Managing your knee, hip, or back pain

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MidModJenn
MidModJenn Posts: 216 Member
in Fitness and Exercise
I'd love advice from anyone who has chronic knee, hip, or back pain and is able to 1. manage their pain and 2. still be active despite it. This past Fall I started PT because the back of both my knees would hurt terribly when I would go up or down stairs... over the past 3 months, the PT has helped me get stronger (yay!) but the pain has now spread to my hips, lower back, and sometimes groin (boo). My PT therapists and Ortho are stymied, so we're trying to figure out what could be going on. If I take Advil 2x/day and stay in front of the pain, I feel pretty good... but I hate that I've had to take it for so long. And if I skip a dose, I'm hobbling around in horrible pain. I'm working to lose weight to get some of the pressure off as well, but obviously it's tough to lose when you're worried about hurting yourself more from exercising. So -- if you have knee, hip, or back problems, how do you manage it enough to exercise?
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Replies

  • MonkeyMel21
    MonkeyMel21 Posts: 2,388 Member
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    Having a good daily stretching routine is a good start.
  • NJGamerChick
    NJGamerChick Posts: 467 Member
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    My pain comes from muscle tightness usually, so stretching and decompression exercises is the first step. It also sounds like your knees are trying to hyper extend, at least that is my impression by where the pain is, so try not locking them when you straighten them in your day to day life. I also find an occasional muscle relaxant and a hot shower to help with hip and back pain. You may consider some yoga to try and loosen the hip muscles and to help realign your posture and strengthen your core.
  • sijomial
    sijomial Posts: 19,811 Member
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    By choosing the exercises that don't aggravate my injuries - cycling and strength training mostly.

    By modifying my exercise to account for my many knee and back injuries - I need to be cautious of big vertical loads on my back, impact to one knee, side to side flexing on the other. So I might do overhead press one handed to halve the vertical load or seated to partially reduce loads on my lumbar spine, deads and squats are very limited and often counter productive rather than a benefit, leg press is limited by knee going bone on bone rather than strength so I respect that limit. I cycle with cleated shoes to help keep joints in line, I limit standing cycling.

    By keeping my core and stability muscles strong. Took a lot of patience and time to get there from a low start point.

    By keeping my weight down (that's primarily diet, exercise is a minor player in that).

    By severely limiting exercise that does aggravate my injuries (running primarily).

    By managing pain and soreness, learning what is damaging and what isn't.

    Patience and progression are key, push but sensibly, learn what works and doesn't work.

    Seems to be working as I'm 7 years past predicted date of total knee replacement and avoided the spinal fusion surgery that I was told was imminent 10 years ago.

    Advil/ibuprofen may not be the best choice for prolonged regular use, seek professional advice on that.

  • bikecheryl
    bikecheryl Posts: 1,432 Member
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    I have bone on bone knee pain due to osteoarthritis and am getting a knee replacement this summer.

    That was part of the impetus to get my act together and loose weight.

    I've lost 84 lbs since April 2017 (I have 45 more lbs to go)

    Unfortunately the knee pain is still pretty constant. :/

    My orthopedic Dr has indicated there isn't much you can do once it's bone on bone.

    I've had two cortisone shots in it which have helped immensely..... until it wears off. :#

    And I use a prescribed pain med when it gets too bad.

    I can now walk daily, row, bike, even snowshoe - but it still hurts like hell - I'm just getting used to it but can hardly wait for the replacement surgery.

    As long as I'm careful (low impact) I can't really make it worse and my mental health is 1000% better when I can stay active. :)

    Not to mention it helping in the weight loss. ;)







  • TheChaoticBuffalo
    TheChaoticBuffalo Posts: 86 Member
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    Had my right knee replaced in November and my left knee goes the end of February. Prior to the first surgery, Naproxen twice a day was what kept me mobile. I started rowing last March in order to lose weight and strengthen my legs for surgery. It's about the only exercise that actually reduced the pain in my knees while I was doing it. I'm back to it now to re-strengthen my legs for the next surgery, and I'll be doing it again once I've recovered just because I enjoy it so much.
  • lorrpb
    lorrpb Posts: 11,464 Member
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    Just popping in to remind you that you can lose weight by eating at a calorie deficit. You don't have to exercise to lose weight, although I highly recommend finding exercise you can do for strength and fitness and to minimize muscle loss while losing. I know pain is tough to handle and make you feel like you need to eat even though you don't. If weight is contributing to your pain, I encourage you to make eating management a high priority. There are lots of resources and lots of knowledgeable people, e on this site to help you do that.
  • motivatedmartha
    motivatedmartha Posts: 1,108 Member
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    I have had hip and lower back pain for years, accompanied by sciatic pain down both legs to shins and ankles. I couldn't sleep at night due to the throbbing in my lower legs. Result - no exercise, too much food for idle body = 20lbs regained. After several referrals to hip and pain specialists someone finally referred me to a physio and after 2 sessions I was unbelievable better. It was determined that my piriformis muscle (both sides?) had gone into spasm and was impinging on my sciatic nerve. The physio looked at my feet first and said that my arches had fallen, especially on one foot and that she believed my gait had been so affected that my muscles were suffering. She recommended insoles for my shoes and stretched (quite literally) me from neck down to feet and I have been virtually pain free since. I had a couple of deep massage sessions with her and I do stretch using her recommended exercises every morning and evening and now I can walk, swim and dance freely. Long flights/car journeys are a bit of an issue, I can feel the muscles deep in my backside tightening but it was recommended I do lots of sitting pelvic tilts while travelling and it has def helped. Flying to Australia next week so will see how a 24+hr journey goes. Might feel a bit strange to do tilts while sitting on a crowded plane but I'm too old to care about image ;) You can download piriformis stretches off internet - hubby also downloaded some excellent knee exercises as he has knee pain.
  • Roadie2000
    Roadie2000 Posts: 1,801 Member
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    I have a lot of hip and lower back pain. It usually feels like I want to rest it but I know it only gets better when I stretch and strengthen it. Losing a couple lbs to relieve the stress on it helps too.
  • NYRangers1130
    NYRangers1130 Posts: 13 Member
    edited January 2018
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    I am in horrific hip pain and cannot exercise (PT made me so much worse, my bouts of crazy pain are practically none now that I stopped and don't take stairs (eg no weight on the bad leg).

    I take a lot of supplements to keep the pain where I can still go to work and pretend I'm okay and seem normal on the outside. I started on Osteo-Biflex (glucosamine and chondroiten) and it didn't seem to do much though on it's own. I added in Tumeric and Bromelain together and they are doing a wonderful job. I tried Rx Aleve (Naproxin) and it didn't do anything, I tried another Rx and it worked wonders but gave me migraines, I'm on my third Rx and it is going okay but really think the Tumeric and Bromelain are wonderful. Good luck to you!
  • motivatedmartha
    motivatedmartha Posts: 1,108 Member
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    NYRangers1130 wrote: »
    I am in horrific hip pain and cannot exercise (PT made me so much worse, my bouts of crazy pain are practically none now that I stopped and don't take stairs (eg no weight on the bad leg).

    I take a lot of supplements to keep the pain where I can still go to work and pretend I'm okay and seem normal on the outside. I started on Osteo-Biflex (glucosamine and chondroiten) and it didn't seem to do much though on it's own. I added in Tumeric and Bromelain together and they are doing a wonderful job. I tried Rx Aleve (Naproxin) and it didn't do anything, I tried another Rx and it worked wonders but gave me migraines, I'm on my third Rx and it is going okay but really think the Tumeric and Bromelain are wonderful. Good luck to you!

    Have you had an official diagnosis?
  • amyf2000
    amyf2000 Posts: 44 Member
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    I injured my back in fall of 2016. I did months of chiropractor visits followed by months of physical therapy. The PT and stretching helped (and added half an inch to my height!), but what has made the most difference has been lifting weights. I've been lifting 2x a week since last June. Started squats with 10lbs and now do 100. I also do more challenging stretches (like ballerinas do) which have improved my flexibility in my back. I have also had to train myself to only sleep on my back with a pillow under my knees. The pain got worse before it got better but is the best it's been since my injury. I am careful with warmups and stretching after I exercise (I figure skate 4-5x a week). I'm 41 and have always been at a healthy weight but have only been an athlete for about 6years.
  • Goober1142
    Goober1142 Posts: 219 Member
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    I had a lifetime of horse related injuries and worked on my feet all day for 40 years. My knees were so bad I had to hobble up or down stairs and when I stood up I'd hobble a few steps before I could stand up. I started the New Rules programs, thinking step ups and split squats were going to be the end of me but I'd try anyway....my knees got better immediately! My back stopped hurting and I felt years younger. It's been four years of Lou Schuler workouts and I'll never stop. My advice to you is to order a New Rules book and pick up the weights
  • ISweat4This
    ISweat4This Posts: 653 Member
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    I have back pain, Dr said to stay active. When I miss too many days of exercising it gets really tight. I avoid any exercises that aggravates it (jogging, overhead squats, & snatches). I also use a heated pad at night.
  • dnunny70
    dnunny70 Posts: 411 Member
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    I have bone-on-bone arthritis. I have had shots (euflexxa lasted 2 months). I currently can not put weight on my left leg causing the inability to walk up and down stairs (I live in a 2 story house and my classroom is on the second floor).

    I am finding that exercise does help; especially yoga. I am too young to get knees replaced. Losing weight will help--so I hope.

  • snowflake954
    snowflake954 Posts: 8,399 Member
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    I'm 63 and have OA. I've had it for a long time, and sometimes it's very painful. I stretch first thing 3 times a week, swim 3 times a week, do water aerobics 3 times a week, yoga once a week, and gym stuff once a week, plus alot of walking. I have to keep moving or I become rigid. However, I manage my pain without painkillers, unless I've overdone a workout or started a new one. Being active is the best thing for my problem. After a couple of days without my exercises, the pain returns. Swimming is important for me. Try different things and see what works for you.
  • NYRangers1130
    NYRangers1130 Posts: 13 Member
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    motivatedmartha wrote: »
    NYRangers1130 wrote: »
    I am in horrific hip pain and cannot exercise (PT made me so much worse, my bouts of crazy pain are practically none now that I stopped and don't take stairs (eg no weight on the bad leg).

    I take a lot of supplements to keep the pain where I can still go to work and pretend I'm okay and seem normal on the outside. I started on Osteo-Biflex (glucosamine and chondroiten) and it didn't seem to do much though on it's own. I added in Tumeric and Bromelain together and they are doing a wonderful job. I tried Rx Aleve (Naproxin) and it didn't do anything, I tried another Rx and it worked wonders but gave me migraines, I'm on my third Rx and it is going okay but really think the Tumeric and Bromelain are wonderful. Good luck to you!

    Have you had an official diagnosis?

    I have. I need a full hip replacement, probably on both sides but I'm 'too young' so I'm to live (more like exist) like this for a while longer.
  • NYRangers1130
    NYRangers1130 Posts: 13 Member
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    dnunny70 wrote: »
    I have bone-on-bone arthritis. I have had shots (euflexxa lasted 2 months). I currently can not put weight on my left leg causing the inability to walk up and down stairs (I live in a 2 story house and my classroom is on the second floor).

    I am finding that exercise does help; especially yoga. I am too young to get knees replaced. Losing weight will help--so I hope.

    I really recommend the tumeric and bromelein supplements, I take two a day (of each so 4 total). I have what you have (and grew bone spurs) and have torn cartilage that limits pretty much every kind of movement or weight bearing anything, the cortisone shot barely did anything. The supplements have made a good dent in being able to at least function in life.
  • aokoye
    aokoye Posts: 3,495 Member
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    I have (had?) knee pain and instability and a history of chronic back pain. The only thing that has really helped my back pain is core strength and stability. For me that means I try to swim twice a week as that is the one thing I can consistently do that helps.

    The knee stuff, instability and pain, was more complicated. I ended up needing surgery due to congenital knee abnormalities, the fourth of which was 8 weeks ago (two per knee). The thing that has helped with that, save for surgery, has been PT. As someone else mentioned (and as any PT would point out) - it's really important to do your exercises at home. Both my knee issues and back issues are why my main form of exercise is cycling (I mean I also just love it so there's that), though what eventually convinced both me and my surgeon that surgery as necessary was pain and instability while cycling (and eventually while walking up stairs) despite a comprehensive bike fit and a ton of PT.

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