Chronic Back Pain Management

coppertop_4

So I fell off a horse in Junior High (got back on too) around 1993 and have had back issues since. I've been to (and still go) to chiropractors and massage therapists. I can get maybe a day per month where the pain is minimal. My neck and upper back are the issues. I spent 11 years with a phone pinched between ear and shoulder, hunched over a computer for as long as I've worked and I am just so tired of the pain. On a scale from 1-10, 5 is normal and it ranges from a 2-8. I just started taking Vitamin D and fish oil as recommended to me. I don't get much sun where we live and when I do see sun I'm wearing sunscreen cause I burn really easily!
Anyway............... I'm looking for answers, people who know what I feel, and people who are also searching for answers cause they are tired of the pain!
I like yoga- I'm also on that plan right now too to strengthen the muscles around the neck and spine in hopes of pain relief too.
Leave your thoughts and suggestions please!!!!! I like to be active, but sometimes its hard to get moving (And no, there aren't any depression issues except I'm depressed cause I don't see enough sun

inafog

awwww I'm sorry you are in continuous pain. It truly does suck. I hurt my knee back in September and I have not done anything physical in months. I'm done with physical therapy, but I'm not all the way healed where I'm back to normal. I cringe when I think the worst, like am I going to live with this pain for the rest of my life. I would assume in your situation that you are more than likely going to continue to suffer, I don't mean to sound heartless, not at all, just being honest. Are you on pain meds? You could always sit as low in a hot tub as you can get, maybe that would help with the neck pain, that's if you have access to one.

kitsilana

Has the cause of your back pain been diagnosed?
I know you said you fell off a horse, but did you break something? Is it a disc issue? Scar tissue?
(Probably a combination of things at this point)

My wife (and I, to a lesser extent) has back pain issues, specifically sciatica, but also muscle tension in her upper back and neck, causing, or at least contributing to migraines, etc.
The sciatica is caused in part by a hereditary predisposition (half her family seems to have it) and partly by having a very heavy physical job for over 20 years.

She manages her pain with a combination of things:
- regular low-impact exercise, especially core strengthening and stretching (like yoga, Pilates) as well as swimming
- Keeping her weight in check and eating healthy. She used to take glucosamine and a couple of other joint-friendly supplements but stopped.
- anti-inflammatory pain killers like Advil, but only of absolutely necessary.
- Treatments like Osteopathy and massage, with a little bit of physio. Again, she only books treatments if her regular self-maintenance doesn't cut it, the pain is impacting her sleep or preventing her from going swimming, etc.

I think the biggest change for her was when she discovered Osteopathy and the different approach of an alternative health practitioner.

Before that she went through years of the official NHS (we lived in the UK at the time) care and it was just aweful. She was taking loads of pain killers, having X-rays and MRIs, she had a fascial joint injection (which has worked amazingly well for some of her family but only made her sciatica worse). The final straw was when she was referred to a dirge on who told her he would fuse part of her spine. She was 26 and walked out of there going 'no way!'

2 weeks later she 'discovered' Osteopathy and, I know this sounds super corny, but it changed her life.

middlehaitch

I don't have personal experience, but there a lot of people in my aqua fit class that do it because of either injury or arthritis precluding them from land based strength and strech type classes.

It is very low impact, but will help your mobility and strength.

There are various levels of class available, as well as physio led individual classes.
Check with your doctor and see if it is suitable for you. If it appeals to you of course.
Cheers, h.

ejcanavan

Unfortunately I know your pain all too well. It started with degenerative spinal disease followed by Facet Joint arthritis, so years of constant back issues. A few years back I had both of my hips reconstructed and while in traction they damaged my femoral and psoas nerves which made my back pain even worse. I have been back and forth between doctors for almost 15 years between the ortho and my pain specialist.
After an MRI they found the damage can't be reversed but it can be controlled. Here's what I do for pain relief, keep in mind I take ZERO pain meds now.
- Massage Therapy. Some insurances cover it, some don't. But if you can afford the $50 a month get a Massage Envy membership.
- Aqua Therapy. I hit the pool 3-4 times a week. 24 Fitness has a therapy pool at the one I go to which stays at 97 degrees, that way the muscles don't cramp from the cold. If not a low impact water aerobics class will keep you moving and feel great when you build muscles around the damaged area.
- Nerve blocks. This is a huge one and not to be taken lightly. I get a block in 3 root nerves every 6 months. This isn't a long term solution but it helps your body "re-route" the nerves and you feel less pain. I wasn't a huge believer until this past October when I had a triple block and now I am working out well 4-5 times a week and rarely need anything more that motrin.
- Core, core core. I can stress this one enough. Work on your core to support your back !
- TENS or STIM. I was perscribed a TENS machine and swear by it. It is almost equatbale to electroshock therapy but on a lesser scale. 20 minutes or so at a low voltage promotes healing. When I hurt a lot it helps so much, but if you turn it up too high you will be sore the next day in the surrounding muscle !

Sorry for the book. After 4 kids and some staggering injuries I am all too familiar and feel pain meds was the worst thing I ever did. And of course, weight management helps too

rach021979

I JUST asked a similar question today. This site is great.. so may responses. I have 4 herniated and bulging disks w/ arthritis. Since I had my baby it has gotten a lot worse..going out on me 2 times in 3 weeks. Crawling on the floor just to get to the next room, hardly able to walk. For me if I can walk a little bit that helps and I have to really watch what I do. I have to stay conscious of what I do and how I do it every day. I love the yoga too. Staying in bed or sitting on the couch-which I did a lot because I was depressed made it worse. Speaking of..the pain really causes depression so I try to find ways to stay positive. Chronic pain really stinks doesn't it? I'm going to start acupuncture soon, I can let you know how that goes.

GaleHawkins

coppertop_4 wrote: »

So I fell off a horse in Junior High (got back on too) around 1993 and have had back issues since. I've been to (and still go) to chiropractors and massage therapists. I can get maybe a day per month where the pain is minimal. My neck and upper back are the issues. I spent 11 years with a phone pinched between ear and shoulder, hunched over a computer for as long as I've worked and I am just so tired of the pain. On a scale from 1-10, 5 is normal and it ranges from a 2-8. I just started taking Vitamin D and fish oil as recommended to me. I don't get much sun where we live and when I do see sun I'm wearing sunscreen cause I burn really easily!
Anyway............... I'm looking for answers, people who know what I feel, and people who are also searching for answers cause they are tired of the pain!
I like yoga- I'm also on that plan right now too to strengthen the muscles around the neck and spine in hopes of pain relief too.
Leave your thoughts and suggestions please!!!!! I like to be active, but sometimes its hard to get moving (And no, there aren't any depression issues except I'm depressed cause I don't see enough sun

Coppertop fish oil has been helpful for my arthritis pain for many years and I just got serious about getting my Vitamin D3 levels up out of the 20's range.

It may not be of help in your case but my 7-8 pain level has dropped to 2-3 on a 1-10 scale after I cut out most all carbs (<50 grams a day) and replaced them with fats.

I hope you can find a diet that will help with your pain. I too go to the chiropractor, massage therapists plus acupuncture.

coppertop_4

Wow! Such amazing response so quickly!!! To complicate my issues- I live on a island with no "real" swimming pool, no real gym, questionable health care, and it's cold. I'm only waiting for my husband to retire so we can live somewhere with more sun and more options!
- Inafog-- no hot tub, just a shallow bath tub and no I am not on pain meds. There are not a whole lot of known options to me except hydrocodone and oxycodone which I'd rather not mess with. Asprin, Tylenol, Ibuprofen, Aleve-- non of these touch my pain. I take them hoping it will help but I'm always disappointed. I have several massage type things in my home and I'm a HUGE fan of BIOFREEZE!!!
- kitsilana-- I have scar tissue under my left shoulder blade, and degeneration in my neck, but no diagnosis from a medical Dr. these are chiropractors opinions.
- Ejcanavan-- What are the nerve blocks??? I do have a version of the machine items you are referring to. Bought one in a mall and have had the real deal in an chiropractic setting many times also. I wish I could get in the pool more but its not an option seeing as one open swim at 6am is the only time my tiny town allows it.
- Rach021979-- Yes please let me know what you think of acupuncture!!
- GaleHawkins-- Thank you for the input! I was hoping someone would confirm that I'm on the right track with those items!!!
-
thank you all!!!

crissled76

I had chronic back pain for years until I lost weight and began a regimen of reflexology and therapeutic grade essential oils to reduce inflammation. I changed what I was eating (cut out most processed foods) and stuck with natural and organic ingredients as much as possible. My personal belief is chronic pain is an inflammation response. Squelch the inflammation and the pain diminishes. I had a treatment called raindrop therapy done and it changed my life and drastically rid me of pain. I also still go to the chiropractor twice a month, take time to myself, and limit stress as much as possible. Staying active helps immensely and I also love bio freeze! I used to take medications evey night for pain and haven't taken anything for back pain in a very long time.

itsclobberintime

What helped me was a combination of stretching, strength training, and eventually foam rolling.

GaleHawkins

Stretching even mildly really helps start my day right.

goingforahundred

Gale, where do you get the coppertop fish oil? I did a google search and nothing came up.

disneygirl626

I herniated a disc and crushed my sciatic nerve, it remained crushed for months until I had surgery. I exercise to keep the pain at bay, as recommended by my pt. Building a strong core really helps but honestly I loved pt. Physical therapy is amazing because a professional guides you through and teaches you exercises that are targeted to relieve the pain and strengthen the area that is affected. Helps safeguard from future injury and relieves pain.

PeachyCarol

I have degenerative disc disease, scoliosis, and psoriatic arthritis. While I'm on medications (Mobic and Humira), I've found walking and core work help the most.

I have chronic migraines and they've been acting up and keeping me out the gym a lot lately and my back has been feeling it.

coppertop_4

goingforahundred wrote: »

Gale, where do you get the coppertop fish oil? I did a google search and nothing came up.

I'm coppertop

ejcanavan

Nerve blocks are where they essentially take a needle to the root nerve in your spinal cord and chemically supress the nerve from sending the pain signals.
http://www.spine-health.com/treatment/injections/lumbar-epidural-steroid-injections-low-back-pain-and-sciatica

coppertop_4

Oh ok I gotcha! My pain is cervical/thoracic though, so a specialty clinic is usually needed. (Which I'd pay $1000 just to fly to Seattle followed by whatever my insurance won't cover.

Elise4270

I have chronic low back pain. I recently started PT and its really helped me. I just have to be patient with myself. Stretching helps a lot too.

Tonia1

I also find core work is helping my back immensely. PT guided. Also, pool core work and stretching are great too. Massage, Mobic only when I need it. I also have DDD and a mild herniated disk. Biggest thing is to be patient with the exercises and follow all the guidance your PT gives you.

turtle0022

Having suffered a back fracture, herniated disks at lumbar area and a torn meniscus of the knee, I found swimming and aquatic classes to be best for me. I was under pain management care, getting periodic injections, physical therapy, massage therapy and aquatic therapy over the course of the past couple of years. My orthopedists and pain mgmt physician have highly recommended swimming and aquatic activities following my rehab, along with the recommendation to lose weight. Working on the weight issue and began a plan to swim laps for exercise and take aqua aerobic classes in between. To that end, I just finished swim lessons to learn proper breathing and technique so I can get the most out of my time and effort. It's such a low impact way to work the entire body. I don't get out of the pool in pain and know that I'm getting a good workout without hurting myself further or setting me back in some way. The fitness center I go to also has a warm water therapy pool and offers classes with gentle stretching (for arthritic patients and those with other issues) that is so soothing and feels wonderful. I'm sorry for your pain and understand how chronic pain feels. I suggest discussing your options with your doctor so you can find the best fit to help you feel better.

tcalamity

Ive always had back pain of some sort since i slipped a disc at the age of 13. Ive had 4 children over 20 years and put weight on which changes posture. But ive also been working as a maternity clinical support worker for 8 years.

In 2011 i decided to train as a midwife loved it. But in January 2012 my back was playing up and i started getting annoying pain down my leg. Anyway cut a long story short i had to step off my degree to get my back sorted in july 2012. However like someone else mentioned Nhs treatment has been awful and im saying that as someone who works within the nhs.
Ive had physio and after that i ended up with a complication. I have degenerative disc and my back just went again and trapped my S1 nerve which caused immediate numbness in my left thigh. I then had mri scan and nerve block and facet joint injections and nothing helps. In December last year my foot started going numb so i returned to my consultant as its now 3 years and over two years with numbness. Im going back to see my consultant this week with results of my second mri so im hoping fir surgery on the nerve issue as this is causing more pain.

Anyway through the time ive exercised daily until last December where things got harder. Since then ive struggled. But i try if nothing else do a walk. I stretch everyday and foam řoll but i cant foam roll my lower back. The best advice i can give is to keep active even if you dont feel like it. The minute you stop is the time it gets worse. I need to focus on my core as this is the worse area. I suffer from migraines too which is related to my back.

One day at a time

Steph_135

I have had low back pain (since high school) and nothing worked till I went to the chiropractor.

I take a glucosamine, chondroitin, msm supplement (3 in 1), and fish oil for my joints.

This may sound hooky, but do you "carry the weight of the world on your shoulders"? Try to let go of any blocks in your life that may also be inhibiting your enjoyment of life. (See books by Louise Hay, ie "You Can Heal Your Life"."

Sending good vibes.

Liftng4Lis

I had a really bad car accident a few years back, and after almost a year of every type of PT, I discovered Hellerworks.

Angiefit4life

I was diagnosed with ankylosing spondylitis last year. I find with walking almost daily helps. Good luck on your journey:)

coppertop_4

Liftng4Lis wrote: »

I had a really bad car accident a few years back, and after almost a year of every type of PT, I discovered Hellerworks.

What is Hellerworks? I googled it but only found rail transportation lol

coppertop_4

I've been doing yoga for my back/neck everyday for a week. Some are 10min twice was 30min (cause it felt great)
One full week of added Vitamin D3 (said to help with pain, and needed cause I'm in a northern climate and don't see the sun) and 4 days of added fish oil and glucosamine/condritant. My pain for the last three days has stayed around a level 3. This is progress!!! Now I need to keep it up and see what happens -- usually my body screams at me around TTOM but I'm hoping to have the upper hand!!!

The yoga I do was given to me by my chiropractor "Prana Maya vino yoga therapy with Gary Kraftsow" it's not a fancy production- just real people showing you what to do.

coppertop_4

I skipped yoga yesterday.
Pain up to 6 by dinner time.
Not cool!
Yoga and bio freeze this morning!

coppertop_4

Pain level 1!!! Holy smokes I can deal with this!!!!!
My chiropractor is awesome!!!!!
Followed up today by a massage and use of an mr4 cold laser treatment. I feel really good!!!! I needed a nap after treatment and drank over 12 glasses of water cause I was thirsty! Slept like a baby! Woke up feeling pretty good. A bit stiff from massage/laser but it should go away tomorrow.

LovingLife_Erin

I had a cervical spine (neck) injury several years ago. I live with nerve damage, chronic pain, and limited neck movement now.

In terms of exercise, I love aqua because I can jump around without the pain of impact. I've also had a trainer go through weight lifting stuff with me so I know what is safe, and what isn't. Otherwise I stay away from high impact stuff.

Honestly, I've found working out to be really freeing. I feel like I have control of my body again, which is really great.

sjeanpayd

I've had two back surgeries and was left with numb toes. I've been taking a weekly yoga class for many years now and I would highly recommend trying that. The numb toes are mostly gone now, though it did take awhile for them to feel better. Someone did mention stretching, and that helps as well. Good luck!

coppertop_4

Cold laser. Maybe did too much too soon. The pain stayed around 6 all week. But if can feel more movement.
Pain around 4 this morning. Down to a 3 after yoga and roller. Now to decide if the cold laser will be worth the pain or not-