OT: PT recommendations for lower back
- Thread starter RULoyal
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When I was in my 30s I was having lower back problems. Saw orthopedics and chiropractors with minimal improvement. I mentioned my problem to a young 20 something woman who was an exercise trainer at Jack Lalanne. She told me to take my wallet out of my back pocket and gave me stretching exercises for my hamstrings and butt. Haven't had any major issues since and that was 25-30 years ago.
This. Hamstring and glute stretches worked like a charm for. This is a little intense (and if you can get over the white outfits), but this yoga session is great:
If you don't want to do yoga, this will help:
Feel better, the toughest SOB's on the planet are humbled by lower back pain, if you don't have it you really can't identify
PT here. If its muscular, its going to be all about posture and hip/core strengthening along with some stretching depending on what type of impairments they find. If its discogenic it will be similar stuff along with extension exercises to push the herniation back into the disc.
Any numbness or tingling?
Any numbness or tingling?
University orthopedics has a physical therapy group in their bldg. on Easton Ave in Somerset (University does all the orthopedic procedures for RU and Princeton Athletes)
My lower back is sketchy. Stretching the hamstrings every day and keeping the core in shape has been the key for me. But listen to your PT. Good luck.
Mostly left lower back. Pain seems to radiate around the hip and down the outside of my left leg when it's real bad.
Okay, how did you damage it? What's your current issue(s) with it - pain on movement, sciatica, difficulty straightening, etc.?
Oh, just went back up - sounds like sciatica.
I can't recommend a PT place, however, I would recommend that you see an orthopedist in addition to finding a physical therapist. An ortho will rule out possible structural problems which could potentially be aggravated by PT. They may also be able to suggest a regimen of exercises that you could to at home or at a gym in lieu of PT. However, I'd lean more towards PT at least initially to make sure you're doing them correctly.
Oh, just went back up - sounds like sciatica.
I can't recommend a PT place, however, I would recommend that you see an orthopedist in addition to finding a physical therapist. An ortho will rule out possible structural problems which could potentially be aggravated by PT. They may also be able to suggest a regimen of exercises that you could to at home or at a gym in lieu of PT. However, I'd lean more towards PT at least initially to make sure you're doing them correctly.
This is over simplified but this is basically what you're going to get with physical therapy. I'll do some manual massage work and some spine mobilization or manipulations which is useful for short term pain relief but for long term stuff the following is routinely what helps low back pain.
Try prone press ups 10x . Does it make your pain better or worse or no change? If better use this exercise anytime you feel the pain to reduce the pain. You can also do it in standing. This will usually help patients who have discogenic pain. It literally pushes the herniation back into the disc. It might hurt the first few times you do it but by the 10th rep it may feel better.
If worse or no change try double knee to chest stretch 3x 30 seconds . If this makes the pain better use this exercise to reduce your pain. This will usually help those with muscle relation pain or those with a stenosis.
In addition to one of the previous exercises that works for you or if none work do some core strengthening exercises: Planks, side planks, bridges, dead bugs, bird dogs, rows. There are so many core exercises you can simply google. Also glute exercises like squats, leg press, athletic slides, clamshells, sidelying abuction.
Along with these, stretch tight muscles in the lower extremity such as hamstrings, glutes and quads especially all of which can tilt the pelvis abnormally if tight. The piriformis is also a muscle that is routinely tight in those with low back pain. You can simple google ways to stretch these muscles.
Another thing to look at is your feet. Do you have flat feet? If so, orthotics can do wonders for low back pain.
If your co-pay is high or you have a high deductable, you can follow all of this and most likely you're going to improve.
Try prone press ups 10x . Does it make your pain better or worse or no change? If better use this exercise anytime you feel the pain to reduce the pain. You can also do it in standing. This will usually help patients who have discogenic pain. It literally pushes the herniation back into the disc. It might hurt the first few times you do it but by the 10th rep it may feel better.
If worse or no change try double knee to chest stretch 3x 30 seconds . If this makes the pain better use this exercise to reduce your pain. This will usually help those with muscle relation pain or those with a stenosis.
In addition to one of the previous exercises that works for you or if none work do some core strengthening exercises: Planks, side planks, bridges, dead bugs, bird dogs, rows. There are so many core exercises you can simply google. Also glute exercises like squats, leg press, athletic slides, clamshells, sidelying abuction.
Along with these, stretch tight muscles in the lower extremity such as hamstrings, glutes and quads especially all of which can tilt the pelvis abnormally if tight. The piriformis is also a muscle that is routinely tight in those with low back pain. You can simple google ways to stretch these muscles.
Another thing to look at is your feet. Do you have flat feet? If so, orthotics can do wonders for low back pain.
If your co-pay is high or you have a high deductable, you can follow all of this and most likely you're going to improve.
Cortisone shots (6 at once at pain management specialist - tiny needles) , start walking and eating salad at lunch, and get a standing desk. The average person is sitting 13 hours a day, then sleeping another 7-8, gotta move or you'll get crooked
I second those who have advocated for stretching. I suffered from lower back trouble for years and finally had an MRI and saw a spine doc. The recommendation was PT and from there it was stretching. I was put on a "program" and followed it to a T (still do) and I've had very few problems since.
Have to agree.I have said that a 6 year old could mug me ,when in pain,and I couldn't stop him.
I've done serious damage to my lower back in the past. One of the things I've learned is that when I'm doing activities that require heavy lifting or excessive bending, I wear my weight belt to provide extra support. Worked like a charm for shoveling during and after the storm. (Although it didn't do anything for my shoulders - but that's a different issue!)
I've had two severe lower-back muscle pulls in recent years; one from playing hoops & one from lifting (stupid dead lifts). Severe to the point that I could barely move around. Each time I saw a massage therapist that specializes in myofascial release. It's an hour of pain as he straightens out your entire musculature, but in each case I was feeling fine within two days.
I'm currently awaiting MRI results on a shoulder injury that is most likely an impinged nerve, which an ortho at University in Somerset diagnosed as bursitis (but admitted it was basically a guess). That diagnosis was debunked by my primary doc (I have full range of motion). My thinks a disc may be causing the impingement. Very frustrating trying to get an answer.
Good luck to the OP. Back pain is the worst. If other avenues don't work, consider MFR.
I'm currently awaiting MRI results on a shoulder injury that is most likely an impinged nerve, which an ortho at University in Somerset diagnosed as bursitis (but admitted it was basically a guess). That diagnosis was debunked by my primary doc (I have full range of motion). My thinks a disc may be causing the impingement. Very frustrating trying to get an answer.
Good luck to the OP. Back pain is the worst. If other avenues don't work, consider MFR.
sounds like a pinched nerve. best thing you can do is enhance posture - particularly how you sleep. I had neck surgery and disc replacement - a lot of the physical therapy emphasized better posture particularly sleep posture - you can try placing a small pillow at the curve of your back as sleep - also lumbar support helps when driving.
About one year ago I noticed that I started to lose strength in my left shoulder down into the arm. Within a few days I couldn't even close my car door. I went to a sports doctor because I thought I had a slap tear or rotator cuff tear. I was mentally prepared for the surgery. He told me I had a solid shoulder and sent me to PT. I struggled through PT for weeks and slowly started to gain strength back. It was weird because I was in good shape, i.e., running more than 35 miles per week and doing core work. In any event, it appears that my running posture was actually the culprit. I correct my running posture and also tossed my fluffy pillows as others mentioned. It was hard at first to sleep with my head so low to the mattress but I have gotten used to sleeping with a single thin pillow. I also learned to sleep on my back, which still gives me trouble. Anyway, I guess the point is that it really could be anything. Good luck.
I have a bad back. I had surgery and it did not work. I went to PT and it did not work.
I started walking and now I can walk for 3.5 miles on a cross country trail. Walking makes me feel good so I don't dwell on the pain. I don't take any meds.
Most people who tell you about back pain have not gone through what you are going through, so ignore them. I have doctors in my family who are pain specialists and they are of no help.
Here is another thing. The longer you wait for surgery the less effective the surgery will be. The problem is that you should never rush into a surgery. It's a catch 22. My surgeon told me that my disc was calcified since I waited too long. I told him that why would I get a surgery when other alternatives were working.
When it comes to back pain, there are no experts.
I started walking and now I can walk for 3.5 miles on a cross country trail. Walking makes me feel good so I don't dwell on the pain. I don't take any meds.
Most people who tell you about back pain have not gone through what you are going through, so ignore them. I have doctors in my family who are pain specialists and they are of no help.
Here is another thing. The longer you wait for surgery the less effective the surgery will be. The problem is that you should never rush into a surgery. It's a catch 22. My surgeon told me that my disc was calcified since I waited too long. I told him that why would I get a surgery when other alternatives were working.
When it comes to back pain, there are no experts.
Glad to hear it's working. How often are you getting PT? If you can, find out from your therapist exercises and stretches you can do outside of PT, and try to have them set up a program for you once PT is finished. As I recall, insurance only covers a certain number of PT visits (30?) after which you're basically paying for it out of your own pocket.
Going twice a week and doing exercise at home. He has already said that I really need to continue these exercises after I stop coming in. He said when we get to that point he'll provide a program.
She isn't a Chiroprator, but a great PT in Middletown, on Tindal Road.. Best part is she takes what your insurance pays and not a penny more even if she isn't in network. Thus, your catastrophic deductible is met without paying a dime. If interested I will post her name.
Ex-powerlifter and fellow back pain sufferer.
I quoted your post due to your comment about walking on a cross country trail.
I purchased a book written by Stuart McGill called Ultimate Back Fitness. It is a highly technical read that was written for healthcare professionals - particularly ortho docs and PTs. The author is a professor at McGill University in Toronto is a leading expert on spine biomechanics. He has rehabilitated many professional and Olympic athletes with serious back issues. Anyway, he strongly recommends walking over small hills as part of a back rehabilitation program - says it is one of the best things any person could do for back pain. He also says, and this is something you should definitely try if you haven't already, is to take a backpack (similar to what kids where to school) and put a weight plate or two (no more than 25 lbs.) and put it down into the bottom of the backpack. Loosen the straps enough so the bottom of the backpack is just above your butt. I won't bore you with all of the science, but go walk 2 miles a day over your cross country trail with the weighted backpack. You will really see a big difference.
You stretch the calves, hamstrings, quads, psoas muscles (i.e. hip flexors), glutes. You also need to do stretches for the piriformis muscle (google "piriformis" stretches). Lastly, drink a gallon of plain water everyday. You have to keep your muscles and the disks between your vertebra hydrated.
Hope that helps - the stretches and walking have allowed me to play golf again.
(Golf is the most unnatural thing you can do for your back by the way - but I love the game).
Great advice. Yoga will provide stretches for a lot of the areas you listed. I have been following this video, and it is very good, but tough:
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