Long term back pain sufferers

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pottamus

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Looking for some words of advice, hints & Tips and some wisdom here!!!!
I have had major back problems for the entire summer (over 4 months), which has mean't no riding and not a lot else either!
I was given the all clear a few weeks ago to return to riding and 'normal' activities. I have not gone mad...just started quiet walks around the block when able. BUT...my back started hurting again last week so I stopped the riding and I am now having to book myself back in to physio as it is bad again this week.
I am really worried that this will be an ongoing problem now and need to get back to some sort of normality.
So my questions are....what have you guys done to help your situation in terms of posture, exercise, lifestyle changes etc and have any of you found a link to repeat flare ups and stress?
All help gratefully received....PLEASE!
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I have problems with my lower back.

It's aggravated by work (I sit at my desk all day), driving, and falling off horses.

It's helped by walks round the office at least hourly, a 5 minute stretching session at lunch, when I wake up and before I go to bed.

I go to yoga once a week, which has made a big difference, and riding also helps me keep some movement in it. Pilates also helps, but I don't do it as often as I should.

I find that I need physio every year, and about 10 sessions sorts me out for another year. I notice a big difference when I skip his suggested stretches, and if I have a week off yoga.

I always use a barrow for mucking out now, and my dad has made me a trolley so I don't need to carry water buckets.

Gentle hug to you as I know how painful and frustrating it is.
 
Ive just today been diagnosed with Joint Hypermobility in my knees, ankles and toes and have to have physio and see a podiatrist

Ive got to go for a MRI scan to look further into my sacro-illic joint and there's no obvious inflammation but its obvious something is wrong somewhere
 
The muscles in my lower back go into spasm and tighten right up - usually on one side or the other and this then starts pulling everything out of line. Sounds minor but seems to cause a lot of pain and trouble sorting it out!
 
a good mctimoney chiropractor sorted out my chronic back problems. a Tempur mattress, never crossing my legs while sitting (terrible for pelvis), trying to stay straight and do things equally on each side (even muck-picking etc), avoiding one-sided sports (no 10-pin bowling, as i found out the hard way), lifting things very carefully, remembering to ask for help lifting heavy stuff, and the occasional chiro sort out/check up, keeps it right.
good luck, hope you get it sorted.
 
My lower vertebraes and hips used to always come out of place. I then started to do more walking and core muscle exercises. I was clear from seious pain for nearly 3 years and then had to put it back in again recently. If I can not walk too much then my back does get bad, so my advise is plenty of walking
 
I've had Sacroilliac problems since I injured my back 12 years ago. I have bi-annual trips to physio, stretch as much as poss (not as often as I should), I have to take it easy with regard to carrying stuff and make sure I keep my back straight when I muck out, etc. It is a real pain in the *rse tbh. When it is bad I can hardly move and have to be helped in and out of bed, up the stairs etc, but I still manage to bark orders at my OH!
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I have some really strong painkillers and anti-inflam's as well for when it's too bad and I very naughtily use them so I can ride
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I echo the Chiro

I suffered from long ter back pain from the age of 17 (13 yrs) after injuring my back lifting a patient in a nursing home. Had seen GP on numerous occasions, been for physio, given painkillers, told to not ride (made it worse), been for axrays,scans etc etc - GP basically told me it was a long term concussional problem and to take painkillers when it was bad - nothing more they could do.

OH kept saying about a chiro but I dismissed it having been through all the rubbish (apart from chiro) before - said no, they'll never sort it. it's always going to be a problem.

Then, beginning of feb this year I really tweaked it mucking his mare out. For 7 days it was agony, was on double dose of nurofen, GP gave me diclofenac - still no better. In the end OH stuck £30 in my hand and rang the chiro (guy used to be Harley St and trains chiro's) - Off I went totally disbelieving it would work.

The first thing I did when I came out was ring OH and tell him it was the best £30 he'd spent! Chiro was amzed nothing had been done - I had 11 vertebrae out of line and spasm problems in my right shoulder and left hip. Chiro said he could fix the pain but I would need ongoing treatment to 'sort' the problmes - best he though he could get was 3 weeks of comfort a week. He wasn't pushy, just basically said he could ' fix' me as things went wrong or I could go regularly.

I've not been back and haven't taken a pinkiller since! Still get a grumbling pain if I stand too long but other than that my back is fine.

God - that turned out a bit long
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Likewise a sciatica sufferer, due to having children & falling off horses!! (Not at the same time)

Find gentle exercise very good, sadly no bed rest for me, Pilates v. good, go to gym & ride regularly, remembering to keep a good posture at all times. Just always have to be careful with mucking out, shifting hay etc.
Good luck!
 
Ok, I've had similar problems after my road accident. It will take time for your back to strengthen up but it does get better. Firstly, what medication have you been given? I would talk to your GP about some muscle relaxants. I took very low doses of diazapam to relieve the muscle spasm - it may help to take one 30 mins before you ride. Also try taking an anti-inflamatory - something Ibuprofen based will help as it eases the pain so stops you from causing other problems by over compensating with your position.

I had two years of chiropractic treatment which became a weekly/monthly torture. Some people swear by acupuntuce but I found my muscles were so badly in spasm that acupunture just made me hurt more & I got very good at bending needles. What worked for me was Bowen therapy (same as horses have) which works on the basis of retraining your muscles to hold everything in place. A few sessions in quick sucession are definitely worth a go, but ask what type of Bowen therapy the therapist does before you commit to treatment - some follow a harder, more invasive form of Bowen than others. I find the soft form works for me as when you back is giving you problems anyway, the last thing you want is more pain! My back/neck still aren't 100% right now, but I can do sitting trot now without getting off feeling like a cripple.

Do look in to Alexander technique, this is about correct posture & will aim at working your stomach muscles to strengthen your posture without putting more strain on your back. Another thing I have found helpful is when you watch tv in the evenings, instead of sitting on the sofa get one of those big infatable gym balls & sit on that. It makes you more aware of your posture & helps you to strengthen the muscles.

Good luck! xx
 
I have ligament damage in my lower back and suffered for years until my doctor recommended 'Treat Your Own Back' byRobin MacKenzie (I think). It 's great and has worked wonders with just a few simple exercises. For years I was too afraid to lie on my front for fear of getting stuck but that was exactly what I need to do. I now sleep on my front as much a spossible and rarely have a bad back day... The book is defo worth a read..
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Thanks Panda2007 for your info...at the peak of my pain I was given decent doses of codeine, ibru and diazaphram...these did help and I have been off them for a while as things were improving so much. I could not continue with the diazaphram as it knocked me out for the following day even on a minimal dose...I was falling asleep everywhere...not good! I have started a Pilates class too and do exercises 3 times a day from my physio. I appreciate it takes time but having improved so much and vertually free of pain...it has now gone down hill and I do not even know what caused it to do this!!! I guess I will have to keep trying to improve everything and that it is to be a long term thing.
 
I have a slipped disc which I did just over a year ago, and this causes sciatica. I have to make sure I don't bend over and lift things (must bend knees!), and I have to sit properly at my desk - I have a chair which tips forward and that has helped loads. I also had physio and that taught me some exercises. In my case riding my pony seems to really help, it seems to untrap the nerve, but I am not as flexible as I'd like to be.
 
I too have a bad back and use a Prolite back support when riding. They are very good and support the lower back, keeping everything where it should be and eliminating twisting. They are designed for riders and are in most equestrian catalogues, I got mine from Robinsons for about £35, well worth it.
 
I felt I had to write to tell you my story. I was carrying a LLP ( light portable pump) as I was a firefighter. Suddenly I tripped and fell. There was only 2 of us carrying it, and there was supposed to be 4, it was bloomin heavy.
It wasnt until a couple of days later that it went completely when I turned to wave at someone when getting into my car. The pain was excrutiating, and I was so frightened, as I thought I had paralysed myself. I went to Docs and he suggested pain killers and rest.
That was 15 years ago, and it would `go` every so often, and I would go to a mcTimoney chiro but it didnt seem to do a lot of good. Over the years it would go at least twice a year and leave me in agony. I tried accupuncture, chiro, reiki, osteopath, kinesiology (this helped a lot, but still got attacks), Bowen, you name it, I tried it. About 10 years ago, I had an x ray and they said, usual wear and tear on spine etc. But an x-ray cannot see the muscle.
About 2 years ago, hubby became a football manager and arranged for a physio to join the club. He was a remedial sports massage therapist.
He found that although my lower back was the big pain problem, it stemmed from my buttocks!!!
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He said that my periformis muscles were so knotted, it was causing regular spasms and that my core muscles weren`t strong enough to support my back muscles. Thus when lifting, bending etc, they woule twinge and spasm easily.
After a couple of treatments, I had fewer twinges, and the acute pain would come gradually after a couple of hours instead of immediate and not last as long.
I also used to suffer with sciatica and it also helped this as these muscles are against the sciatica nerve.
I also started some exercises to strengthen my core muscles and this was 20 months ago. Usually by now, I`d have had at least 4 attacks, but I have been very good. Touch Wood.
I stopped the exercises after about a year but remember to use theses muscles to keep them strengthened. There is hope and I know how very frustrating this is for you.
As for the mattresses, we bought a Waterlatex, which is just foam and similar to the big named one mentioned above, and I used to wake up with lower back pain every morning, having to hold onto the sink while brushing teeth and sitting down and twisting to the side to put underwear and socks on etc, I`m sure you know what I am talking about.
I also know of 2 friends who have both recently bought one of the big named mattresses and they both said that for the first 2 weeks, it was a lot better then after that, it was worse than before. I now have a normal orthopedic mattress and I am loads better in the mornings too.
So after all that essay, I would tell you to do exercises to strengthen core muscles and also go for a sports remedial massage with qualified person. When I had my first massage, my butt felt very bruised and when I ran up the yard, I was saying "ouch, ouch ouch" every stride but I am glad that it has been realised.
I do have `off` days (usually near the monthly curse) but it is minor and I am careful and for the rest of the month it is great. When I used to show jump on a Sunday, the monday, I would be very stiff and sore but now I am the same as the Saturday, (normal).
I have told you my story, but everyone may have a different one regarding treatment. But by realising where the pain was stemming from, it is treatable. I do go for a massage every now and again when I feel the need, when I get the odd twinge, and it is keeping it at bay. I do hope you get it sorted. Good Luck.
 
I mushed mine in a car crash 7 years ago causing lower back pain. I tried physios, and chrios and injections in my back, but not much help. Just got on with things. Not sitting still to long in the office was important. I was reconmended to go swimming, walking or cycling. Be carefull how many pills you take, because I have done some damage over the years with mine. I have a TENs machine which is fab. Just put a couple of pads below the area of pain and a couple of pads above and then it zaps the area with electric shock type of thing. Works great for me and is supposed to be good for muscular damage which is what I have.
 
I also use a TENS machine particularly in the mornings when my back is stiff and feels as if it is going to "go" or when the pain is bad. I tried lots of treatments but dry needling (acupuncture) and a very good physio have helped me most. I have been to several physios and some of them haven't helped at all and some have given temporary relief from the muscle spasms but the physio and acupuncture combined have given the greatest pain relief and it has also lasted longer than any of the other treatments. I think that different things work for different people and that seems to be backed up by the differing responses on this, and previous, threads. Good luck in finding something that works for you!
 
Thank you all so much for your ideas and experience, my OH has just bought me a TENS machine to try...won't solve the problem but will help hopefully with the pain bit and get my muscles to relax a bit.
So we will see how that works and I am going to start doing a bit more walking again each day too and loose the weight I have put on since this all started...1 stone!!!
 
Treat Your Own Back, is a book I would recommend as well. I always use a cushion in the small of my back when I drive and also in bed, a rolled up towel will do. Dont carry many water buckets now, use a hosepipe to a bin instead. My sympathies and good luck.Also find a wrap round velcro fastening belt a good help, when needed.
 
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