akshay67

Last two days, since I am off work, been sitting with laptop on comfy sofa (and spending too much time on here).

Today, by lower back is killing me. Did a load of stretches and I regularly work out. I guess prolonged periods on soft has cause this?

Whats the best way to cure this quick in time for the big Xmas parties (its painful when I walk)? I've put a velcro weight lifting belt on which helps a bit. Should I lye down all day rather than sit? Any spray or creams?

Cheers

PS - I am in my mid-20's no old age gags please

tuffer

Mine has improved no end since I sold the Scoob, coincidence.....I think not, the bloody seats were killing me!!!

v5 man

iTrader: (4)

Strange as it may seem and look, my wife taught me a little trick for my long suffering back.

1.lay on flat floor on back
2.raise arms and legs directly up in the air
3.roll in circular motions on the spot with arms and legs still up(dont lean so far that you fall over though)!!
4.rest after 15 secs
5.repeat 4-5 times.
6. hows your back now??

try it, works for me


cliff

TelBoy

Akshay, stretching is the best cure. I've strained my back in the gym a few times over the years, and stretching is the best remedy. There's one particular movement which is more effective than most, but you need a partner. It's a proven technique, not just a TelBoy special!

Lay flat on the floor, arms down by your side. Don't move them from this position - glue them to the carpet if necessary.

Bend one knee (you'll be alternating), and place your foot across your other straight leg, so that your foot is roughly at knee level, or higher if you're supple enough to do it).

Then, you need a partner to lean on your bent leg, trying to get it as far over as possible. They can lean as hard as they can within reason; it has to be uncomfortable without being truly painful. As i said, keep your arms and shoulders firmly rooted to the floor.

Relax slowly, then bend the other leg, cross it over the other one, and repeat the process, alternately, about 3 or 4 times each.

Hopefully you'll feel some improvement almost immediately.

(Let me know if my description needs clarifying).

David Lock

Preface I am not an expert but here's my "man in the pub's" 2p worth. Similar to other replies but fairly straightforward. Lie face down on floor. Keep legs flat on floor but in turn move each knee upwards towards tummy as far as you can if you see what I mean. Repeat a few times on each side. This has effect of stretching spine slightly. Worked very well for me when I had pain down legs caused by trapped nerve. I am sure this is safe but don't over do it. Of course see a chiro if it persists. D



[Edited by David Lock - 12/24/2003 8:47:56 AM]

Geezer

I have had back problems to varying degrees for years, and after a particularly bad episode in March, I went to see a chiropractor. Instant relief, and the treatments I have had since have improved the situation no end. Don't mess about with back, go and see a professional.

Also get your employer to stump up for a proper chair at work and get if fitted properly, it makes a big difference.

Oh, and don't have kids

Geezer

Scoob99

iTrader: (1)

Stop diving of the the wardrobe for a start On a serious note though since nearly breaking my back in an RTA my lower back has never been the same so I can sypathies with you.
Cheers
Colin

Scooby96

How about a Paravertebral block?

akshay67

Thanks for the tips guys...i'll give these 'specials' a shot

ProperCharlie

TB - in your exersize, where is your foot (of the bent leg)? is it on the floor? what part of the leg does your partner lean on? I could do with this as my back as fookin killing me at the mo and i don't want to be in agony when cooking the dinner tomorrow.

TelBoy

Yep, firmly on the floor. Your partner can lean on any part of the bent leg - the knee is easiest, as it's highest and gives the most leverage. Make sense?

ALi-B

iTrader: (1)

Another Thumbs up for Chiropractors!

(2nd attempt at spelling)

[Edited by ALi-B - 12/24/2003 1:36:30 PM]

V45DSM

An Epidural. A) Your Pain will go away. B) Everyone can 'behold the jelly legged man' as he negotiates his way across the dance floor.

Spoon

How on earth can you nearly break your back?

Whatever you do Aks, be careful not to make matters worse. Make sure you are warm first.

ProperCharlie

i think i get the idea, Tel. So you are trying to push your knee upwards (i.e. towards your head) so that your thigh is bending more at the hip?

as for osteopaths - i've been to loads of 'em. they do the job but i think i need to maintain my back myself, as the osteopath cures the symptoms, rather than the cause which is lack of flexibility.

TelBoy

Hmm, not sure i'd say you're trying to push it "up". Let me try again.

Lie down, arms and shoulders flat on the floor. Raise your left leg, and bend it to 90 degrees. Cross your left leg over your right leg (which is still straight and flat on the floor), and plant your left foot on the floor.

Now get your partner to lean on your left knee, from your left hand side, so that it goes as low as possible. Keep your shoulders on the floor.

If you're flexible, your partner might be able to get your left knee quite close to the ground, if you're not, it might get painful after only a small amount of pushing.

Any clearer?



****, Tennent's really *is* 9% isn't it?

[Edited by TelBoy - 12/24/2003 1:56:42 PM]

TelBoy

One point i should add, is that when you've reached the point of "ooh, that's far enough!", keep it there for about 10 seconds, don't let your partner just release the pressure immediately. After ten seconds or so, release the pressure slowly, then bend your right leg and cross it over your left leg, and do the reverse.

TelBoy

And lastly, if you hear "clicks" from your spine, you're doing it right!

RS2 JIM

iTrader: (5)

I was born with a minor spinabifida (sp!) and it was never spotted when i was younger. As a teenager i played rugby at a district level and represented the North District in swimming too. I began to feel some pain in my back at the age of 14 and it was found that i had fractured lumbar 3 vertebrae. I was put in a Boston Brace for just short of two years and that seemd to sort the break. However, i'll have a pain in my lower back for the rest of my life, i've had it so long now (i'm 22) that i don't really notice it now but i still get days that it's worse. On these day's i find a hot bath will ease the pain a little followed by a cool pack. Even a hot water bottle followed by a cool pack will help. Try alternating between hot and cold every 5 mins for 1/2an hr and see if that does the trick. If you find the problem more long term i'd recommend buying a gymnastic ball (approx £40) from John Lewis or any specialised sport shop. Try getting the one approx 2ft in diameter (mine's green...not sure if their colour coded or not!). Some basic excercises on the ball are:

Sitting on top of the ball with your legs at a ten to two position, feet flat on the floor, rock your pelvis forward and backwards whilst keeping your back as straight and upright as poss. Your legs should stay motionless and the ball should roll back and forth with your hip movement. If you do this for as long as you feel comfortable every day, it should strangthen up the tendons and muscles in your lower back therefore providing more support in the future.

I also find that rolling your entire back over the ball helps too. To do this safely you should have someone watching over you to make sure you don't slip off, it can be quite disorientating. With the ball on the ground, crouch in front of it facing away from the ball so that your shoulder blades are about level with the top of the ball. Then very slowly, and maybe with the help of your watcher, ease your body over the ball so your facing the ceiling and are arched backwards over the ball. Ease yourself over and back a few times and if you hear any clicks it's likely that they're from vertebrae finding their natural position. This excercise is then to be repeated for your front too.

I hope these are of assistance and that my descriptions are clear enough. However, i can't stress enough the importance of seeing a specialist if the problem persists. It would be terrible to find that you get major arthritis in a few years time when it may have been avoidable with some specialist intervention.

Best regards

James

ProperCharlie

TB - i think i get it now: you are straightening out the bent leg?

the missus has got one of those gym ball things so i might give those ones a try too.

cheers.

timmy03

this might not be good for you but i've worked in a supermarket and did a lot of heavy lifting, pallets, boxes of lard, flour etc. if my back was bad when i got home from work i used to lie on my stomach and get my bro to walk up and down my back, it would give a few cracks and then fine.

if this goes wrong i accept no responsibility for any injuries sustained!

tim

super_si

Dont stop moving around. Laying down makes the muscles start wasting away.

Si

ProperCharlie

i've heard about attractive thai girls doing this (for £50 ), but no fookin way would i let my brother get anywhere near my back.

i've tried TB's stratch and it's really good. once i tried to do it i realised that you keep your leg bent and your partner pushes your knee towrds the floor. only thing is to try and keep your hip on the floor too.

feels better though.

TelBoy

You got it!

Exactly; your partner's pushing the bent leg over the straight one as if they're trying to lift the bent leg's hip off the ground, while you try and keep it on the floor.

Difficult to explain, dead easy to demonstrate. But very effective.

Do it again tomorrow morning. And again hourly if necessary.