Back Pain - What do you do?

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I highly recommend this book. "Healing Back Pain Naturally" by Art Brownstein. ISBN 0743424646 and 978-0743424646. It is written by a doctor that had very bad back pain, took the time to fully figure out what was going on, and then wrote about it to help others. The first part is about the author's experiences, what he tried, and what finally worked. The second part is many stretching exercises. Don't do them all, just the ones that make sense for you. Get a used paperback copy. Or borrow a copy from your local public library. It will be 617.56 BRO in the nonfiction section.

https://www.amazon.com/Healing-Back-Pain-Naturally-Mind-Body/dp/0743424646/

My own lower back pain (and unrelated sciatica pain) eventually went into long term remission by...
  • Managing my weight better. When it is under a certain threshold, lower back pain for me is rare. But above that threshold, my lower back pain sometimes returns.
  • Daily stretching exercises. I do them in the mornings after showering while on the carpeted floor. They only take a few minues and are quite lame. Exercises that focus on abdominal and hamstring really help.
  • Not doing things that might trigger lower back pain. For example reaching for something of weight, lifting/carrying something with poor posture, etc.
  • When lower back pain happens to flare up, I take ibuprofen and/or use a heating pad. But keep up the stretching exercises.
 
Malo83 said:
When ever I get back pain from overexertion or bending over the wrong way, my Doctor gives me Orphenadrine Citrate, works with a couple of days and i'm good to go.
www.webmd.com

Orphenadrine Citrate Oral: Uses, Side Effects, Interactions, Pictures, Warnings & Dosing - WebMD

Find patient medical information for orphenadrine citrate oral on WebMD including its uses, side effects and safety, interactions, pictures, warnings and user ratings.
www.webmd.com www.webmd.com
Click to expand...


I didn’t know they still made that. That goes all the way back to the post WW2 era. It’s a very old muscle relaxant. I’ll bet the pharmacy has to special order it?
 
I have chronic back pain that resulted from a construction accident about 21 years ago. I'm on pain meds and muscle relaxers but, I also went to a therapist about a year ago that gave me a list of exercises that I do in the pool on a daily basis. The total amount of time I spend in the pool amounts to about 1 hour a day. The exercises have decreased the pain considerably most days. The best over the counter drug I've found for back pain is Naproxen. When I'm hurting bad or have a flare up that last several days I take a couple Naproxen about every 12 hours. Naproxen is an NSAID and will help reduce inflammation. Icy Hot or similar products also help. If you can find a GOOD chiropractor they will probably be able to help reduce the pain too. I seriously recommend you start pool therapy while you are young, it will probably help slow down the development of arthritis. A good back brace will also help with the pain but be sure to get a good one not one that doesn't give any support. Here's the one I've been using for the last 15+ years. It has strong elastic and metal stays in the back to help give support and help with posture. https://www.walmart.com/ip/Mueller-...MI26Gp5LqZ7QIV0sDACh2BBQ6fEAYYAyABEgL5PPD_BwE The Mueller braces usually last me about 1-1.5 years before they need replacing. TENS is also good to help relieve pain. Here is a link to the TENS unit I use. https://www.tenspros.com/intensity-...MIyp-YiLyZ7QIVTtbACh2dcgU4EAQYBSABEgIqtPD_BwE
 
If you are comfortable with the idea of chiropractic medicine I'd give it a shot. Not everyone is. I have back pain from lifting heavy equipment when I was in the Navy 17 years ago. It randomly flairs up in my upper back between my shoulder blades. Sharp shooting pains, really bad. It started to get really bad when I hit my 30's.

I found a reputable chiropractor ( this is key!) and started going on a regular basis. Two times a week for like 3 months then down to just once a month. After you are aligned it is just as needed which is far and few between for me. My chiro really worked miracles. Pretty much no more back pain no matter what I subject my back to!
 
Nick1994 said:
Just looking to see if anyone here has some helpful tips for back pain.

I'm 24 and have had bad back pain off and on for about 4 years now, and it's getting worse over time. The first time I had back pain was 7 years ago when I lifted a fish tank.
I had an MRI 2 years ago and it found a slipped disc, a bulged disc, degenerative disc disease, arthritis, and disc desiccation all at L3/L4 & L4/L5

My pain is all lower, usually on the right side. I also have pretty bad sciatic pain down my right leg into my shin. The other week it was flared up bad and I was shaped like the letter S. I couldn't stand up straight and could hardly walk. My back doctor gave me some steroids and a toradol injection and it seemed to calm it down decently and I'm feeling pretty good. I have muscle relaxers that I might take 1 every few weeks or a month. I've never taken pain pills, and won't. I don't really even take ibuprofen.

In the past I've done 2 rounds of physical therapy and have had epidural injections a few times. The injections did a great job but only last 4-5 months. One option is radio frequency ablation, which I hear isn't so great... I'd like to do as little as possible while I'm young as far as any procedures.

Just wondering what others recommend for what helps for back pain. I've got some weight to lose and have a list of exercises to do to stretch.
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I don't believe degenerative disc disease is real in a conventional sense. I believe it's a Western medical term to describe the advanced wear and tear that occurs on the disc when the there is a spinal misalignment that continues uncorrected for a period of time. What I did/do to prevent this is frequent chiropractic care. I often move 2-300# shifting weights in unstable positions, and often find myself in the chiropractor's office. At 34, I have another 25-30 years left to live, I'd guess, and my best bet is taking care of this machine so that when I really need it, it delivers. So what I do?

I strengthen myself. Deadlifts. Heavy. Backsquats. Front squats. All heavy weights (for me).
I maintain myself. Chiropractor when things are off.

Injections damage tissue. To me, they are when you've accepted disability and now just want to stop hurting. They are not a viable lifestyle, unless it is a 1-2 time thing to help with acute inflammation. IM steroids degrade the joint.

Where you are NOW?

Go ahead and lose that weight. Do strength exercises that your doctor approves of. Muscle is a big part of what holds the bones in place.


*Ortho is not my professional focus, this is not health advice, only sharing what works for ME.
 
FWIW I injured my back and hips fairly well during the summer of 2019 and was undergoing physical therapy for about 8 months until covid-19 shut everything down earlier this year. I was having a lot of issues sleeping and went from having a standard medium firmness innerspring mattress to using a medium firmness memory foam mattress to using a medium-firm innerspring mattress none of which helped.

One of my doctors strongly recommended I look into doing whatever it takes to get better sleep because without it I would not be able to heal up properly. So after doing a lot of research over the course of two weeks I decided to order a Purple mattress and it has been absolutely amazing at helping me sleep AND heal my injuries. I got the Purple 3 specifically and would not trade it for anything.

I still have lingering issues that a specialist doctor said will be with me for the rest of my life but as long as I do and do not do certain things I will be able to manage. Right now having proper footwear is huge, all my shoes are either Altra or Lems brand zero drop shoes or boots and they have made a gigantic difference as well.
 
One thing I should note that seems to have helped a lot, is how I sleep now. I’ve always slept on either of my sides, never on my back.

My bed now has an adjustable base. I usually sleep on my back with my legs pretty high. This seems to help a lot to relax my back muscles and keeps everything aligned.

I do still sleep on my side probably twice a week. Sometimes I wake up later in the night and push the button for the bed to flatten, and roll over on my side.
 
I think I hurt my sciatic nerve fall 2018. My left leg and lower back would be tight in the AM. It’d even hurt to sit down for extended amounts of time. It’d finally loosen up in the evening for it to tighten back up while I slept.

Lived with it until spring 2020 when we bought a memory foam mattress. I just woke up one day and realized it was gone.
 
Find the right core strengthening exercises and movements. See what else is tight in compensation for the issues and stretch it.

I recently bought a set of chirp wheels, and they’re great. Better than any other roller I own.
 
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I had back pain since young teens due to an accident.

At age 52 I took up MMA. I was out of shape, way overweight, obese, fighting guys 30 yrs younger. In order to compete I joined a gym, lifted weights 7 days a week at 5am, took certain exercise classes. At the MMA gym I learned stretches. The twisting on the mat of the Brazilian Jiu Jitsu tremendously helped my back even the days I was in extreme pain and immobilized with a pinched nerve. Then after this, when we got snow and I shoveled, I felt so strong, after mine, I wanted to shovel the neighbors! (I didn't, they didn't deserve it).

As an adult I have squashed disks that bulge. Doctors tell me I should be in extreme pain.
 
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Rand said:
I dont agree on skipping ibuprofen.

Unlike Tylenol, ibuprofen will reduce inflammation.

I'm not saying you should eat 4 at a time 6x a day.. but even 1-2 taken before it flares up helps.

If I cant get comfortable I find a rolled up large bath towel under my spine, with laying flat on the floor sometimes will let the muscles relax and ease the pain.
Click to expand...
A "sleep number bed" really helped my wife's pain. It almost went away.
 
I had an uncle who was an osteopathic doctor back in the day. I really hurt my back lifting the tongue of my boat trailer of the hitch on my truck. I was in quite a bit of pain. on muscle relaxants, etc. I saw him at a family gathering and told him my problems. He told me to get a good looking 18 year old girl to walk naked and barefoot on my back. I asked him if that would help. He said, "No, but it will take your mind off the pain!"
 
I had a ruptured disk at L4-L5, siatic nerve pain down my left leg and ankle. Doctors tried painkillers, physical therapy, etc. Once I started dragging my left foot around I decided enough was enough and went and paid for my own MRI. I took that to a neurosurgeon and got surgery within a month. Relief was immediate and worth it!

Don't wait any longer. The longer you wait the more likely permanent damage is being done.
 
Rand said:
I dont agree on skipping ibuprofen.

Unlike Tylenol, ibuprofen will reduce inflammation.

I'm not saying you should eat 4 at a time 6x a day.. but even 1-2 taken before it flares up helps.

If I cant get comfortable I find a rolled up large bath towel under my spine, with laying flat on the floor sometimes will let the muscles relax and ease the pain.
Click to expand...
When my wife got an adjustable firmness mattress, her pain almost quit.
 
getting in shape , stretching and core strength are the only solution. Combine with breathing and relaxation for best results. I have had back issues for years due to a car accident, working construction, riding/ falling off motorcycles etc. Doctors and PT will all tell you the same for a fee. Chiropractor caused me more problems.
 
I stretch daily and also do weight training for my back. I'm in my 40's and no back problems.
 
The best thing which helps me with the back pain is yoga actually.
 
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