Back pain positivity?

[DRC2004]

Hi everyone,

I'm 27. I've been experiencing lower and mid back pain since the beginning of May. Since then I've had physio (and done the exercises!), seen a chiropractor and an osteopath. I'm getting quite frightened as I haven't found much relief from these things and the professionals I spoke to suggested that I would feel better within a couple of weeks.

I've found it quite difficult to cope with constant grumbling pain and I'm falling really behind on my work. I'm mentally exhausted as relaxing isn't really enjoyable either as sitting causes pain.

Online I seem to either see people who had a temporary issues which eased after a couple of weeks or people with years of chronic pain.

I was wondering if anyone had any positive stories where they had back pain for a couple of months but did eventually resolve it? I'm finding it difficult to know whether I should be trying to fix it or learning to live with it, and I know there's a danger that me stressing about it will make it worse.

I know there will be many people living with far worse pain than me or for longer periods of time. I'm sorry if this is insensitive. I'm really struggling and feel so isolated with it so I would love to hear your positive stories and suggestions. Thank you in advance.

[KipperSlippers]

@DRC2004 Hello. Can I ask how your back pain is currently? Hope you're still recovering

I'm feeling a bit low with mine right now. It came on a couple of weeks ago after a plane journey - bizarrely not one of many hours... literally 2 and a half! Stood up and my lower back was in some sort of spasm which went slightly into my right leg. Very painful and wore off with walking. It then came back and well, here we are!

I've had all this before rather a lot of times! I'm sure it's muscular - it gets better with movement and worse if I curl up on the sofa so I have to sit on a bloody bar stool at my breakfast bar and I don't always want to do this! Sitting for too long just makes it seize up and I have to walk about for a good half an hour to feel like I'm loosening up a little

It doesn't hurt when I lie down at all. It twinges when I turn over though.

Just getting a bit down about it now. Not had a bad back for over 6 months and now it's returned and I just want it to go away


I do the following ..

Hot water bottles
Ice packs
Walk 10,000 steps a day
Sleep with slim pillow between legs
I have naproxen and painkillers
Voltarol gel
Tried a mctimoney chiropractor but not convinced it helped
Deep Heat, patches, cold gel
Just started some exercises to try and strengthen it

Why else can I do

[Amymac5]

KipperSlippers have you been to see a physio? I thought mine was a back problem as I was feeling the pain and restriction there but the problem was actually in my hip and it was referring to other parts. So no amount of back exercises were helping. Once I had the right exercises it helped a lot. It's strange but the place where you feel isn't always the problem. My physio said the cause of most back pain is weakness or tightness in other areas like hip and legs.

[Amymac5]

Your pain actually sounds a lot like I had with the spasm down the leg and only comfortable when walking, ended up being diagnosed as a hip flexor problem which can be brought on by sitting.

[KipperSlippers]

That's interesting @Amymac5 - id not considered hip issues because - well, my hips don't hurt! However, having said that, I stand funny. I slouch totally onto my right leg unless I consciously make myself distribute my weight evenly between my two legs. I also spent years and years sleeping on my right side with my left leg flung completely across. Again, I stop myself doing this now

I'm going to look into some hip exercises , thank you for your input

[KipperSlippers]

@Amymac5 and yep - it's been brought in twice recently by sitting. First time on the plane and I then saw my chiropractor 4 days later as it was ever so slightly starting to ease. It then was alright I suppose but not great - until I sat on my sofa last Tuesday. We have a squashy deep ish sofa and I was sat in my usual corner spot and after half an hour I went to get up as we were going for dinner and my god. Was nearly in tears. Could barely walk on one leg and was in some sort of spasming pain until I'd walked it off a bit and sat upright on a hard chair.

And since then I've been really cautious of it, a bit low , and well, in discomfort

[Amymac5]

@KipperSlippers yes same as me. I told my physio and he called it standing like a horse as he said standing A frame requires a bit more effort. I also sleep in what I'd describe as the recovery position. When I had it I had terrible spasms down the side on my thighs and couldn't get a proper night's sleep. I'd see about getting a tennis ball to do the trigger point release in hip and bum against a wall and check out gentle hip flexor stretches. I wouldnt have thought it could do any harm as they're all stretches I'd typically done in yoga anyway!

[QuiltingFlower]

You have had a lot of good advice - keep active, don’t slouch in a soft chair and find what works for you. Things will improve.

I have a positive story. I hurt my back just before I got married 30 years ago and can still recall the intense pain even now. I couldn’t believe It was ‘just muscular’.

It plagued me on and off whilst the children were small, but I finally found what worked for me - a combination of yoga/pilates movements on waking, a bit of walking around the garden/house before sitting down to breakfast, and some properly supervised pilates classes plus a long walk everyday.

I can highly recommend lying in the floor for 10 to 20 minutes when you feel stiff and sore. And breathe into the tight/hurty bits to consciously relax. If sitting at work, take regular breaks (at least every hour) to stretch. Vary your position.

I am a fit an healthy nearly 60 year old now - a keen gardener and walker - you can do it.

QF

[KipperSlippers]

@Amymac5 thanks for this. I'm off to get a tennis ball now and also going to try a tens machine which I'll buy today if Boots have one. I've also sent a message to a highly rated local physio

Never let it be said that I don't throw absolutely everything at an issue!

[KipperSlippers]

@QuiltingFlower I've tried Pilates but I just found it so so boring and like it was doing absolutely nothing?

However I have a bed of nails mat! I'm going to have a lie down on that later

So glad you have a positive outcome

[DRC2004]

Hi @KipperSlippers - sorry to hear that your back has been getting you down, glad you have had some advice from the lovely @Amymac5 This already sounds more helpful than I can be but will try and think of some other things. (:

I second going to a physio - I found it incredibly insightful and a good physio will identify something not immediately obvious to you (like @Amymac5 has suggested).

My back pain has been a LOT better. I took the last week off work (not for back pain dw, it was already booked) and I’ve had such a lovely week where back pain hasn’t restricted it at all. I honestly couldn’t have imagined that even two-three weeks ago when I felt like the pain was compromising how I felt every minute of the day! I promise even from my short-lived experience that it gets better like other people have said. I hope this helps, I know how it feels to not be able to see the end of it.

I had been having mid-back pain, but this has pretty much gone now. In the last week, I’ve had a bit of an ache right at the bottom of my spine. I can feel it in the car or if I tilt my pelvis. I am less afraid of it now, I feel more confident that it will pass as my other pains have got better and I have greater body awareness to take care of myself. I hope this helps you! I have also started a CBT course (NHS) as I’ve realised how much it was affecting me mentally. It’s early days but I feel a lot better and more in control by looking after my mental health as well. I also don’t think it’s a coincidence that it has felt less painful since I’ve been able to cope better, I’m not focusing on it as much as a result I’m relaxing more and moving about my day more naturally. You can google IAPT to find your local NHS service.

I’m also planning to do some 1:1 Pilates classes with a physio near me. I think I can relate when you say you stand funny, I feel that I don’t always move in the most natural way and I wonder with things like Pilates/yoga whether I’m doing them right to get the benefit. I’m hoping 1:1 will teach me how to make the most of classes and improve my strength and flexibility. (: So many people have recommended Pilates for back pain (both professionals and people with personal experience), and either way it will be good for my body.

Bit nervous about starting working from home again tomorrow after a week off in case it gets worse again. But if so, at least I will have pin pointed something that is exacerbating it and come up with a plan!!

Hope everybody is doing okay!!

PS. Thanks so much for sharing @QuiltingFlower - the reason I started this thread was for positive messages like these to show that things will be okay!!! So glad you are doing well.

[KipperSlippers]

@DRC2004 well that all sounds really positive! So pleased you're feeling more on the up.

Re Pilates. I had some 1 to 1 sessions last year, after a bad back (this is the thing with me - you have the pain and you remember just how debilitating it is. It's awful. You become low. You struggle etc. And you throw everything at it. And then it gets better! And you stop doing the stuff that makes it better ...

Anyway - Pilates. I had some sessions at some expense. Think it was £20 a pop. It didn't seem to do anything for me? The movements just did ... nothing? So I stopped going. And now I wonder if that was wise? So it's on the radar for me again now. I didn't fancy yoga much as that's more spiritual isn't it?

Chiropractor is something I won't do again I don't think. But I'm waiting to hear back re physio - I'm loathe for someone to potentially make it worse but I know something isn't right

Here's a funny thing - a few years ago I bought some new jeans. Took them back as the left leg was noticeably shorter than the right. Thought it was clearly a fabric default. And then... I noticed it on a pair of leggings. And realised it was my bloody leg! So that's how I ended up with a chiropractor - who informed me my pelvis was misaligned and i didn't have one leg longer than the other! I've seen him maybe 6 times over the past year and a bit and he always ' puts my pelvis' back into place but I don't know how as I don't ever feel anything? He's not doing a click or a clunk for example. Just kind of lightly touching me?

Anyway I couldn't get hold of a tennis ball today but I've got a tens machine! Paid 60 quid in boots - was hoping for £25 but this was all they had . I've used it 3 times already and it's definitely helped! I'm more mobile with it on and the sensations mean I can't focus on the discomfort

You're right about the mind though. I'm cautious in moving as I'm so scared that I'll ' put it out' and this is making me move in a really odd way. I should just get out of bed normally like I usually do - but no. I'll lay there almost psyching myself up to do it as I know it'll be uncomfortable

[Amymac5]

@KipperSlippers glad the tens is working. I feel like I could have written your posts myself I also had the hip hitch! Mine was quite extreme though and my body above the hips sloped off to one side. According to the physio my hip flexor had got so tight it had actually rotated my pelvis just very slightly and that was pinching nerves in my legs as well as putting stress on my back. This guys website is good posturedirect.com/lateral-pelvic-tilt/

[Amymac5]

@DRC2004 so glad you're doing much better. It's hard to get over the fear though I'd do anything to avoid a set back as can't take all that extreme pain when it first comes on. I was told that I've a reaction of going into protect mode so then everything tightens up around the affected area. Good you are making steps to get past that as I'm sure it will help loosen everything

[KipperSlippers]

Had to make a conscious effort not to just keep the tens machine on all evening!

Had a hot bath instead and then watched some tv literally sat upright on my sofa, getting up every so often. I'm usually quite happy slumped in my usually comfy corner but just daren't

I do wonder if the stuff we do to try and avoid pain makes it worse? I'm definitely moving in a way I usually wouldn't.

[DRC2004]

How are you doing @KipperSlippers ? Hope you’re feeling better!

[JamieLeeCurtains]

Bookmarking with my new magic words, 'pelvic tilt'.

[KipperSlippers]

@DRC2004 I'm not as bad as I was I don't think (loathe to jinx anything!)

The tens machine has been my saviour. Whacked up high, it means I can do most stuff as the pulsating are very distracting

I saw a physio today and he's sure it's sciatica - so I have basically inflamed the sciatic nerve in my back. It's not a slipped disc thankfully. Anyway, he did some err 'movements' on me and it definitely feels a bit looser. He's given me a couple of exercises to do too.

I'm going to look into doing Pilates again I think and try and become more flexible - although this is easier said than done!

How has yours been recently?

[KipperSlippers]

And I meant to ask - what is the problem with your back? Have you had a firm diagnosis?

[DRC2004]

@KipperSlippers Great news about the physio, I think the fact they could clearly identify something and you've already found manipulations/exercises helpful is really really promising. :) I was speaking to a work friend the other day, she had a similar thing to what you were describing and made a full recovery within a few weeks. Fingers crossed for you! And fantastic that the TENS machine is helping.

Nobody has found anything specific wrong with my back, which everyone has said is reassuring. My physio could tell where my back ached before I told him, as I guess they were tense!

I found my most recent physio appointment really helpful, he said that my body is healthy and pre-lockdown, I probably had just enough movement in my day to keep back pain at bay. He's suggested that I exercise three times a week with different activities to incorporate different types of movement and build strength.

I've started to accept that there is probably quite a big mental component to my issues persisting. The pain level is so much lower now, it is more of a low level niggle that is more noticeable if I am working at a desk or in the car. I think this is partly because I am thinking/checking for it all the time. Also I worry about doing things because of my back pain but it is actually so much less noticeable when I am busy/out and about.

To tackle this, I am doing NHS CBT and I've also decided to try some alternative pain relief treatments, starting with acupuncture. I'm normally quite cynical, but I figure that I had been through quite a hard time with this and I am already working hard to try and resolve it by putting the work in (e.g. exercising). Trying to see the alternative treatments as a way of trying something new and taking care of myself without lots of work on my part. If it works then great but not pinning my hopes on a miracle fix.

Dealing with this has been really difficult. It's not disappeared but so much better and I feel so much more confident that I will resolve it or the very least won't interfere with my life. :)

Hope everyone else is doing well! Sorry my posts always turn into essays....

(This is specific to me - I'm aware a lot of people have a tricky time with long-term chronic pain and I wouldn't want to suggest it is in somebody's head!! I think my pain is persisting due to being hyper-aware of my body but it is still real)