Help lower back pain

[Mintygreenleaf]

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!

Thanks so much everyone. I just wanted to say after sis and BIL visit was acting as taxi service, not fun getting in and out of the car! Fortunately just a couple of short trips (inc one over mum's who has been out of hospital just over a week) but have read and will digest these.

Hi all, just thought I’d report back - bit of an essay- and thank you all for taking the time to share your advice when I was in pain on Sunday.

Still suffering! I’m a bit up and down but not quite as much as Sunday which is a relief.
@Groovee Saw a Dr Monday who offered naproxen which I remembered being hard on my stomach last time so didn’t take those up, and was already taking ibuprofen, silly of me in retrospect. He also prescribed diazepam for 5 days for the spasms they’ve helped at night. Only a day or so left of those 🤕
@ChazsBrilliantAttitude thank you so much for your tips, I’d forgotten I had some volterol gel (you too Marjorie and found it (only a year out of date so really useful to have to hand straight off on the Sunday), trying to remember the core and tongs great

@jc12689 I’m keeping moving, think I overdid it today, less walking and more household bits but so much better than sitting definitely

@ilovesooty
@Noblehound

@Groovee
am thinking now of some sportsphysio or osteo but honestly a bit scared of osteo! Can I ask how you got recommendations and what to expect if you have time?
@Robots1Humans0
thanks for the link will try when I feel confident, maybe next week?!

@youveturnedupwelldone thank you for the link, I probably do have hamstring issues never could touch my toes!
@kittyfayne @blythemummy @caringcarer @DiscoBeat hope you’re doing well Thanks again for replying

I had a car accident 30 odd years ago, and have severe lower back pain. Pilates has really helped. Femur rolls in particular.

I went to a neurologist and had an MRI scan to get a definitive diagnosis for my back problem. He suggested spinal physiotherapy and recommended someone. She's the physio consultant for my local dance school.

She put some exercises in place and they're sent to my phone via an app. She's been building them up and adding to them at my fortnightly appointments and I have to do them every day. I've seen a lot of improvement.

I have had severe low back pain because of 3 degenerated discs in my lower back. Debilitating attacks of pain every six weeks or so, lasting a week each, that left me completely immobile. Awful.

having read a book about the subject, which roundly debunks the theory that rest is best for back pain, I now work with a PT twice a week and have started doing deadlifts and squats with him to build muscle in the much neglected lower spine area, as well as stretching out sacro iliac area, hip flexors and psoas and strengthening glutes using bulgarian split squats among other things.

As others have said: sitting still for ages is worst for it (which is bad for me as I have a sedentary desk job). We are just not evolved to do this; it puts the most pressure on the lower back and so we need to move regularly. It is probably sitting still for long periods that will have wasted my lower back in the first place!

My PT’s stretches are all designed to open up areas that are closed and very tight in my “normal” life because I don’t move enough. Game changer and I haven’t had an attack since I started working with him 8 weeks ago.

@Mintygreenleaf my current osteopath is a good friend of one of my closest friends. She really is quite holistic and very understanding of my body. My old one I found by googling and she was good but I didn't feel the connection. If you are near Edinburgh I can recommend mine. But she also has a good network that she can recommend closer to you if needs be. Pm me if you want.

@ilovesooty thanks the Dr talked about a referral to musculoskeletal I think but in the end told me to come back if it gets worse. I’ve phoned back just to the receptionist yesterday and have a physio appointment at the surgery but not till the 20th - bit scared to do anything right now anyway! As though it still hurts it’s a lot less (thanks to pills probably as long as they last) and don’t want to make it worse

@Groovee thank you, I feel I do need to take action just not sure of the right time. Scared of making it worse 😵‍💫I’m not in Edinburgh a lovely city but Cheshire if she has links. I’ll pm later and once I work out how!

Move move move then move some more, painkillers only to allow you to move . Hanging from climbing frame is also useful. Move move and move. Back strengthening exercises such as press ups plank dead lifts etc.

Thank you @bimbodoc ha ha, great mental picture of the climbing frame comment! Seriously I could see how that would stretch things out in the spine. Later in my recovery maybe I could scare everyone at the local park!

I’m finding alternating movements good, hopeless at standing chores, my back really doesn’t like standing for some reason, not sure why?! Some delegation in order. Am back to full time work next week and not looking forward to the sitting one bit 😵‍💫

I've had a bad back this week...I've been doing stretching for 30 minutes a day and it's helped.

@Mintygreenleaf I'd push for that referral and don't let the doctor kick it down the road.

Thanks @ilovesooty did you get your referral straight away? I was more concerned with getting pain relief straight away. Bit worried now it’s on the mend I missed my chance!

I got a referral after I'd been sent to physio and it flared up again so badly I could hardly move. I've got health insurance so as soon as the letter was written I used that. The NHS appointment came through in about 3 months for an initial assessment so I'd say get a referral ASAP - sadly it will probably flare up again.

Thank you @ilovesooty and a bit concerning it flared up after the original physio! I did phone to fix that up.Could be a coincidence of course.

I’ve tended to keep away from GPs if I can, not that I don’t value them at all just - I don’t know really, a mixture of not wanting to make a fuss/wanting it to heal on its on which is probably crazy as it could reoccur. Can you tell I’m overthinking?!

I’m glad the dance specialist physio is helping aided by the scan and if I may say well done keeping up on the exercises!

Try a TENS machine. Stick the tabs as directed near the painful area and follow the simple instructions on the programme. It's like having a massage under your skin. The intensity goes from mild to quite strong - and you can go about your business whilst you use the machine. 🌹

Another one! I've been suffering for almost 4 weeks now, with varying stages of pain.

Ive found heat the most useful, it does really help.

Ive started seeing a chiropractor. The fist session was a miracle and I came out almost cured. However the second session didn't go well, and I came out in severe pain with spasms and practically crying. I was actually sick outside the clinic. 😥

It started with a kiss cough, believe it or not. A tickly cough.

@Spidey66 four weeks from a cough I commiserate! I dread getting a cough. Mine is varying too, some days better and I’m sure it’s my back trying to lull me into a false sense of security!

Your experience with the chiropractor sounds awful, was there any explanation or did you just leave them and run (or hobble 🤣)not sure I could do that.
I find heat really good too, permanently have those charcoal activated heat pads on in the day.

Thanks @Newestname002 hope it’s easing your pain if you’re suffering now. Not something I know anything about at all. As well as allowing movement I guess it’s probably better than painkillers long term too - not yet!

Alternate heat pads/hot water bottles with cold packs.
Everything else you're doing correctly.

You can take ibuprofen and paracetamol, either both at same time or 2 hours between doses . So paracetamol at 10. Ibuprofen at noon paracetamol at 2. Follow instructions on package.

Pharmacist here. Always happy to assist.

Thank you @JenniferJuniper80 I’m alternating that way but 2 lots of 200mg 3 times of ibuprofen and spaced paracetamol in between feel like there’s a gap in the evening which is the worst time! Not sure if spacing more may help better but had heard it’s better to take regularly to avoid breakthrough? At least it’s near bedtime so am eeking out the diazepam then and hoping it resolves before they’re used up, felt grateful to be given some once!

Honestly just pay for a decent physio. I pay £45 per session and I feel bloody amazing ! He also sends me off with gentle exercises

Thanks @FloofCloud glad it works for you. Definitely happy to pay, just not sure I’m ready just as yet (if you did that early on am prepared to be told I’m wimping out and will buckle up !) I have one booked through the GP on the 20th, will be better by then as I’ve instructed my body it better be!

@AuntieMarys thanks, sorry to hear you’ve a bad back this week too, hope it’s not too debilitating.

I’m too much of a wuss to try any exercise apart from walking which is helping in between acting as a taxi service (for mum mainly today whose been in hospital recently and needs food/bits and has decided she wants comfortable dining chairs now!

I will try stretching….. tomorrow!

Recommend an acupressure mat e.g. Spoonk mat. Travel size is good. If you find the spikes intimidating at first you can use with thin fabric such as a t-shirt as a buffer. 20 mins takes the pain away and increases flexibility for a while afterwards. Especially useful in the mornings.