Low Back Pain sans Chiropractic

[boobieman]

Hey Doc,
I don't trust chiropractors, what do you recommend for lower back pain besides going to a chropractor? Also with lower back pain, how can you tell if it is just back pain and not any sort of kidney problem or something else? I don't have any problems peeing or shitting. I do work out and tried to cut down on some of the weights, but I still get the back pain.

Thanks

SEEYAYYAAA

[Dr Steve]

Hey Doc,
I don't trust chiropractors, what do you recommend for lower back pain besides going to a chropractor? Also with lower back pain, how can you tell if it is just back pain and not any sort of kidney problem or something else? I don't have any problems peeing or shitting. I do work out and tried to cut down on some of the weights, but I still get the back pain.

Thanks

SEEYAYYAAA


Actually, low back pain is one of the things that scientific study has shown that Chiropractic medicine can really help. But everything is about confidence and preference, so if your solution must exclude chiropractic for personal reasons, there are lots of other modalities that can help.

1) try your primary care provider. most are trained in at least doing a few steps toward the diagnosis and treatment of low back pain. A quick urinalysis will rule out most kidney problems that can cause pain. You may need an MRI before its all done to rule out a slipped disk but there's a lot that can be done before that.

2) do some low back exercises yourself. here's a good WebMD article on low back pain maneuvers: http://www.webmd.com/back-pain/exercises-to-reduce-low-back-pain

3) Physical therapy. Once they've tried the step one stuff (antiinflammatories, home exercises, etc) and ruled out a surgical problem (slipped disk, kidney stone, etc), physical therapy is a good next step. They'll do strengthening exercises and pain relief modalities to get you back on your feet.


hope this helps.


steve

[boobieman]

Thanks doc. I will try what you posted. Just with Chiropractic, it seams to me that when you go with one, and you stop, or don't go for a while, the pain comes back worse. My wife, my mother they go to one, and if they miss a session or 2 after while the pain comes back.

I went a few times with my wife and the doctor told her to use a broom stick on her back and on the back of her neck. To roll the stick up and down. He said that would help with the curve of the spine. I just find it hard to believe that the spine could be curved with just a broom stick. I when once for my shoulder. He did 2 treatments, and it felt better, about week or so later my shoulder was killing me. I was in so much pain I was crying.

Again I will try what you posted. Right now I can't do shit, sprained ankle. Which is another problem, I keep spraining the same ankle.

Thanks again

SSEYAYAAAAA

[EliSnow]

As someone with chronic low back pain, I agree with your opinion of chiropractors. What I did was along the lines what Dr. Steve said: I saw my doctor, and he referred me to a physical therapist who helped me with the pain AND taught me stretches, etc. that help me with my back. I saw the PT for about 3 months, and havent' needed it since.

I recommend doing yoga and/or the following stretches every day:

http://z.about.com/d/yoga/1/0/u/cobraandupdog.jpg

http://www.sport-fitness-advisor.com/images/golf_stretching_lowback.gif

[Dr Steve]

I recommend doing yoga and/or the following stretches every day:

http://z.about.com/d/yoga/1/0/u/cobraandupdog.jpg

http://www.sport-fitness-advisor.com/images/golf_stretching_lowback.gif

YES! Sorry, I should have mentioned yoga; I am convinced that it was developed 4000 years ago by some Indian guy with a bad back. The upward facing dog has all kinds of therapeutic effects, especially on backs that are spasmed into what is called "lordosis" (when you're hunched over, like an old man). Thanks for mentioning it. If you don't want to mess with a yoga class BUT have cable, DVR Steve Ross's show "Inhale" on the Oxygen network every weekday at 6am Eastern.

[smiler grogan]

If I may jump in here a little bit. I am a certified trainer and lower back pain is something clients complain about a lot. If your problem is the lower back and not kidney or something of the like the stretching is key, eventually some very simple ab/core exercises will do wonders and will take you 10 to 15 minutes tops. Boobieman do you have a dek job if so the constatn hunching over is a really unnatural position for us. I'd bet that your hamstrings and gluts (butt) are also strained and could use some stretching and exercise.

[Dr Steve]

If I may jump in here a little bit. I am a certified trainer and lower back pain is something clients complain about a lot. If your problem is the lower back and not kidney or something of the like the stretching is key, eventually some very simple ab/core exercises will do wonders and will take you 10 to 15 minutes tops. Boobieman do you have a dek job if so the constatn hunching over is a really unnatural position for us. I'd bet that your hamstrings and gluts (butt) are also strained and could use some stretching and exercise.

You can wear a corset...OR you can build one out of your own muscle. Abdominal exercises are indeed the keystone of prevention of back pain. During the acute event, however, they may make the pain worse (in my experience). For me, I'd wait do do muscle building ab excercises until the acute episode subsides. SmilerG do you agree?

[EliSnow]

If I may jump in here a little bit. I am a certified trainer and lower back pain is something clients complain about a lot. If your problem is the lower back and not kidney or something of the like the stretching is key, eventually some very simple ab/core exercises will do wonders and will take you 10 to 15 minutes tops. Boobieman do you have a dek job if so the constatn hunching over is a really unnatural position for us. I'd bet that your hamstrings and gluts (butt) are also strained and could use some stretching and exercise.

This is consistent with what my trainer told me (and I forgot to relay). If my hamstrings are stretched, that relieves tension on the back. He also said that the stronger your abs are, the less likely you are to have lower back pain.

[smiler grogan]

You can wear a corset...OR you can build one out of your own muscle. Abdominal exercises are indeed the keystone of prevention of back pain. During the acute event, however, they may make the pain worse (in my experience). For me, I'd wait do do muscle building ab excercises until the acute episode subsides. SmilerG do you agree?

Absolutely, I only give clients who complain about lower back pain exercises after they are cleared by their doc. If someone is having spasms i'm not making them do anything, afterwards lookout:devil2:. The Yoga stuff is some of the best to help with this problem.

[smiler grogan]

This is consistent with what my trainer told me (and I forgot to relay). If my hamstrings are stretched, that relieves tension on the back. He also said that the stronger your abs are, the less likely you are to have lower back pain.


That old song the ham bone is connected to the whatever bone is a perfect example of how if one part of the body is compromised it affects other parts of the body down the line.

[Thebazile78]

What about adding the yoga/stretches and changing the type of shoe you're wearing when you're not working out? Posture can play a role in pain, too.

A friend recommended Dansko brand clogs to me to save my back from pregnancy-related lower-back issues and I can honestly say that my experience with the Danskos has been great as the baby-belly grows, throwing my spine out of alignment because of the natural inclination to lean backwards to counteract the new center of gravity. I bought 2 pair earlier in my pregnancy solely on this friend's recommendation and it's been a godsend for me.

The footbed of this particular clog brand forces you into a re-balanced posture, which eases the pressure on the lower back and legs.

It may not be an option for everybody, as their every-day work may require specialized footwear (i.e. - steel toed boots, sneakers, etc.) but if you can, well, they make men's sizes.

[smiler grogan]

What about adding the yoga/stretches and changing the type of shoe you're wearing when you're not working out? Posture can play a role in pain, too.

A friend recommended Dansko brand clogs to me to save my back from pregnancy-related lower-back issues and I can honestly say that my experience with the Danskos has been great as the baby-belly grows, throwing my spine out of alignment because of the natural inclination to lean backwards to counteract the new center of gravity. I bought 2 pair earlier in my pregnancy solely on this friend's recommendation and it's been a godsend for me.

The footbed of this particular clog brand forces you into a re-balanced posture, which eases the pressure on the lower back and legs.

It may not be an option for everybody, as their every-day work may require specialized footwear (i.e. - steel toed boots, sneakers, etc.) but if you can, well, they make men's sizes.

true, true, true, I personally believe that we are doing a lot of harm to ourselves with alot of our footwear choices I don't know about the clogs you wore but when I am with a client the footwear I recommend is what I wear, none. This gets the foot stretched out and
usually helps with balance issues. I should say that my clients aren't pushing around heavy wights so their is no chance of toes getting smashed. Although i'm barefoot for all of my workouts heavy weights and all.

[boobieman]

If I may jump in here a little bit. I am a certified trainer and lower back pain is something clients complain about a lot. If your problem is the lower back and not kidney or something of the like the stretching is key, eventually some very simple ab/core exercises will do wonders and will take you 10 to 15 minutes tops. Boobieman do you have a dek job if so the constatn hunching over is a really unnatural position for us. I'd bet that your hamstrings and gluts (butt) are also strained and could use some stretching and exercise.

Hello,
No desk job. I do custodial work. I am on my feet a lot. I also work out with weights 4 to 5 times a week. Also stationary bike as well. I am going to try some of the stretch exercises. I think I need to drop some of the weight I lift. See if that helps. Also will try the yoga. Doing the yoga exercises how long should it take me doing it per day?

Thanks everyone
SEEYAYAA

[Thebazile78]

Hello,
No desk job. I do custodial work. I am on my feet a lot. I also work out with weights 4 to 5 times a week. Also stationary bike as well. I am going to try some of the stretch exercises. I think I need to drop some of the weight I lift. See if that helps. Also will try the yoga. Doing the yoga exercises how long should it take me doing it per day?

Thanks everyone
SEEYAYAA

Try the clogs as work shoes. They do come in men's sizes; I swear! Lots of professionals who spend lots of time on their feet, like hospital doctors, nurses, teachers and chefs, SWEAR by them. At my last appointment, I noticed that even my OB wears them! They will take a little getting used to because of the way they fit, but if you can tolerate them in the store, you should be fine.

As for the yoga, start with 15-20 minutes of a good beginner's video per day; it should help get you accustomed to regular practice. Yoga is about self-study; whether you buy into the spiritual aspect or not isn't the point. You pay attention to your breathing, the way you align your body, the way you're doing poses ... all of this tells you if you're doing it right. In my own practice, I find that if something hurts or my breathing becomes strained or labored, I am doing it wrong. Also, there's no shame in doing a modified pose until you develop the strength to do it seamlessly. (I will modify poses wherever I need to; it doesn't change the end result.)

Good luck!

[smiler grogan]

Hello,
No desk job. I do custodial work. I am on my feet a lot. I also work out with weights 4 to 5 times a week. Also stationary bike as well. I am going to try some of the stretch exercises. I think I need to drop some of the weight I lift. See if that helps. Also will try the yoga. Doing the yoga exercises how long should it take me doing it per day?

Thanks everyone
SEEYAYAA

Hey buddy, Thebazile78 covered Yoga so efficiently that theres not much I can add. When you work out are you throwing around really heavy weight? Do you use a weight belt? Unless You are throwing around Olympic level weights I would say do'nt wear one.Do you do any core/ab work in your routines? Here are 3 stretches that you can do when you feel stiff. lay on your back and pull your legs up to your chest rock back slightly hold them there for a minute or so. 2, sit on your knees put your head on the ground and extend your arms out again for a minute. lastly standing reach your arms to the sky and raise your head to look at your hands, then slightly lean back, you should feel your abs stretch. You should not feel a strain or any pain during any of these stretches especially the standing one. Keep me posted.

[boobieman]

I do lift some heavy weight, but I always wear a weight belt. Might have to get a better one or lower some of my weights.

As for Clogs..ain't going to happen. My job wants us to wear work boots. Might even have to have steel tips. Problem being if I don't wear them and I get hurt, they will say I am not covered. Will have to try the exercises, once my ankle gets better.

Thanks again everyone and thank you Dr. Steve...and HAPPY DEW YEAR TO ALL.

SSSEYYAAAAAA