back pain

Smilineyes
Smilineyes Posts: 346 Member
edited September 18 in Fitness and Exercise
I'm only 23 but I've had a bad back since I was a sophomore in high school. Yoga was really helping with it, but last week I slept on a soft mattress, which really sucks for my back. It hasn't got back to feeling right yet. I'm still doing yoga almost every day but taking it slower and I'm sleeping with a pillow under my knees which feels great. But during the day I am so sore. Does anyone know any really great stretches or workouts to help with lower back pain? I could really use some relief :ohwell:

:heart: Kels

Replies

  • Smilineyes
    Smilineyes Posts: 346 Member
    I'm only 23 but I've had a bad back since I was a sophomore in high school. Yoga was really helping with it, but last week I slept on a soft mattress, which really sucks for my back. It hasn't got back to feeling right yet. I'm still doing yoga almost every day but taking it slower and I'm sleeping with a pillow under my knees which feels great. But during the day I am so sore. Does anyone know any really great stretches or workouts to help with lower back pain? I could really use some relief :ohwell:

    :heart: Kels
  • banks1850
    banks1850 Posts: 3,475 Member
    Unfortunately it depends on what is causing the pain. If it's arthritic, then you need to do one set of exercises, if it's weak/strained muscles in the core, then another set (along with strengthening exercises, like me), and if it's a disk issue then a completely different set works for you. Unfortunately I have a lot of experience with back issues so I may be able to help a little with your issue if you can describe the exact pain, I.E. location, type of pain, is there pain somewhere else as well...etc. It's important to differentiate between lower back and upper glut, one side vs center, muscle pain (throbbing dull pain) and disk/joint pain (shooting pain that is fast and hard). Ultimately you should see a physical therapist or an athletic trainer to really know how to stretch it out. But I might be able to give a few pointers in the mean time.
  • throughHisstrength
    throughHisstrength Posts: 76
    I know that I also have back pain and what I do to try and relieve it when it gets bad is walk a little pigeon toed. I know it sounds crazy but it spreads my hips a little and take some of the pressure off of my lower back. Good luck!!
  • Smilineyes
    Smilineyes Posts: 346 Member
    Man I just typed this whole reply and then my computer messed up! Anyway, I did see my doctor and he told me it was probably joint strain. He didn't think it was a disk problem because he said I'm too young for that. It's all bone, not muscle problem. It's right in the middle of my back a little above where the back and butt come together. Like a little lower than the level of my bellybutton. It's worse when I bend down but it also hurts when I'm standing straight up. The thing that had me worried was a couple months ago pain would shoot down my right leg when I walked so that's when I saw my doctor. I was pretty sure that being over weight wasn't helping so I focused on that and it's seemed to help until now. It's a shooting pain, not dull. Hopefully you've got something for me :smile: \

    :heart: Kels
  • Eve23
    Eve23 Posts: 2,352 Member
    Have you tried Quigong? It is a little like tai chi. I have been doing that and find it a nice switch from yoga. They are slow movements with only light stretching. It has helped with my back and shoulders. It might be something to try. Other than that I hope you feel better soon.
  • madiposa
    madiposa Posts: 36
    :glasses: TAI CHI WORKS I TRYED A VIEDO AND I WAS SURPRISED !!!:love:
  • banks1850
    banks1850 Posts: 3,475 Member
    Yeah, that helps somewhat, probably the cartelidge and tendons in your lower back, they are probably pulling on the spine a little and that would cause shooting pain (racing down your IT band, down the back outside of your leg? or the hami, back middle of your leg?). There is a good stretch for that issue that won't bother any other injuries. Lay on your stomach, with your head facing one side and on that same side, slide your knee up to 90 degrees, also keep your arms out straight like a T. Hold that for about 5 minutes then switch sides. that may help. But with joints, the best thing you can do is heat, heat, and more heat. And rest it. Don't do any squats, or high impact stuff. Swimming is probably the best exercise you can do without stressing. but anything low impact that doesn't involve a lot of flexing of your lower back is good, I.E. eliptical, recumbant bike. I would steer clear of aerobics, and running of any kind as it is a bigtime shock for your core and lower back.
  • ariannedavis
    ariannedavis Posts: 520 Member
    Sounds like Sciatica. This is where the sciatic nerve splits & exits the spine at the sacrum and proceeds to extend down your legs. If you are getting the "I've been sitting too long & my butt is numb" feeling, it is the same thing.

    A highly effective treatment is to stretch the piriformis muscle. The nerve actually passes through this and when it's tight or inflammed, it compresses the nerve. Lie on your back and hug one knee at a time into your chest. (Really easier if you have someone do it for you) If you're hugging in your L leg, release the stretch, and move the angle toward your right shoulder. Continue moving your knee across your body until you are crossing your L knee over the R.

    Another pain control technique is to kick your leg up on your bed like sitting indian-syle with only one leg. Keeping that leg on the bed, squat down and rotate slowly to both sides. The more you rotate, the more places you will feel the stretch. You can also lean slightly forward like trying to see your foot. You should feel this shoot up your butt & lower back.

    In addition to sleeping with a pillow under your knees, put one between them. This keeps the hips in alignment as you sleep and will take the stress off the SacroIlliac joint.

    Good luck! :flowerforyou:
  • Smilineyes
    Smilineyes Posts: 346 Member
    Thank you so much you guys! I'm trying these stretches tonight!

    :heart: Kels
  • Nich0le
    Nich0le Posts: 2,906 Member
    BACK CARE YOGA with Rodney Yee

    This started my journey to eliminating back pain about 4 years ago. I had the same issues and threw my back out twice and each time it took a week for me to walk again... It was pathetic. Part of my problem was I through my tailbone out of position when giving birth. Core strength building is what finally helped me. People focus on the abs and forget about the back but you can't truly have one without the other.

    I also did an AM yoga (each video is 20 mins) with Rodney Yee to get my body juices flowing and loosen the tightened muscles from sleep.

    Hope everyones input helps!
  • vicky1
    vicky1 Posts: 236
    core strength training defo the best I have suffered with lower back pain for 3 yrs on and off before (not so bad) and after (so bad that getting up in the morning was agony) the birth of my daughter only now after following this dvd can I really say it is getting better the stretches using an exercise ball are great you can really feel your joints unlock can leave you a bit achy for a couple of days but usually eases up my doctor recommended this as I can't afford physio (and had to wait 18mnth after having my daughter due to levels of relaxin hormone these relax ligaments when you are pregnant and they stay in your blood for up to 18mnths after which wasn't helped by the fact that I got pregnant again when she was 9 mnths old) and the waiting lists are huge at this rate I won't even need my app when it finally comes but on the plus side my youngest daughter is now 17 mnths old and I am beginning to feel better now I can stand for longer periods of time without pain.

    Anyone who suffers back pain should use low impact cardio no running or jogging on hard ground rollar blading is good and a good laugh plus burns loads of cals but you do need to get to the route of the prob.

    All the best
    :heart: :heart: :heart: :heart: :heart:
  • Nich0le
    Nich0le Posts: 2,906 Member
    roller blading is good, and funny, wear wrist guards until you get your balance back, but roller blading doesn't feel good until the back is better because you may make it worse by trying to stay up......that is how I found out I was pregnant, couldn't balance on roller blades anymore...:laugh:
  • banks1850
    banks1850 Posts: 3,475 Member
    roller blading is good, and funny, wear wrist guards until you get your balance back, but roller blading doesn't feel good until the back is better because you may make it worse by trying to stay up......that is how I found out I was pregnant, couldn't balance on roller blades anymore...:laugh:

    ha! would you look at that, a subject I am actually an EXPERT at. I was a rollerblade instructor for 4 years when I was younger (still do it, but don't teach it anymore, that is a frustrating occupation). as an "inline skating" (the official name) instructor I can tell you that it is not a good idea if you have back issues, besides the potential risks of falling, rollerblading is very taxing on your glut and abdominal muscles (as is any sport that uses your balance heavilly). Even knowing all the "edges" as I do, I still come away with a stiff back sometimes.

    Not to discourage it, it is great lower body and core exercise, but if you have back issues, I would stay faaaaar away from it.

    On a side note, (this is sick, but man I still laugh thinking about it), there's nothing funnier then watching a 40 something lady try to stand on rollerblades and do a face plant on the cement. And, no, I wouldn't have laughed if she was hurt. Just a little ouchie on her chin. They never listen to me.
  • dhayes
    dhayes Posts: 216 Member
    I did see my doctor and he told me it was probably joint strain. He didn't think it was a disk problem because he said I'm too young for that.

    RUN, don't walk, to another doctor for a second opinion, one who will order some TESTING. I find it incredible that a doctor would diagnose that kind of pain based upon your age. Particularly since you have an athletic lifestyle. You could have injured yourself at some point and not have known it at the time..

    Ranting because I have been under a doctor's treatment for years now for a condition that he diagnosed by sight never took one test. After all of these years I finally asked for a second opinion, long story short two diagnostic tests later my condition, finally properly diagnosed and treated, is well on the way to clearing up.
  • banks1850
    banks1850 Posts: 3,475 Member
    I did see my doctor and he told me it was probably joint strain. He didn't think it was a disk problem because he said I'm too young for that.

    RUN, don't walk, to another doctor for a second opinion, one who will order some TESTING. I find it incredible that a doctor would diagnose that kind of pain based upon your age. Particularly since you have an athletic lifestyle. You could have injured yourself at some point and not have known it at the time..

    Ranting because I have been under a doctor's treatment for years now for a condition that he diagnosed by sight never took one test. After all of these years I finally asked for a second opinion, long story short two diagnostic tests later my condition, finally properly diagnosed and treated, is well on the way to clearing up.

    Come to think of it, dhayes is right. Over the years and the organized sports I have played, most of my physical therapists have been pretty non-commital about diagnosis without proper tests (I.E. MRI's ...etc). I also find it hard to believe that a doctor would proclaim joint issues without doing tests. What I found with my most recent doctor (supposedly very well respected), was that he was very busy and rushing through routine checkups because the HMO's are so stingy that he has to work on volume (not saying this is the case, but it could be). I would ask for a referal to a specialist if you aren't sure, specialists are usually much more thorough. Also, I have read that GP doctors tend to be very vague about back issues because they can be particularly difficult to diagnose without lots of experience.
  • tekrueger
    tekrueger Posts: 85
    Please let me chime in here: D Hayes and banks are right on the money; DO have a specialist visit and have imaging (or other testing) done of the affected area.
    An MRI is non invasive means of checking out what your body's condition is; it gives some of the needed info to understand what's really going on. Other testing may be needed to figure out your situation.
    If you are like me (a low back disk problem), I've got to just keep my disks happy with a good stretching and strengthening program and just being in the best general shape possible.
    Please do take the next step in figuring out what's going on; you won't be sorry for it.
    Thomas
  • cellorocker
    cellorocker Posts: 290
    It may be a pinched nerve in your back.
    I experienced the same thing in high school during softball season.
    If it is a pinched nerve, absolutely DO NOT rub it. It will irritate it and make hurt even more.
    The best thing to do is find a giant exercise ball, or medicine ball, and lay on your back on the ball, and then stretch your head to the ground.
    Unfortunately, I did not have a medicine ball, so I used me high-rise bed.
    Keep your butt and legs on the legs, and then reach your head to the ground. Make sure it's stretching your lower back.
    You can even do this before you work out, not just when you have a sore muscle.
    It's what I try before I go running on the treadmill.
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