Oh my aching back!
November 22, 2011 3:18 PM Subscribe
I carry all my stress in my low back. Help me hurt less!
I'm a 29 year old female with a normal BMI. I have a personal and family history of tight hips and hamstrings leading to intense intermittent low back pain. For about 10 years since it first appeared, I’ve been able to mostly control this pain by staying in good shape, especially with regard to core strength and flexibility in the backs of my legs, and by taking big doses of ibuprofen whenever I start to get symptoms. Until recently I'd easily go 6 months to 2 years without any pain at all.
For the last 6 months or so, though, I’ve been getting very severe episodes of low back pain with muscle spasming (to the point where I can’t find ANY position that’s comfortable, can barely bend at the waste, and have pain shooting down my legs). This happens 2-4 times per month and is strongly correlated with either standing for long periods of time (farmers market, cooking all afternoon) or acute stress (packing for a cross country move, really horrible day at work, upset with family member.) The episodes usually lasts for 4-12 hours once they start, and once the spasming subsides, I’m pain-free pretty quickly. This is SUPER frustrating, particularly because the pain makes the stressful situation that precipitated it even harder to resolve, especially if I’m stressed out about a task that involves moving around.
I know I’ve let my flexibility and core strength lapse some, and I’ve been working on getting those back, which I believe is probably the long-term solution. The problem is, I’d like to have some better short-term solutions. I take ibuprofen (a LOT) immediately when I start to feel pain, but it doesn’t seem to be as effective as it used to. I don’t tolerate naproxen well. If I’m in a setting where I can, I try to get into a position that takes the strain off my back or do some stretching, but that doesn’t seem to help too much either. A heating pad is probably my most effective current cure, but it’s not always an option.
So, you are not my doctor, or my physical therapist, but give me some personal anecdotes and advice! What are some things I can do to stop my stress-induced low back pain in its tracks? I’m looking more for immediate short-term things than long-term health recommendations. A drug? A stretch? A position? A mantra? A stiff drink?
I'm a 29 year old female with a normal BMI. I have a personal and family history of tight hips and hamstrings leading to intense intermittent low back pain. For about 10 years since it first appeared, I’ve been able to mostly control this pain by staying in good shape, especially with regard to core strength and flexibility in the backs of my legs, and by taking big doses of ibuprofen whenever I start to get symptoms. Until recently I'd easily go 6 months to 2 years without any pain at all.
For the last 6 months or so, though, I’ve been getting very severe episodes of low back pain with muscle spasming (to the point where I can’t find ANY position that’s comfortable, can barely bend at the waste, and have pain shooting down my legs). This happens 2-4 times per month and is strongly correlated with either standing for long periods of time (farmers market, cooking all afternoon) or acute stress (packing for a cross country move, really horrible day at work, upset with family member.) The episodes usually lasts for 4-12 hours once they start, and once the spasming subsides, I’m pain-free pretty quickly. This is SUPER frustrating, particularly because the pain makes the stressful situation that precipitated it even harder to resolve, especially if I’m stressed out about a task that involves moving around.
I know I’ve let my flexibility and core strength lapse some, and I’ve been working on getting those back, which I believe is probably the long-term solution. The problem is, I’d like to have some better short-term solutions. I take ibuprofen (a LOT) immediately when I start to feel pain, but it doesn’t seem to be as effective as it used to. I don’t tolerate naproxen well. If I’m in a setting where I can, I try to get into a position that takes the strain off my back or do some stretching, but that doesn’t seem to help too much either. A heating pad is probably my most effective current cure, but it’s not always an option.
So, you are not my doctor, or my physical therapist, but give me some personal anecdotes and advice! What are some things I can do to stop my stress-induced low back pain in its tracks? I’m looking more for immediate short-term things than long-term health recommendations. A drug? A stretch? A position? A mantra? A stiff drink?
It sounds to me like something is putting continuous strain on your back. Three common issues are your bed, your chair (for office workers) and your clothes.
Get a new bed. Your bed is almost certainly contributing to your back problems. Your body will heal itself, but not if its put into an uncomfortable position 8 hours per night. Consider a foam mattress. I like latex, but everyone's opinion varies on this.
If you have an office job, your chair may be contributing to your problems. Consider a ball chair or just something different. Usually you can swap chairs around in the office until you find something you like. Consider just buying your own chair and bringing it in. There are places in most cities that wholesale and retail office chairs (not Office Depot, etc.) that may be better than what you're using.
Also, if you tend to wear pants that are very tight at the waist, consider switching to something that gives you a touch more room. If your abdomen doesn't have room to move and expand, you can end up putting unnecessary strain on your lower back.
Yoga and exercise help a lot. Hope that's helpful.
posted by cnc at 3:57 PM on November 22, 2011
Get a new bed. Your bed is almost certainly contributing to your back problems. Your body will heal itself, but not if its put into an uncomfortable position 8 hours per night. Consider a foam mattress. I like latex, but everyone's opinion varies on this.
If you have an office job, your chair may be contributing to your problems. Consider a ball chair or just something different. Usually you can swap chairs around in the office until you find something you like. Consider just buying your own chair and bringing it in. There are places in most cities that wholesale and retail office chairs (not Office Depot, etc.) that may be better than what you're using.
Also, if you tend to wear pants that are very tight at the waist, consider switching to something that gives you a touch more room. If your abdomen doesn't have room to move and expand, you can end up putting unnecessary strain on your lower back.
Yoga and exercise help a lot. Hope that's helpful.
posted by cnc at 3:57 PM on November 22, 2011
Yoga, for long-term improvement, and these when I know I'm going to be doing something to trigger my back spasms.
But mostly the yoga. I started it about four months ago and my back feels better than it has in a decade (and believe me, I'm not under less stress now).
posted by elizeh at 4:02 PM on November 22, 2011
But mostly the yoga. I started it about four months ago and my back feels better than it has in a decade (and believe me, I'm not under less stress now).
posted by elizeh at 4:02 PM on November 22, 2011
Get the book Treat Your Own Back. It saved my sanity and was so much easier than I thought it would be to get the problem under control.
posted by guster4lovers at 4:02 PM on November 22, 2011
posted by guster4lovers at 4:02 PM on November 22, 2011
When I have tightness - not spasm - I find some relief from shoving my sacrum up against the wall while standing, and leaning slightly forward. It's just a basic stretch, but it works about as well as any other I've found and it's less weird-looking than getting down into child's pose or hugging knees to chest. (If it's not totally clear what I mean - if you imagine pressing your sacrum away from your lower back muscles, so that your pelvis is tilted to bring your pubis towards your navel, that's what I try to let the wall do for me.)
For spasm, all that helps me is ice and ibuprofen.
(I find that I often have trouble with my lower back if I've been wearing a particular pair of shoes for long stretches of standing.)
posted by gingerest at 4:02 PM on November 22, 2011
For spasm, all that helps me is ice and ibuprofen.
(I find that I often have trouble with my lower back if I've been wearing a particular pair of shoes for long stretches of standing.)
posted by gingerest at 4:02 PM on November 22, 2011
Have you talked to a doctor about this ever? Total anecdote, but my mother gets terrible back spasms that are relieved somewhat by heat, but mostly by taking a muscle relaxant. See if you can get an rx for something fast acting but relatively gentle- it might help the other stuff have an effect on loosening you up when it gets bad.
posted by MadamM at 4:28 PM on November 22, 2011
posted by MadamM at 4:28 PM on November 22, 2011
very severe episodes of low back pain with muscle spasming (to the point where I can’t find ANY position that’s comfortable, can barely bend at the waste, and have pain shooting down my legs)
When that happened to me I went to a physiotherapist who diagnosed a ruptured disc.
Go see a physiotherapist.
posted by flabdablet at 4:34 PM on November 22, 2011
When that happened to me I went to a physiotherapist who diagnosed a ruptured disc.
Go see a physiotherapist.
posted by flabdablet at 4:34 PM on November 22, 2011
Floor time. Everyone's different and I agree about professional consultation, but I find just a few minutes on the back in the morning goes a long way.
But, I've got a about thirty different stretches that from the outside probably look identical, so slow, easy, gentle. DON"T BOUNCE. Try knees to chest. Feel each vertebrae gently pressing into the pad/rug. Try with the knees bent getting comfortable then ever so slowly (over weeks maybe) straightening the legs keeping the back aligned.
Good luck and move, super gentle but keep moving.
posted by sammyo at 4:44 PM on November 22, 2011
But, I've got a about thirty different stretches that from the outside probably look identical, so slow, easy, gentle. DON"T BOUNCE. Try knees to chest. Feel each vertebrae gently pressing into the pad/rug. Try with the knees bent getting comfortable then ever so slowly (over weeks maybe) straightening the legs keeping the back aligned.
Good luck and move, super gentle but keep moving.
posted by sammyo at 4:44 PM on November 22, 2011
What Flabdablet said.
Not a Dr. , never thought I'd try to contribute to one of these medical threads, but I did learned a lot about back pain in the last few days.
This sounds like Ms. Yuck. She's got 13 years on you but she's fit. After five months of symptoms like yours, I had to carry her to the car on Sunday. She couldn't stand or walk. Woke up bawling. Here's what we've learned:
Doc said these are classic symptoms of a herniated disk. The pain shooting down your leg might be a herniated disk pressing on a nerve. If you have any incontinence or numbness in your crotch, you will be sent to the ER for emergency surgery. Numbness down one side of a leg is ok.
Moist heat alternated with cold helps a lot.
We had an MRI on Monday and a spinal injection today. 90% of people with a herniated disk just above their tailbone manage to avoid surgery.
posted by Mr. Yuck at 4:51 PM on November 22, 2011
Not a Dr. , never thought I'd try to contribute to one of these medical threads, but I did learned a lot about back pain in the last few days.
This sounds like Ms. Yuck. She's got 13 years on you but she's fit. After five months of symptoms like yours, I had to carry her to the car on Sunday. She couldn't stand or walk. Woke up bawling. Here's what we've learned:
Doc said these are classic symptoms of a herniated disk. The pain shooting down your leg might be a herniated disk pressing on a nerve. If you have any incontinence or numbness in your crotch, you will be sent to the ER for emergency surgery. Numbness down one side of a leg is ok.
Moist heat alternated with cold helps a lot.
We had an MRI on Monday and a spinal injection today. 90% of people with a herniated disk just above their tailbone manage to avoid surgery.
posted by Mr. Yuck at 4:51 PM on November 22, 2011
Voltaren gel. I found out about it from a friend who has had severe chronic back pain for years resulting from a disc injured in a pretty serious car crash. He gave me a tube when I threw out my lower back a couple of months ago. He highly recommended it and he wasn't wrong.
It's essentially topical ibuprofen/a topical NSAID and I find it way more effective than just taking Advil or what-have-you orally. Because you put it on the affected area, it targets the spot rather than just diffusing throughout your system. You can order it without a prescription from Canada, I believe, though it requires a prescription if you get it in the States.
posted by HonoriaGlossop at 5:06 PM on November 22, 2011
It's essentially topical ibuprofen/a topical NSAID and I find it way more effective than just taking Advil or what-have-you orally. Because you put it on the affected area, it targets the spot rather than just diffusing throughout your system. You can order it without a prescription from Canada, I believe, though it requires a prescription if you get it in the States.
posted by HonoriaGlossop at 5:06 PM on November 22, 2011
I had pretty agonizing upper left back pain. Like you, I am physically in reasonably good shape. I saw my doctor, and there was no clear reason for the problem. Muscle relaxants just put me to sleep without relieving the pain. I changed my seating, got massages, did yoga, and took ipubrofen. Nothing really worked.
So, I went to acupuncture sessions with a Chinese trained doctor, and voila, pain relief. It wasn't instantaneous, but it has been lasting. Things like yoga and my improved seating and sleeping positions have helped to maintain my current mostly pain free state.
Also, I have learned that although ice numbs, heat is actually a good deal more healing and therapeutic. While you rae still hurting, use heating pads. Dry or moist heat is effective.
Check this out medically first, of course. My suggestions assume this isn't due to something like a herniated disc.
posted by bearwife at 5:17 PM on November 22, 2011
So, I went to acupuncture sessions with a Chinese trained doctor, and voila, pain relief. It wasn't instantaneous, but it has been lasting. Things like yoga and my improved seating and sleeping positions have helped to maintain my current mostly pain free state.
Also, I have learned that although ice numbs, heat is actually a good deal more healing and therapeutic. While you rae still hurting, use heating pads. Dry or moist heat is effective.
Check this out medically first, of course. My suggestions assume this isn't due to something like a herniated disc.
posted by bearwife at 5:17 PM on November 22, 2011
I'm not your doc, but I'd encourage you to go see a neuro/ortho or a primary care doc. I do have a lot of personal experience dealing with spinal issues - I've had 3 emergency spinal surgeries, as I have Cauda Equina Syndrome. Unfortunately, surgery was my only option to regain the use of my legs and bladder. I am an extreme case, and I realize that.
The things that struck me in your questions - shooting pain down your legs and pain so extreme you cannot find a position to be comfortable in. It sounds like you want to manage this on your own, but I would recommend you at least have a doc take a look, as it sounds like you may have a disc/nerve issues. I personally wouldn't go see a chiropractor or try new exercises until you know exactly what is causing the pain. Certain things can really exacerbate spinal issues.
I know you want short-term solutions, but the quickest one is to go see a doctor.
posted by carmenghia at 5:28 PM on November 22, 2011
The things that struck me in your questions - shooting pain down your legs and pain so extreme you cannot find a position to be comfortable in. It sounds like you want to manage this on your own, but I would recommend you at least have a doc take a look, as it sounds like you may have a disc/nerve issues. I personally wouldn't go see a chiropractor or try new exercises until you know exactly what is causing the pain. Certain things can really exacerbate spinal issues.
I know you want short-term solutions, but the quickest one is to go see a doctor.
posted by carmenghia at 5:28 PM on November 22, 2011
I found doing yoga really helpful for back pain, to the point where I really don't have it at all anymore. There are three different things that I've noticed in myself after having done yoga for a couple of years now.
The first (obvious) one is that the stretching loosens everything up. Not just your back, but everything: hamstrings, calves, lower and upper back, shoulders, neck, etc. All of that is connected to your back and if anything is tight, it can start to pull on your back muscles and make things hurt.
The second is strength. If your back and other core muscles are stronger, it's easier to sit, stand, lie down, and move in a more ergonomic manner.
The last and subtlest thing is that you become more aware of your own body and how you are holding it. For instance, my back used to get really sore when I was standing around cooking for a while (just as you mention). After a few months of yoga, I was cooking one day and I just realized that I was tensing all the muscles in my lower back in a funny way while I was standing there. Yoga really teaches you to listen to your body and how to let go of any unnecessary tension that you might be holding.
I realize that you are looking more for short-term advice, and I can't really provide that. But yoga or something similar will really help in the long run.
posted by number9dream at 5:30 PM on November 22, 2011
The first (obvious) one is that the stretching loosens everything up. Not just your back, but everything: hamstrings, calves, lower and upper back, shoulders, neck, etc. All of that is connected to your back and if anything is tight, it can start to pull on your back muscles and make things hurt.
The second is strength. If your back and other core muscles are stronger, it's easier to sit, stand, lie down, and move in a more ergonomic manner.
The last and subtlest thing is that you become more aware of your own body and how you are holding it. For instance, my back used to get really sore when I was standing around cooking for a while (just as you mention). After a few months of yoga, I was cooking one day and I just realized that I was tensing all the muscles in my lower back in a funny way while I was standing there. Yoga really teaches you to listen to your body and how to let go of any unnecessary tension that you might be holding.
I realize that you are looking more for short-term advice, and I can't really provide that. But yoga or something similar will really help in the long run.
posted by number9dream at 5:30 PM on November 22, 2011
Have you tried Pilates? I am completely unable to do any kind of sitting meditation, but Pilates demands precision (not something I'm usually any good at) and intense focus, and I find that it helps me relax fantastically well. Bonus is that you'll also be increasing your core strength.
I pulled a muscle in my lower back years ago playing with a dog & went through a while of trying various things to help it. I liked ashtanga yoga, but it really aggravates the RSI I've got in my wrists from typing... pilates is much better at working around that.
Also seconding the recommendation for floor stretches too, though. Lying on my back with my feet up on a chair helps quite a bit if I start feeling twinges.
posted by lyra4 at 5:38 PM on November 22, 2011
I pulled a muscle in my lower back years ago playing with a dog & went through a while of trying various things to help it. I liked ashtanga yoga, but it really aggravates the RSI I've got in my wrists from typing... pilates is much better at working around that.
Also seconding the recommendation for floor stretches too, though. Lying on my back with my feet up on a chair helps quite a bit if I start feeling twinges.
posted by lyra4 at 5:38 PM on November 22, 2011
Are you me? At any rate, I'm working with many of the suggestions above, but I also realized that most of my shoes suck for what I need to do in them. Curse you, Chucks! I've got years behind me of wearing cheap shoes and sneakers with no support; and even the better shoes and boots had plastic heels that were jarring to walk on. I took a bunch of my shoes to the repair shop to have rubber heels put on, plus new felt insoles in some - the gentleman at the counter tskd at how worn my heels were. In the meantime, going to a shoe store, getting fitted for at least one pair of shoes that had good support and good rubber heels helped almost immediately - and I have an appointment next week to talk to my doctor about talking to a podiatrist for Orthotics or something. I have never typed an answer before that made me feel as old and creaky as this one just did.
posted by peagood at 5:40 PM on November 22, 2011
posted by peagood at 5:40 PM on November 22, 2011
Pain shooting down your legs sounds like sciatic pain, which can be a Big Deal (as in, 'something structurally wrong with your lower spine, causing swelling that is putting pressure on the nerve cluster that makes your entire lower body function'). Have you run this past your doctor? You should run this by your doctor.
posted by Mayor West at 5:09 AM on November 23, 2011
posted by Mayor West at 5:09 AM on November 23, 2011
When you have to stand for long periods, can you rest one foot on a low stool or shelf? I found that helpful for warding off the spasm stage when I was having similar problems.
posted by JanetLand at 5:13 AM on November 23, 2011
posted by JanetLand at 5:13 AM on November 23, 2011
Sometimes pain in the lower back is caused by weakened abs. The back muscles have to compensate for the strain that the abs should be taking but arn't and you end up with pain.
I recommend core/abs exercises.
posted by Gringos Without Borders at 8:19 AM on November 23, 2011
I recommend core/abs exercises.
posted by Gringos Without Borders at 8:19 AM on November 23, 2011
This thread is closed to new comments.
And yes, you might want to think about starting some meditative practices like, well, meditating or doing yoga. If stress is the biggest trigger, it makes sense to do what you can to manage your stress.
I feel for you, good luck!
posted by Kimberly at 3:36 PM on November 22, 2011 [1 favorite]