What works to ease lower and upper back pain.

[MaryAndGerryLivingInDerry]

I have had left hip + lower back pain since I was a teenager. My hip looks as if it has moved out to the side and pushes my torso forward and to the right. It’s very painful and lasts anywhere between a couple of days and a couple of weeks. I finally went to the GP and was referred to physio who said it is a mild hip dysplasia. He advised I carry on doing yoga, walking, using heat and taking pain relief as there is nothing that can be done for it. It occurs maybe a few times a year so not permanent and I was managing by taking off work when I needed to (self employed cleaner) and getting back once the pain was gone.

Then a couple of months ago I developed pain in my left shoulder and upper back. Went to GP, back to physio, he said it’s an “aggravated nerve” and to continue yoga, walking, heat and pain relief. The upper back pain has eased somewhat since I stopped working but it hasn’t gone. It’s there permanently. The Gp prescribed 600mg ibuprofen and piroxicam 0.5% gel. Neither have any impact on the pain whatsoever. I haven’t been able to work in two months, I have trouble bending down, sitting for more than a few minutes, I can’t lift anything with any weight. I can’t even clean my own house anymore in one go. I have to take it really slow and spread it out over days. My son has to lift the hoover upstairs for me. I’m 35. This can’t be my life from now on.

What works for you? What can I try at home and what can I ask the GP for?

[NC6789012]

I absolutely swear by the figure of 4 stretch. Also not sitting for too long.

I have hip dysplasia, lower spine issues etc. Meds wise paracetamol, ibruprofen & dihydrocodine. 90% of the time Im ok in the day but come late eve, bedtime & until morning is a shitter so I try to take painkillers once Im home from work (between 19h-20h)

Also shoes with a small heel not completely flat. A backpack for work days (I have to carry a lot of papers) but I must admit I don't do this as often as I should I like my handbags 😉

Being aware of my posture. So being mindful that sometimes Im sitting so slouched i look like a croissant

[NC6789012]

Also I have found the less I do the worse the pain is. So if I have a weekend not doing much & staying home I end up in a bad way. I find cold is far better than heat. So ice packs & deep freeze sprays.

[MaryAndGerryLivingInDerry]

Thank you @NC6789012.

I only have a small backpack now with my purse, hair brush etc in it. it’s a handbag backpack kind of thing and I live in my ASICS trainers. They’re the only shoes I find comfortable. I will look up the figure of 4 stretche.

[MaryAndGerryLivingInDerry]

Will try cold relief too.

[NC6789012]

How you doing op?

[MaryAndGerryLivingInDerry]

I’m still in a lot of pain, thanks for asking. The only thing that seems to ease it is a hot water bottle. Painkillers and deep freeze aren’t touching it. I’m going to contact the GP tomorrow and ask to be seen again.

[Pantsomime]

Epsom salt baths are brilliant - if you bulk buy it’s less than £1 a bath, also have you tried a tens machine or Pilates on a 1-2-1 basis

[tothefareast80]

Pilates would do you the world of good. Not a group but 1:1 with an experienced teacher. Yoga is not great for hip displaysia as it will make your hips even more mobile and prone to movement out of alignment. Pilates will build strength, teach you body awareness, good movement patterns and will give you balance throughout your body. Try it for a few months and ditch the yoga. I'm a Pilates instructor and yoga practitioners are often too flexible without sufficient strength at end range of movement and this is particularly apparent around the hips.

[MaryAndGerryLivingInDerry]

Yoga is not great for hip displaysia as it will make your hips even more mobile and prone to movement out of alignment.

Ahh, see you’d think a physio would know this! He was really pushing the yoga. Thank you- I will look for a local Pilates instructor. Plethora of yoga instructors round here but I can’t recall seeing Pilates. Will look though.
And will try the Epsom salts too.

[Garman]

Deep tissue massage, osteopath, weight training and stretches help me.

[MaryAndGerryLivingInDerry]

I’m on a very tight budget so I’m limited in what I can do to combat it but thank you for all these.

[tothefareast80]

@MaryAndGerryLivingInDerry

Yoga is not great for hip displaysia as it will make your hips even more mobile and prone to movement out of alignment.

Ahh, see you’d think a physio would know this! He was really pushing the yoga. Thank you- I will look for a local Pilates instructor. Plethora of yoga instructors round here but I can’t recall seeing Pilates. Will look though.
And will try the Epsom salts too.

It's not great advice from a physio but hopefully you can find a good Pilates instructor or studio - check qualifications and experience though because you have issues that an inexperienced teacher may find a bit too challenging.

[Heruka]

I was going to say the same thing about yoga/Pilates. Make sure you look for physio led Pilates op.

[MaryAndGerryLivingInDerry]

Ok physio led and what sort of qualifications should I be looking for?

[MinesAPintOfTea]

The only thing that really makes a difference for me is swimming a few times a week.

Because it's exercise without weight on my back, it gets everything into much better shape. When I'm not in pain, plenty of walking and jogging also helps prevent a relapse, but I can never manage it when the pain is bad, but I can always swim.

My current relapse has been prolonged by a simultaneous viral cough keeping me out of the pool.

[tothefareast80]

@MaryAndGerryLivingInDerry

Ok physio led and what sort of qualifications should I be looking for?

Some physios are also Pilates trained and use equipment such as the reformer machines. Alternatively look for someone trained by Polestar, Stott or Basi and make sure they are insured as that will mean they've maintained training standards. Also be very open in the first session about your medical history so that the instructor can plan accordingly and don't stick with someone that you aren't comfortable with. Hope that helps! Good luck

[MaryAndGerryLivingInDerry]

Thank you @tothefareast80, that’s really helpful.

And @MinesAPintOfTea too. I haven’t been swimming in years.

[Homerenonovice]

Hi OP, sorry to read that you’re suffering. I don’t really know much about hip dysplasia but after my first child I had hip pain which meant I could barely lift my leg to walk up the stairs. Foolishly I ignored it and it got better but I continued to suffer with my lower back. I also suffer with neck and shoulder pain.

I went to see an osteopath and in one appointment he assessed my entire body and advised that my hip was out of alignment by just millimetres and I had a twisted vertebrae that was both causing the lower back pain. He cracked my hips, lower back, shoulders and neck and honestly I walked out like a new person.

I understand money is tight but if one £50 appointment can get you back to work it must be worth a try.