Back Pain -- PLEASE READ!!!

i would definitely recommend massage, and maybe icing your lower back when it starts to hurt

Hey! I feel your pain haha! I have had lower back issues since I was 13 (yes, 13!) and I actually threw it out last week doing the freakin dishes of all things! I definitely went and saw a chiropractor and that helped and I also stretch. If you lay on your back and bring your knees to your chest you will probably feel it pull (stretch) and you can also kind of "roll" around..I call it an "egg roll" and that will stretch as well. stretching your hamstrings would probably be good as well. If you can't pull your knees to your chest, have someone push your feet so your knees are pushed toward your chest. I'm not a DR or anything close but this is what I have done/do to stretch my lower back out. Oh! I also lay on the floor (on my back) and take one leg over and try to keep my upper body (shoulders upper back etc) on the floor so my lower back stretches. I would say though, if you can't get it to feel better at all a chiropractor would probably be a good idea! And icing as well.

I sprained/pulled/strained my back a few years ago and was sent to Physical Therapy for 8 weeks. But ever so often, I can sneeze or twist/bend and it will cause the stabbing pain to come back in my lower back.

I've taken the last 2 weeks off from my morning boot camp class & rollerblading (excellent cardio and leg workout), but HATE not being able to workout and want to get back at it.

I know that time is probably going to be everyone's answer as to HOW I GET MY BACK TO HEAL, but if anyone's ever had this happen or is knowledgeable to help, I'd love to hear suggestions. Which exercises to do, whether or not to go see a chiropractor and/or massuse... anything that will help.

I appreciate your time -- and I'm sure my boyfriend does too, seeing as he's had to deal with me, our two dogs and cleaning the house!

Hope you all had a great weekend & thanks for your time!!!

~ Randi

If it is indeed a muscle strain, then that indicates that you have a weak back/muscles. You need to strengthen the back muscles and all those muscles that support the back...CORE, Hip, glutes, quads.
Do Your research...Google and go to YouTube .

No expert here, but if you have access to a chiroprator who specializes in sports chiropractic, I would highly recommend it. I have battled SI joint issues for years while seeing my chiroprator. It wasn't till I started seeing a sports chiropractor did I truly understand the issues and how various muscles worked together. With a combo of adjustments, physical therapy type stretches/exercises, and graston technique therapy did I finally feel relief. The graston therapy did me wonders and I'm back to running, lifting, plyos, etc.

Sounds like you might have a blown or bulging disk. My husband had to have back surgery because of it. Not saying that's what will happen to you, but if you do not sneeze correctly (or brace yourself for it) you can blow out a disk. In the future, make sure you curl your back over, putting your hands between your knees before you sneeze. I know it sounds weird, but my husband was instructed to do this after his surgery.....

I have had wonderful results with my back and neck by seeing a licensed massage therapist. It does take time.

Once you are sure that you do not have a serious injury that needs medical intervention, I have had great success with a combination of yoga and pilates. Just be sure that the teachers are top notch. My yoga teacher also is trained in yoga therapy so she has stretches for whatever ails me, and it has been invaluable at not only helping with ridding me of aches and pains, but preventing injury. The pilates also is excellent for protecting your back from injury.

Good luck!

I had a bulging disk in my lower lumbar for YEARS and chiropractor was the only thing that started the healing for me by working the bulge back in. along with that there is one exercise my physical therapist suggested to me (i do it every day). Lay on your stomach on the floor, arms relaxed at your sides for a few minutes, until you can feel all the muscles relax. Move your hands up to under your shoulders in the push-up position. Press your upper half up, but leave your pelvis on the floor and stretch up while breathing in, then lower down breathing out. repeat this for about 5 minutes. i find that when my back is stiff or I'm starting to bulge it will kind of hurt for the first few days, but if you do it every day it will increase the flexibility and help realign the pulling muscles and tendons into the natural and relaxed position. Also try to refrain from side sleeping for a while. I know that can cause twisting stress to the back. Good luck I hope this helps. Also for a deeper stretch once you're flexed out is to breath out and let your spine sink towards the floor in the up position then back in before breathing out on the downward position.

Work on your ab muscles - strong abs = strong lower back. I have the same problem with my lower back and the stretches and strengthening exercises my chiro gives me help more than the chiro himself. So, once you heal this time, really concentrate on strengthening that core. A chiro will give you great exercises, but also want you to come in and come in often. A "normal" doc may have the exercises to give you if you call or you can just do a google search I suppose too.

For my back - getting it to heal now is just a time thing (although I have found chiropractors help) and icing helps a lot (brings down the inflammation). You can buy an ice pack that will strap around you to stay in place so you don't have to stay laying down (which hurts my back) from Walgreens.

Eat alot of bananas! They help heal the muscles!! Ice it for 15-20 minutes and then heat for 15-20 minutes and keep repeating as much as you can each day. That will help ALOT!!! Hope this helps!! Good luck!