Health & Support
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About six months ago I decided to make some lifestyle changes... eating healthy and exercising. It had been going really well for awhile and then I somehow managed to injure my back (work related). I just got an MRI, so we don't know for sure, yet, but the MD thinks it's a herniated or ruptured disc that's pressing on my sciatic nerve. I've been in a lot of pain.
I can't stand laying around all day hoping that it will fix itself, though. I've started taking short walks and that's been all right so far. I'd like to find a way to strengthen my back, and I'd like to find out when it would be safe to start. If anyone has had any ideas they would be so appreciated! I'd also be more than grateful for ideas on how to manage my pain. I'm so sick of pain medications!
Thank you!
Rebecca
5 Replies (last)
Ahhhhh! Going through the same thing. i am so sorry for you. Mine has been quite an ordeal. I think that a physical therapist is a great place to start. they can help you safely strengthen your back. Try to find one that emphasizes strengthening your core. Meditation can help with pain and so can accupuncture or a chiropractor. Whatever you do, you must listen to your body!! I did not and made my problem a million times worse. Walk if you can, but do not overdo exercise. Good luck!!!
Hi there - sorry to hear about your recent back pain...Ive been living with a totally messed up back for almost a decade, so I have a few tips for you...but PLEASE talk to your doctor first :)
- streching will help. pain is cyclical. you are in pain, muscles tense, causing more pain, causing more tension.
- massage may help. specifically with the injury you describe, I would suggest seeing if you can track down a massage therapist that practices 'jones technique'. Ive had great success with that...plus it helps with the pain cycle too.
- accupuncture may help. ive tried several practicioners, some were of no use...one was a miracle worker. no clue how/why, but it helped a great deal.
- eat well and drink enough water. sounds obvious but discs in your back are largely made of water. some foods (like dairy) seem to make my back more inflamed.
- posture. oh how this helps! it helps even with the immediate term. if you are in bad sciatic pain, try this. lay on your bed, belly/face down. let your feet just slightly hang off the edge (from ankles below), that helps alleviate the pressure off your spine. square your hips (wiggle them until you feel they are aligned properly and one isnt shifted to the right/up/down/etc. square your shoulders. gently lay your head to whichever side is most comfortable. after 20 mins my back is usually much happier (no pressure, proper alignment, and circulation isnt inhibited.
- shoes. im banned from wearing heels! though i still do. wear comfortable, well supported shoes...makes a big difference.
be careful not to exercise too much. swimming is the best, as it is virtually NO impact. if you walk, make sure to do it on as forgiving of a surface as possible (grass > concrete).
- streching will help. pain is cyclical. you are in pain, muscles tense, causing more pain, causing more tension.
- massage may help. specifically with the injury you describe, I would suggest seeing if you can track down a massage therapist that practices 'jones technique'. Ive had great success with that...plus it helps with the pain cycle too.
- accupuncture may help. ive tried several practicioners, some were of no use...one was a miracle worker. no clue how/why, but it helped a great deal.
- eat well and drink enough water. sounds obvious but discs in your back are largely made of water. some foods (like dairy) seem to make my back more inflamed.
- posture. oh how this helps! it helps even with the immediate term. if you are in bad sciatic pain, try this. lay on your bed, belly/face down. let your feet just slightly hang off the edge (from ankles below), that helps alleviate the pressure off your spine. square your hips (wiggle them until you feel they are aligned properly and one isnt shifted to the right/up/down/etc. square your shoulders. gently lay your head to whichever side is most comfortable. after 20 mins my back is usually much happier (no pressure, proper alignment, and circulation isnt inhibited.
- shoes. im banned from wearing heels! though i still do. wear comfortable, well supported shoes...makes a big difference.
be careful not to exercise too much. swimming is the best, as it is virtually NO impact. if you walk, make sure to do it on as forgiving of a surface as possible (grass > concrete).
Oh! Thank you both so much for your helpful advice and your sympathy! I hope that the both of you are doing well and have found ways of coping with your chronic pain. I can't imagine putting up with this for a decade! Thank you again; your advice is very appreciated.
Try a good chiropractor in your area. They have helped myself and a lot of my friends in similar situations.
Rebecca,
Talk to your doctor about swimming. I asked in March and the doctor told me that it would be great and if I couldn't swim comfortably to walk in the water. Since then I've been in the pool at least 5 days each week and at my last appointment the surgeon said he didn't think I'd need his services.
The other things that have really helped me are:
--when seated, put your feet on a small footstool -- 4-6 inches off the floor works for me (I carry a baby wipe box in my car) -- it alleviates a lot of the pressure on your back
--train yourself to sleep on your side as close to fetal position as possible and with a pillow between your knees -- the nights I was away from home and couldn't get comfortable I really noticed pain the next day
--if you need painkillers alternate between tylenol and ibuprofen, they each work in different ways and alternating was the only way I got relief
I hope you get relief very, very soon.
Lisa
Talk to your doctor about swimming. I asked in March and the doctor told me that it would be great and if I couldn't swim comfortably to walk in the water. Since then I've been in the pool at least 5 days each week and at my last appointment the surgeon said he didn't think I'd need his services.
The other things that have really helped me are:
--when seated, put your feet on a small footstool -- 4-6 inches off the floor works for me (I carry a baby wipe box in my car) -- it alleviates a lot of the pressure on your back
--train yourself to sleep on your side as close to fetal position as possible and with a pillow between your knees -- the nights I was away from home and couldn't get comfortable I really noticed pain the next day
--if you need painkillers alternate between tylenol and ibuprofen, they each work in different ways and alternating was the only way I got relief
I hope you get relief very, very soon.
Lisa
5 Replies (last)
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