Can anyone recommend?

[youngfarmer]

Just wondering if anyone can recommend any treatments to ease pressure in the lower back of humans? Or any exercises to properly strengthen around the lumbar area so that it is fully supported?

I had a back injury in January of this year, and although not painful (most of the time) I do get very bad stiffness through my lower back and hips first thing in the morning and sometimes lasting for the whole day. I haven't got any options of riding at the moment (due to being at uni and not being on a course which offers riding) but was told this would be the best thing for my back as it will build up the right muscles-so that is out of the question. Tried pilates (sp), swimming and yoga. The pilates and yoga helped for 1 or 2 sessions and then made it worse, and the swimming was actually quite painful and put more pressure onto my hips.

I do go cycling but this doesn't so much for building my backs muscles.

Any suggestions? Have spoken to the doctors at the hospital and they recommended all of the above. Obviously there is physio and seeing a chiro or osteo, but I would quite like these to be last resorts just due to price (and me being a student )

 

[rhino]

Prolite back support is my lifeline when my back is playing up (old fracture)

 

[MrVelvet]

Prolite back support is my lifeline when my back is playing up (old fracture)

this

 

[Spotsrock]

I hurt less now my horse has had to go treeless.

 

[Cop-Pop]

I found yoga helped when I stuck with it but it made my back sore for the first few sessions.

 

[Cobi]

I find just simple stretches (sp?) when get out of bed in morning helps me.

I dont know the technical ones but just have a play and find the ones that you can feel stretching the area and dont hurt and keep at them.

Also lots of pain killers on a really bad day!!

 

[ivandenisovich10]

My physio told me to go to pilates which I do try to and it does help but other than that I also have the prolite back support which is brilliant

 

[martlin]

Yup, Prolite back support during the day (does wonders to your waistline appearance, too ) and Thermacare heat wraps for the night.

 

[Lotty]

I have terrible lower back pain after a fall last year. Some mornings I couldn't even put my socks on, have been to the doctors recently and she prescribed me some tablets and it doesn't get as bad now. The worst time for me is a morning.

 

[Jesstickle]

I want a back support but my back hurts in the thorasic region. I suppose that means nothing for me? Unless I buy a bra with built in prolite round the back!

 

[rhino]

I have terrible lower back pain after a fall last year. Some mornings I couldn't even put my socks on, have been to the doctors recently and she prescribed me some tablets and it doesn't get as bad now. The worst time for me is a morning.

Did you have xrays taken at the time? When I was xrayed for my most recent injury there was also evidence of at least 2 old fractures

 

[martlin]

I want a back support but my back hurts in the thorasic region. I suppose that means nothing for me? Unless I buy a bra with built in prolite round the back!

A sports bra with cross-over straps that are thick seems to help a bit I admit that it is a bit tricky to put a Thermacare wrap there, but it is possible

 

[MiCsarah]

I want a back support but my back hurts in the thorasic region. I suppose that means nothing for me? Unless I buy a bra with built in prolite round the back!

You could try the shoulder supports. I have the feel that the prolite shoulders back is good for things like that.
Also to everybody, sports massage is a god send(im not just saying it as I am a therapist) but when I was training I recieved one every week on different areas and was amazed how much better I felt. My back used to be awful but I now hardly struggle. Most of my back pain was actually from tight muscles in the legs aswell

 

[youngfarmer]

Didn't even realise anyone had replied to this-but thanks everyone!

Have been recommended the prolite back support by a friend who also injured her back years ago. I just need to collect the pennies together and get one (although asking for 1 for Christmas may work lol!)

Rhino mine is also from 2 fractures (1 compression fracture in L1 and a burst fracture in L2) which happened January of this year.

Mine is definitely also worse first thing in the morning and sometimes eases off during the day, but other times just gets worse. Not really willing to take any pain killers (maybe stupid?) as I was on a lot of them for 8 months of this year and they did no end of harm to my body (internal bleeding, just for an example!). As I'm also on a fairly hands on uni course, I also don't want to mask any pain and then do too much and make any pain worse.

For the people who have had fractures-is it fairly common to feel like you need to crack your back (no pun intended!)? Most days when I stretch as I'm getting out of bed, it feels like I really need to crack my back. I'm a little nervous about trying in some respects, as it's such a recent injury and hasn't completely healed yet. But I'm unsure if this is common? Doctors could give me no answers

Thanks again for all the replies

 

[AmyMay]

Have you been to a good sports physio and taken some advice from them?

Swimming is not always a good idea if you have a lower back injury......

 

[Jesstickle]

Mine definitely isn't broken. Just muscular. My mother broke 3 vertebrae and has never had a day of pain. How is that fair? I think mine is egged on by the fact I have a smashed up knee and limp a fair bit these days!

 

[youngfarmer]

Have you been to a good sports physio and taken some advice from them?

Swimming is not always a good idea if you have a lower back injury......

I spoke to the sports physio at university (agricultural uni but we do sports degrees-don't ask ) and she had basically said to do pilates and yoga, but that riding would be extremely beneficial as it would build the muscles where I require them and also help with posture. However- I have no access to a horse and can't afford lessons. Except from riding friends horses, it's not an option I have.

Pilates and yoga also caused me more stiffness and pain, but some people have said it does for the first few sessions so I may try again. Wasn't aware swimming wasn't good for lower back injuries. Can I ask the reasons that it isn't good? Was told it would be as it's none weight bearing and works the whole body

 

[youngfarmer]

Mine definitely isn't broken. Just muscular. My mother broke 3 vertebrae and has never had a day of pain. How is that fair? I think mine is egged on by the fact I have a smashed up knee and limp a fair bit these days!

I don't know much about thoracic back injuries, so probably can't be of much use, but I do find that wearing a bra with cross-straps on the back helps to relieve any tightness/stiffness around that area and relieves pressure. However I only get this due to having large lady lumps so may not apply to a muscular injury/weakness

 

[Cobi]

Not really willing to take any pain killers (maybe stupid?) as I was on a lot of them for 8 months of this year and they did no end of harm to my body (internal bleeding, just for an example!). As I'm also on a fairly hands on uni course, I also don't want to mask any pain and then do too much and make any pain worse.

Makes sense, that is all my doctor was willing to do for me i am afraid, 'live with it' was her favourite line, so I do and on a bad day have to mask the pain, and like you said thats all it does!

Hope you find a solution to yours, 5 years down the line for me and still no better.

 

[youngfarmer]

Not really willing to take any pain killers (maybe stupid?) as I was on a lot of them for 8 months of this year and they did no end of harm to my body (internal bleeding, just for an example!). As I'm also on a fairly hands on uni course, I also don't want to mask any pain and then do too much and make any pain worse.

Makes sense, that is all my doctor was willing to do for me i am afraid, 'live with it' was her favourite line, so I do and on a bad day have to mask the pain, and like you said thats all it does!

Hope you find a solution to yours, 5 years down the line for me and still no better.

Sometimes doctors are just so useless. I had 1 senior doctor in hospital leave me without any pain relief (when I had been on a lot of morphine for about a week already) for about 4 hours whilst he rounded up other doctors and nurses to try and find a vein. He then asked me "how much pain are you actually in?" which I replied "as much pain as you can be in with a broken back" . I must say, my GP and local nurses at A&E have been a much bigger help to me than the neurosurgeon and team who were assigned to me from "the best trauma hospital in the country, who specialise in spinal injuries" .

If I find anything useful, I will definitely let you know. It's no fun being left in pain/discomfort and the specialists seeming as if they couldn't care less.

 

[AmyMay]

Pilates and yoga also caused me more stiffness and pain, but some people have said it does for the first few sessions so I may try again. Wasn't aware swimming wasn't good for lower back injuries. Can I ask the reasons that it isn't good? Was told it would be as it's none weight bearing and works the whole body

Pilates and Yoga is all about core strength and flexibility - and like any other exercise, yes you'll feel it when you first start doing it. But if your core is strong then you will support all the muscles in your back better. Which is another reason why riding is also such good exercise.

Swimming depends on the type of injury your back has sustained, because the combined movement of leg and vertical arm movement can cause more damage (if it's musculature). So you do need to ask specifically about whether you can swim. Chances are you can. However, I couldn't with my recent back injury. My back is now healed, and I've been given the go ahead to get back in the pool.

 

[Jesstickle]

I don't know much about thoracic back injuries, so probably can't be of much use, but I do find that wearing a bra with cross-straps on the back helps to relieve any tightness/stiffness around that area and relieves pressure. However I only get this due to having large lady lumps so may not apply to a muscular injury/weakness

I am ahem, a bit busty too. Although if that is the cause one must be significantly bigger than the other because I only get pain on the left hand side of my spine!

 

[youngfarmer]

Pilates and Yoga is all about core strength and flexibility - and like any other exercise, yes you'll feel it when you first start doing it. But if your core is strong then you will support all the muscles in your back better. Which is another reason why riding is also such good exercise.

Swimming depends on the type of injury your back muscle has sustained, because the combined movement of leg and vertical arm movement can cause more damage. So you do need to ask specifically about whether you can swim. Chances are you can. However, I couldn't with my recent back injury. My back is now healed, and I've been given the go ahead to get back in the pool.

I may have to just grin and bear it for the first few sessions of pilates and yoga then. Was put off more from it causing me more pain and worrying about possibly more damage being done.

I can honestly say that I have no idea what kind of damage my muscle has sustained but I had only really considered that it was muscle wastage if I'm honest. Will look into seeing a sports physio and possibly even sports massage.

How are you finding swimming after your injury?

Thanks so much for you help too, very much appreciated

 

[AmyMay]

I may have to just grin and bear it for the first few sessions of pilates and yoga then. Was put off more from it causing me more pain and worrying about possibly more damage being done.

It shouldn't hurt when you're doing it - and you should tell the instructor of your injury.

I haven't actually got back in the pool yet. Too busy being hammered by a personal trainer and skiing lessons.....

All good stuff though

 

[Tinsel Trouble]

I see the osteo every 3 weeks for my whole length of back, shoulders and hips. I have found that supports stop me moving which makes the stiffness worse. My currect exercise to help move everything is to interlock your fingers behind your neck, close your elbows as if you have a large crayon there and draw the alphabet (baby letters). This moves your whole back and shoulders! I get lost around 'g' and am in the market for a wall hanging but it seems to work!

Don't try swimming with lower back pain- you will end up arching your back and putting pressure there if you've not been taught properly. Have you tried a flexi-tone- to strengthen your abs and support lower back that way...?!