paulr

For the last 12 weeks, due to a role change at work, i have spent an awful lot of time sat down. Up to 9 hours a day. Some days i have bad back ache. Last week i developed some "twinges" in my lower back, and have taken a couple of weeks off work (holiday). I went to the doctor who gave me some anti inflamitory pills and a leaflet with some stretching exercises.

I have also had a read on the internet, and this is one of the problems. So much conflicting advice. Stretching and exercise, or not. Hot baths or ice packs. I guess it depends on the severity of the problem and that is something only a doctor can diagnose. As someone who always likes to understand what is wrong, its a bit of a minefield.

I have taken my doctors advice, pills and stretching, but have also started regular exercise.

Anyone else suffer from back problems?

(my sister also gets back spasms, but she cant walk afterwards. Mine are little twinges, then i carry on as normal)

The Zohan

hot baths or ice packs - i believe it depends on what is causing the pain as you which you use.

inflammatory pills - the swelling and pain are indications that there is a problem, reducing the swelling is all well and good but is not treating the problem.

Back exercises can strengthen the back muscles but again you need to find out what the root of the pain/problem is

paulr

The root is sitting down in the same position for 9 hours a day. This puts excess pressure on the lower back, which over time causes the back muscles to tighten, leading to "twinges".

An0n0m0us

Yep I suffer with lower back pain originating from flat feet and the shock that goes with that up into my back. I also have an over extension of my back when I stand up causing it to over arch at the base of my spine which is very uncomfortable. The only fix for me is wearing Nike Airs which is like having suspension in your shoes. I wear them = no back pain when walking, I wear something else and a few hours later back pain comes flooding back.

I had months of physio earlier this year as i'd walked the dog through last Winter in wellys and that was a big mistake, left me with crippling lower back pain. That is when the GP sent me for physio who found the over extension of my back (caused me compressed disks when I was late teens) and gave me exercises to compensate it.

I went to the Nike store last night and paid out £130 for a pair of Nike Air boots that are water proof and the next best thing to wellys but with the air suspension built in. Expensive but if it means no back pain through Winter and dry feet they will be worth every penny. Whilst there the bloke who sorted me out the boots showed me some Nike Air trainers designed for those with flat feet, when I tried them on they were amazing for support and comfort so will be getting those when my current pair of Nike Air trainers need replacing.

The Zohan

perhaps you need to look into a more supportive chair - seriously! i had a back problem a while back and the company i worked for sorted me a fab chair which helped no end.

if it is muscular then heat i believe will help as will exercises to strengthen and exercise the muscles.

Trout

iTrader: (1)

I suffered from lower back pain - including severe spasms that rendered me unable to get up off the floor (having a pee was a major exercise).

After 30 years of this - accupuncture, pain killers, chiropractic - I was recommended to try Network Spinal Analysis (a very different form of chiropractic that does not involve wrenching your body about).

After one session my back felt much freer - the next morning I got out of bed and I almost fell over as my back was in such a different alignment.

Even now if I do get a twinge I can easily stretch it out - my posture and flexibility are fundamentally improved.

Highly recommended but there are very few practitioners in the UK.

David Lock

All as above but especially about using a suitable chair. And a correct mattress is important for the longer term.

Are you carrying any extra weight around the middle?

Any pain down the back of your leg/legs?

I found lying face down and pulling legs up towards me a good way of stretching the spine gently

Good luck but do speak with people who know what they are doing as discussing "back pain" has kept pub talk going for years

dl

dpb

infrequently yes , goes fortunately after week or less - with no real idea how /why

paulr

Could you explain a bit more. You get a twinge, how long does it last. Then you do stretching exercises.

Leslie

I also get back problems as a legacy from my injuries caused by falling off the roof. I am stuck with them since the muscles were permanently damaged.

I just have to put up with it and restrict walking when it starts to get worse. Painkillers help a bit but I don't want to get hooked on those either. No real way to relieve the pains once they start.

Les

Fat Boy

Pilates works for me - the woman comes to our house one evening a week. The other half did it and seemed to grow two inches as her posture was so improved. Made a massive visible difference to her however, like most blokes, I filed it in with magic pebbles and eyebrow threading or whatever. But then I started to suffer from bad sciatic pain down one leg due to crap posture/sitting at a desk for hours each day/ general decrepitude so I was gave it a go as a last resort. First session was easy peasy and I made the mistake of saying so - she slaughtered me the next time It took a few weeks of that, but the pain went and I am in much better shape all over as a result.

DARB

http://www.amazon.co.uk/Treat-Your-B...1276832&sr=8-4

This helped me loads, have a read for advice on posture, exercise etc.

asorry its a bit short but in a hurry. I'll try and post in more detail later

jef

iTrader: (13)

as said make sure you try not slouch at desk, have a wee note somewhere reminded you of correct posture -its impossible to do all day as you just slowly slouch again rounding the spine into a position where pain can develop.
NSAID are all well and good bu again as above, treatment rather than cure.

massge is definatley good from a good specialist and a once over froma chiropracter (sp) to check vertabrae alignment position ect may also be worthwhile

shambles

Your employer is responsible for supplying a proper chair to suit you at the employers expense

Trout

iTrader: (1)

A twinge could be an ache - especially if I have been sitting for a while.

I do a couple of short exercises for core alignment - very simple 30s each - and usually am more comfortable.

The key thing is that the pain/spasms/misalignment I had before has completely gone.

Trout

iTrader: (1)

Do some research

Donny Epstein - Network Spinal Analysis

Pete Egoscue - core alignment

They have worked wonders for me.

paulr

There are some really cheap versions on ebay, but 1988 editions.

Over the last week i would say my back has improved quite a lot. However, i have not been at work. My regime is,

Run 5 days a week between 3 and 5 miles to improve core fitness.
Stretching exercies daily.
Back strengthening exercises every other day to improve the strength of my back.

The test is when i return to work. I really cannot avoid siting down for up to 9 hours a day.

Trout

iTrader: (1)

Back strengthen exercises can be great - have you ensured you have good alignment before you started strengthening the muscles?

paulr

Alignment is something of a grey area tbh. I dont really understand what it means. I did google Pete Egoscue - core alignment, there's a lot to take in. It also has a feel of an "american guru" about it.

Having said that, exercises are working.

RobsyUK

iTrader: (2)

Im only 29 and have last week been diagnosed with sciatica .... It all started about 4months ago when I stupidly set a treadmill to max speed and without warming up jumping on and runnign like crazy...

What felt like a pulled muscle and left for 4 weeks turned into dead leg, pins and needles and then 24/7 aches n lower back pain...

I went to the doctors who said it was a muscle pain and 2months of waiting for the ****ty NHS I decided to see a private guy. £35 an hour and him streching pulling and rubbing me the next day I couldn't move....

The day after however was truly amazing...
Turns out that rather then the muscle tear it pulled on the nerve in my back and is causing inflamation between the discs in my lower back.

I've been back twice since but still get infrequent leg & back pains but with a few streches it does go... I hope eventually it will go.

+Doc+

I suffer back pain and Sciatica on regular occasions, I sit down a lot too.
One thing I have found is that rest really is the worst thing I can do, I had pain yesterday and went to five a side football, fine now!

Trout

iTrader: (1)

He can't help being a Guru - he lives in Del Mar - it is contagious

Get's results though.

paulr

Yes, over the last week the time when i have felt the best is out running. From what i have read, unless its really,really bad, exercise is good. It improves your general level of fitness, added to stretching and strengthening.
I have ditched the painkillers

Now its just my eyes and teeth. Sigh, old age...........

classicgc8

iTrader: (4)

You all have my sympathys, ive been suffering lower back pain for many years and the last two years i have also been suffering sciatica on and off.
I work as a tech in a garage and i have been tinkering with cars since the age of seven.
Now im thirty five it certainly hasnt helped ,i try to raise the cars to waist height to help take the load off my back whenever possible.
Doctor sent me for recent spinal x-rays which were ok thankfully,diclofenac is my best friend

paulr

Its amazing how many people end up with a bad back due to work.