Low back issues

[bridgerbenson]

Any one else fight low back pain? If so, have you found any wonder exercise or stretch to get rid of it? I am a carpenter, and have always been fairly fit, but have fought low back pain for 20 years (34 now) The more I read, the more I think it has something to do with tight hamstrings/hips. After fighting it aching on the left side for the last several months, it has jumped over to the right side over night. Crazy. And frustrating.

 

[William Hanson (live2hunt)]

I do but mine is partially due to a condition I was born with. No miracle exercises though being overweight makes it way worse. Strong abs help. Hiking helps me.

 

[Shrek]

Surgery twice myself. Whatever you do see a doctor and get an MRI to make sure your disks are not coming apart. They can do a lot more these days to reinflate disks and glue them back together if it hasn't deteriorated too far. Hydration ! Keeping well hydrated protects the disks and keeps things lubricated and open. Learn how to lift and be way less macho about how you work. Get help or use tools to lift even what you think isn't really all that heavy. I did construction for years and then worked for UPS for 12 years. Even after my second surgery I was still delivering packages but I was the picture of perfect form lifting. The pain going down your side is the classic symptom of nerve impingement and isn't just tight muscles needing a little stretching. Get real medical care sooner when really bad things can be avoided rather than when you can't straighten up , in agonizing pain , and lose continence ! From personal experience I can tell you that you don't want to let yourself get there.

 

[tommymo]

Bride,

I am in the same boat as you (36 years old), on and off for the past 10 years I have been suffering from sciatica/lower back pain. Sounds like we have been reading the same things. I started implementing a disciplined stretching and core strengthening regiment and have seen a significant improvement in my well being. Here is my daily routine.

10-15 minute warm up (1 mile walk with the dog)
figure 4 stretch hold for 30 seconds each side
Pigeon stretch 30 seconds each side
Downward facing dog 30 seconds
Cobra Pose 30 seconds 3 reps
Hamstring stretch with band 30 seconds each side
I am not sure what the exercise is called but you get on all fours and you extend 1 arm and the opposite leg and hold for 15 seconds 3 reps
leg lifts 15 seconds 3 reps

I have been doing that every morning and its helped a lot, still have some discomfort but i feel its getting better. I hope with in the next few weeks I can begin to start running or doing some stair climber. Slow and steady, don't want to re aggravate.

 

[Broomd]

At 52, 6' 6", dealt with it all my life. In Oct '13 I leaned over my truck bed, felt it go, and ended up crawling (literally) around the house for the next two months. The worse thing I did was crawling into my straight-backed tree stand throughout November, brutal--and I paid dearly.
That next June--MRI and Lidocain shot, no help, made worse actually.
2 1/2 years later I'm finally starting to see some normalcy in my life.

Ibuprofen is a 'must' on those nights that you're hurting and don't forget ice packs before sleep. Prudent exercise and proper stretching was mentioned and it is very important. WALK< WALK< WALK<
I'm glad I avoided surgery; I think it would have only made things worse.

I drew a great tag last year and went to Alaska last Fall to kill a big billy DIY with son. It was hard, no back support around camp was tough, but looking back I'm so glad I prevailed.
I'm hoping for a great, healthy Fall upcoming. One day--and proper bend--and a time.
Stick with it, you've got brothers out here dealing with it too...

 

[Where's Bruce?]

Inversion therapy and a Swing Chair changed my life. I hang upside down when the back shows any sign of tightening up and sit in a Swing Chair often 75-90 hrs a week. I work long hours. A Swing Chair keeps your spine aligned. I had daily back pain from multiple motorcycle crashes when I was young...now I hardly think about it, Best $600. I ever spent. Had my Swing Chair for nearly 13 yrs now, still good!

[video=youtube;XfhWWmZEFFo]https://www.youtube.com/watch?time_continue=16&v=XfhWWmZEFFo[/video]

When I was 40 I could find myself completely immobilized with severe back pain for days, weeks and months. Wife held a cup so I could pee. Bad times. Chiropractors didn't help. Now at 57 and after using these two devices I can throw on a heavy pack and disappear into the mountains for a week or two just fine. Inversion tables are always for sale on craigslist cheap.

 

[Ben]

I've had a few outpatient procedures on my L5/S1 p as the result of nerve pain. I'll be on medication for the rest of life and am in pain most days. I've found working out with kettle bells and weight packs to get the best results for me. I've also found hiking to be great which aligns well well with hunting.

Even if you have the exact same issue as someone else, you have a different body and will find different things help (inversion actually hurts me). Keep trying new stuff until you find something that works. When you try something new, I recommend to push through the pain (as long as it's not extensive) to allow it to work.

 

[archer wapiti]

I have been going to a chiropractor regularly for most of my life. It makes sense to me that when joints get out of whack, they need to be put back in manually. No amount of drugs is going to fix that. Since January I've had hip pain issues that no amount of chiropractic would help. This turned out to be psoas muscle issues. I started deep tissue massage in my pelvis, which really helps. The pain during these massages is nearly unbearable, but those muscles get tight and need to be loosened again. Now I'm stretching and trying to strengthen my core, and will be trying tommymo's exercise regimen above.
You'll probably have to go through a couple of chiropractors and massage therapists to find one that's effective. I've finally found the best chiropractor I've ever had. He adjusts every joint in my body, and it's effective. I pay him twice as much, but see him half as often as my former chiropractors.
I expect to feel like I played a period of full-contact hockey when i walk out of my massage therapist's office. This is not some fluffy relaxing massage with warm rocks on your back. This is finding the muscles that have tightened up and stopped working and getting them moving again, and it hurts, but mostly in a good sort of way. You've got to check your modesty at the door. I've never felt so violated in my life. You and your therapist both need to be okay with deep tissue massage where the sun doesn't shine. Most therapists and clients don't want to go there, and I'll admit, it's hard to relax when somebody is digging their thumbs deep into soft tissue next to your genitals.

Nonetheless, it's helping me, and now I'm going to work on exercises/stretches to keep those muscles functioning, and pre-empt any further thumbs down there.

 

[Dromsky]

Bride,

I am in the same boat as you (36 years old), on and off for the past 10 years I have been suffering from sciatica/lower back pain. Sounds like we have been reading the same things. I started implementing a disciplined stretching and core strengthening regiment and have seen a significant improvement in my well being. Here is my daily routine.

10-15 minute warm up (1 mile walk with the dog)
figure 4 stretch hold for 30 seconds each side
Pigeon stretch 30 seconds each side
Downward facing dog 30 seconds
Cobra Pose 30 seconds 3 reps
Hamstring stretch with band 30 seconds each side
I am not sure what the exercise is called but you get on all fours and you extend 1 arm and the opposite leg and hold for 15 seconds 3 reps
leg lifts 15 seconds 3 reps

I have been doing that every morning and its helped a lot, still have some discomfort but i feel its getting better. I hope with in the next few weeks I can begin to start running or doing some stair climber. Slow and steady, don't want to re aggravate.

This^^^^^.

I have had basically the same pain from sciatica going down to the back of the knee for 20years (35-55) finally started a series of stretchs to keep the hamstrings and hips flexible, 5 minutes every morning, the figure 4 as above. in 2 years I have only had one bout with pain, ibuprofen knocked it down in 2 days instead of 2 weeks. Chiro did not help me ymmv, maybe mine is a quack? Physical therapy helped me, taught me to stretch, thats what works for me.

 

[Fjelljeger]

I have had a number of herniated discs in the lower back region......in fact most folks do to some degree. Tight hamstrings are a major factor in lower back pain. Many of us have jobs that require us to sit on our butts for way too many hours each day. With the legs bent and the core not activated your hamstrings pull your pelvis out of whack. That can cause lots of lower back issues. Stretching the hammies will do wonders and getting up and out of your chair or vehicle seat whenever possible will help a lot. When I find my lower back acting up I do a form of the Mckenzie exercises and supermans (arms and leg lifts while in the prone). That and a responsible dose of Ibuprofen will set my back up to being able to carry what is necessary for work and for heavy backpack loads. Biceps and chest are fun and great to workout but as we age it's the core/back/legs and lungs that need to be kept in shape.

 

[MattB]

Sometimes lower back pain is a sign of weak abdominals. You can probably be the judge of that. My hunting partner's back bugged him for years. He started working out with a trainer, and after ~ 6 weeks he has only had one flame up in the past 1.5 years (sadly work out-induced).

 

[Bubblehide]

I have neck and back issues from a variety of injuries that resulted in herniated discs, along with stenosis in my left lower back. I have lived with pain on a daily basis, and continue to do so. However, with what I do now, it is significantly reduced and seldom gets in my way of doing pretty much what I want, while being careful to some degree. Like Bruce recommended, I use inversion (hanging upside down). I do core strengthening. But what has made the most significant difference for me, has been stretching/yoga. I stretch every morning, (15 to 20 minutes) and manage to fit a little bit in during the day, as the day goes by. If I feel I need it, I also stretch before bed (I needed it a lot in the beginning). If your interested in some of the stretches/yoga I do feel free to PM me. I am currently exceptionally busy, but given a little time, I will respond with some scanned pictures/sketches of most of what I am doing.

 

[ScottP]

Bride,

I am in the same boat as you (36 years old), on and off for the past 10 years I have been suffering from sciatica/lower back pain. Sounds like we have been reading the same things. I started implementing a disciplined stretching and core strengthening regiment and have seen a significant improvement in my well being. Here is my daily routine.

10-15 minute warm up (1 mile walk with the dog)
figure 4 stretch hold for 30 seconds each side
Pigeon stretch 30 seconds each side
Downward facing dog 30 seconds
Cobra Pose 30 seconds 3 reps
Hamstring stretch with band 30 seconds each side
I am not sure what the exercise is called but you get on all fours and you extend 1 arm and the opposite leg and hold for 15 seconds 3 reps
leg lifts 15 seconds 3 reps

I have been doing that every morning and its helped a lot, still have some discomfort but i feel its getting better. I hope with in the next few weeks I can begin to start running or doing some stair climber. Slow and steady, don't want to re aggravate.

This^^^^^.

I have had basically the same pain from sciatica going down to the back of the knee for 20years (35-55) finally started a series of stretchs to keep the hamstrings and hips flexible, 5 minutes every morning, the figure 4 as above. in 2 years I have only had one bout with pain, ibuprofen knocked it down in 2 days instead of 2 weeks. Chiro did not help me ymmv, maybe mine is a quack? Physical therapy helped me, taught me to stretch, thats what works for me.

Another similar routine to mine. I'm 38 and just found out from a neurosurgeon that I have degenerative disc disease and arthritis in the L4 and L5 facet joints. Most important things he told me were to warm up before stretching, stretch 3x/day, and strengthen the core big time. Check out some stuff on youtube and see what works for you. There are some decent PTs on there that show you how to do the stretches and exercises properly (need to keep a neutral spine). My hamstrings are incredibly tight and don't allow proper motion, same with glutes and other muscles attached to the pelvis. Visit your DR, some serious PT may bring it around if they don't suspect any major problems. I'm glad I went in and got checked rather than tough it out any longer.

 

[Richard295]

I screwed up my back after building a trail through the woods to our duck blind. For the following 6 months, my sciatica-like nerve pain radiated from my lower back through my right buttock and down my right leg on occasion. After X-Rays, my regular doctor said it was arthritis and had me do 12 weeks of physical therapy with no benefit. Next I saw a back specialist who ordered MRIs; he said it spinal stenosis and I could take pain pills. A month later I was getting a hair cut and I was talking about the fact that my back hurt so bad that I had quit working out. My Korean barber said that was a problem that was commonly treated in Korea by pressure on trigger point #6. She pushed the point near my hip but I didn't feel any relief that day. The next day and thereafter the pain was significantly diminished. The area to massage is called the gluteus medius and minimus muscles of the hip.

 

[dukkhnter]

Chiropractor said my lower back pain was more muscle and fascia related. Foam rolling or using lacrosse ball on pressure points against wall or floor have helped immensely.

 

[slow]

Stiff-legged deadlifts are a great exercise for strengthening hamstrings and lower back. Keep a slight bend in the knees, head up, back flat, and weight close to your body throughout the movement. Foam roller to work out the soreness or stiffness. The problem for a lot of folks with low back pain is even the thought of bending straight over with weight scares them too much to try it. It works though.

 

[whitingja]

I have had back issues for the last 10 years. I got a steroid injections, and also have had my nerves burned in my facets. But recently was referred to a physical therapist. The guy is amazing and started doing stretches that it really helped. He says my problem is that my muscles are extremely tight, and that I'm too weak in a lot of my stabilizer muscles which is causing the back to overwork. He's having me really focus on my core, my peri from muscle in my butt and in my hamstrings. It is really done wonders, and my back feels better than it has in a long time. You are in Nebraska, if you would like to maybe get this guys name and give it a try, it is well worth it.

 

[Where's Bruce?]

One other thing I should mention. during a party at my house i pulled the inversion table outside and began serving Giggly Marlin0style tequila shots. More than half our guests (45-60 people or so) found immediately relief after 30 seconds to 3 minutes upside down. Some experienced major popping and cracking (like I did when i bought it) and many have since gone out and purchased one for their homes. Some didn't even experience type back pain like us...but all felt better. I honestly believe regular application of inversion therapy will make anyone feel better and mitigate back discomfort later on. Inversion therapy helps relieve spinal compression (which we all have). The result - the spine is temporarily lengthened and pressure on anatomical structures is reduced. You don't even need to completely invert, relief begins at a 60 degree angle. No more regular sciatica for this guy. Worked miracles. I spent a crap ton of money on chiropractors. This cost me $100 and is far more benefiticial for me...although my Patron Anejo expenses are not factored in. <g>

 

[bridgerbenson]

I see Im not alone. I have tried chiropractors, inversion tables made it worse. Stretching seems to do the most, but am just tight as a bowstring 30 minutes after getting all stretched out. Hiking with a heavy pack really seems to help as well. Frustrating for sure!

 

[ytlogger]

Boots; As a carpenter you spend most of the day on your feet. Finding the right boots helped me considerably. Heel height, good footbeds(insoles), lace to toe works for me.

Water; Drinking lots all through the day can't be underestimated.

Stretching and the foam roller; warming up and stretching every morning and after workouts. Set aside some time to work out the knots and remember "the knee bone is connected to the...". There are muscles and connectors above and below the knee on the outside of your legs that can tighten up and manifest that tightness in your lower back. Also, just laying on your stomach with your core engaged and slightly raised on the elbows works wonders.

Core fitness; The things that have kept me off of the chiro's table the most, I think, are planks every morning, adding dead lifts to my strength training routine and using an ab roller on alternate days after I row. Since I started those changes I have no back issues other than fatigued muscles, which are kind of a good thing after a hard day at work or on the mountain.

And oh yeah, suck it up princess. Stick with it. When I was your age I had lots of back troubles (59 now, with an artificial hip) and you just have to keep trying stuff to find what works for you.