day
Walking
Ice for the first couple of days to reduce inflammation then heat to relax muscles
Ibuprofen and voltarol cream applied topically
Acupuncture on the area - it's brilliant
Time.

Sorry. I'm experiencing the same. Hurt my back last week. All of these have helped immensely. I expect to be as right as rain very soon, but not quite yet.

Noblehound · 29/10/2023 11:28

Paracetamol is useful for muscle pain relief and can be taken with ibuprofen, I was told to use It longer term as improves it's effectiveness when in system than just taking once and is pretty safe. Unless like bulging/slipped disc then reducing pain enough so that you carry on moving about more easily while maintaining more normal body position helps gently stretch the affected area to avoid stiffening up, just be mindful of not overdoing it while not feeling as painful. Tens machines can be good for pain relief if find the combo doesn't help enough, for me it seems to help reduces spasms.
Warm bath with epsom salts and I was advised to alternate heat pad with ice pack where maybe inflammation going on but I can't stand cold so just stick with warmth.

I saw a sports physiotherapist for while after a car crash for whiplash/muscle sprains and they had like a big tens machine with heat which covered most lower back and was bliss along with hands on massage, did some acupuncture too. Made exercise/ stretches plan for home between sessions. Insurance covered but wasn't that expensive really per session for the benefit it gave.

A physio or osteopath may also offer laser (light) therapy which can be really useful to reduce inflammation & pain, it stimulates the cells to heal, as it's light you can't feel it. My arthritic dog had regular sessions for joints and muscles but i've also used on chronic back & muscle sprains with good results.

I used an osteopath after original injury which was also good, sometimes depends what type professional you have available locally. I never even got physio with NHS despite being in hospital weeks which probably contributed to my longer term alignment problems.

Groovee · 29/10/2023 12:05

Go to the dr and get good pain relief. Maybe see about physio.

Put heat on it for a short while.

Gel like advance 7 gel or deep heat or deep freeze can help.

I fell off the sofa over a month ago and it's been a nightmare. Seeing an osteopath but now off the diazepam for my spasms that were happening. It's so debilitating.

youveturnedupwelldone · 29/10/2023 13:48

If you can bear it, try stretching out your hamstrings. A lot o lower back pain is made worse by tight hamstrings. I find this really helps.

This has various permutations, choose the most gentle one to start with: www.verywellfit.com/hamstring-stretches-2696359

ilovesooty · 29/10/2023 13:52

I'm under a sports physiotherapist at the moment and it's made a fantastic difference.

Original poster
Mintygreenleaf · 29/10/2023 15:55

Thanks for all these tips and advice will read and take in just have sister and BIL here

OP posts:
jc12689 · 29/10/2023 20:36

I get quite severe back pain every now and then.

For me the trick is to keep moving. Seriously can't stress that enough. Force yourself to move around regularly.

Co-codamol takes the edge off the pain and allows me to do this. You can take this with ibuprofen so you can stagger them. Obviously don't take co-codamol for too long. For me it's just to get me going or get out of bed.

Lots of good stretching exercises on line. Physio helps teach you how to do this effectively. Keep it up even when you're not suffering. Strengthening the muscles in your back will help prevent problems.

Look at your posture as this can contribute to back problems.

Hot baths also help.

This works for me. See your doctor and get advice from them.

Robots1Humans0 · 29/10/2023 20:41

I have mild scoliosis and find not staying still for too long is key to prevention. If
you are able to, on you tube ‘yoga with Adrienne’ has a wonderful yoga for lower back pain video approx 20min long. I do this regularly and not always all the stretches, there are a few that work best for me. It’s not the usual breathwork and poses of yoga, just really good stretches for the back and hips. Hope you find some relief soon!

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