The cure for lower back pain: exercise

[MillCreek]

http://archinte.jamanetwork.com/article.aspx?articleid=2481158

http://www.npr.org/sections/health-shots/2016/01/11/462366361/forget-the-gizmos-exercise-works-best-for-lower-back-pain?utm_medium=RSS&utm_campaign=science

I have found that if I slack off on my rowing machine, I am more prone to back pain, and some gentle rowing really helps when I do have an episode, in addition to 500 mg. naproxen twice a day for ten days.

[roo_ster]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

[brimic]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

+A bilionty!!! Beat me to it.

[Ben]

Totally down with the exercise for back pain.

Some years back, I started getting some recurring lower back pain. While I did exercise back then, I was always pretty bad about doing stretching exercises. My doctor handed me a one pager with some yoga exercises, and that was magic.

To this day, I notice if I go through any period of non-well-rounded exercise (e.g. if I have a week of physical labor on my rentals or around the house or whatever and decide that's my exercise) I will start to notice a twinge in the lower back. Actually the same if I do a week of nothing but sitting around.  Doing just a few basic stretches takes it right out.

For harder exercise, I've been staying away from situps and doing plank style exercise instead. I've also found that working the heavy bag with both arms and legs seems to help my back as well as my core.

The stretching exercises are even more important as you get older. I'm now in the habit of getting on the floor and doing 20-30 minutes every evening while watching TV. No working hard - just taking my time and doing a few stretches and a little yoga. Also, if it's one of the evenings where I watch a couple of hours of TV, I make a conscious effort to get my ass out of the easy chair and stand for part of the viewing time.


BTW, thanks Millcreek, for posting these various articles! I wouldn't find, or even think to look, for most of them on my own.

[Jocassee]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

Weighted squats, without working up to it, could indeed cause tweakage.

Regular calisthenics, as long as not overdone, should be GREAT.

Back extensions are great too.

I had some minor scar tissue on my lower lateral back muscles that caused discomfort for years. Since I've had the tissue broken up, I've found a rigorous calisthenic routine with a generous core workout essentially eliminates the discomfort. I do go to the chiro peridodically to make sure my spine is straight.

[lupinus]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

I can't stand that myth, and it comes up often.

Squats and deadlifts are not bad for your back. Properly done squats and deadlifts are natural human motions, and are great for your back. Squats in particular for much of your body. With the usual exclusions for the minority of folks who have something screwed up back there, of course.

The main problem with squats and deadlifts is people often do them like *expletive deleted*it, with such piss poor form it barely resembles a squat or deadlift, and often with more weight than they are ready for. This, of course, is a recipe for injury with any exercise working any muscle group.

[BobR]

Exercise can cure a lot of ills.

I had a patient (affectionately known as Fat Bastard) slam all 500+ lbs of his weight against my arm as I was bringing it up. 4 tears to the rotator cuff and a dislocated bicep tendon. Most everyone wanted to do surgery except me and a PT I have a good relationship with. Between his work and a lot of time (8 months) I healed up just fine and probably have as good if not better range of motion before FB tried to rip my arm off.

Moral of the story: Yes, exercise is good and sometimes better than alternatives.

bob

[dm1333]

http://archinte.jamanetwork.com/article.aspx?articleid=2481158

http://www.npr.org/sections/health-shots/2016/01/11/462366361/forget-the-gizmos-exercise-works-best-for-lower-back-pain?utm_medium=RSS&utm_campaign=science

I have found that if I slack off on my rowing machine, I am more prone to back pain, and some gentle rowing really helps when I do have an episode, in addition to 500 mg. naproxen twice a day for ten days.

Does the sacroiliac joint count as lower back?  I have a lump (lipoma?) over my SI and I've noticed if I slack off on running, riding and lifting it starts to hurt and I get very creaky.  The summer I turned 39 I could barely bend over enough to get under a gate blocking off a logging road from vehicular traffic.  At 50 my back feels tons better than 11 years ago.  Same thing with my left shoulder.  Exercise makes me feel waaay better.

[Fitz]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

I had two doctors suggest surgery for some back issues I had. The third suggested that strengthening my back would support my spine better, and suggested squats, deadlifts, and good mornings.

After getting into a routine, the back pain went away and ive had no issues for several years.

I firmly believe this.

[Bob F.]

Years ago I pretty much ran a small cardiac rehab unit. Philipino Dr. about 55 (give or take 20) was recovering from a major MI (heart attack). He'd come in and stretch for 20 min or more, really stretch, like nose to knees! I used to think, "I really ought to be doing that." You know what? I shoulda been! 70 yrs old and stiff thru low back, hips, and ankles. No other real problems.

[Jamisjockey]

"Squats and deadlifts are bad for your back!"

I have found when I DON'T squat and deadlift regularly, my back gets twingy.

Staying on the deadlifts gives my degenerative disks more muscle to support them.

[K Frame]

Since I did the round of Naproxen for my lower back pain a month or so ago, it's so much better that it's not even funny.

The relief from the constant pain and my back locking up when I've walked any distance has allowed me to start walking from the metro to my office each morning (about 1/3rd of a mile), generally without pain.

I figure each day I do that makes the back situation (and overall health) that much better. The next step is to start walking to the metro in the evenings.

The only continuing problem I'm having is with my Achilles tendons. Some days they're fine, other days, like yesterday, they're frigging toothaches in impacted wisdom teeth bad.

[roo_ster]

Since I did the round of Naproxen for my lower back pain a month or so ago, it's so much better that it's not even funny.

The relief from the constant pain and my back locking up when I've walked any distance has allowed me to start walking from the metro to my office each morning (about 1/3rd of a mile), generally without pain.

I figure each day I do that makes the back situation (and overall health) that much better. The next step is to start walking to the metro in the evenings.

The only continuing problem I'm having is with my Achilles tendons. Some days they're fine, other days, like yesterday, they're frigging toothaches in impacted wisdom teeth bad.

Took my strained Achilles tendon over a year to heal up.  Several 2 week rounds of naproxen sodium along the way. I am certain it was a strain, as I was there when it happened.  If there was no particular incident where you recall you strained yours, perhaps it might be heel spurs.  When my dad and grandma had them, they described pain similar to my strained tendon.

Good luck.

[K Frame]

Don't think it's a bone spur, as the tightness (sometimes EXTREMELY tight) goes up into the calf muscles.

Stretching sometimes helps, sometimes doesn't, and sometimes makes it 10 times worse.

[roo_ster]

Don't think it's a bone spur, as the tightness (sometimes EXTREMELY tight) goes up into the calf muscles.

Stretching sometimes helps, sometimes doesn't, and sometimes makes it 10 times worse.

Yep, that doesn't sound like a bone spur, as their pain never went that far north.  But it does sound like hte strained achilles I had, especially going up into the calf. 

[K Frame]

I think it's all because of just how screwed up my back and gait were. I've got my back sorted out for the most part, but I'm still having some gait issues that I'm trying to sort out.

One nasty habit I got into when my back was bad was tensing up all of the muscles from mid chest down and not really walking but stomping. It was a way to protect my back from hurting, I think.

This morning I walked from the metro again, but this time I concentrated fully on keeping a natural pacing stride and keeping loose.

My calves and Achilles are 100% better than they were yesterday. Still some tightness and pain, but nothing at all like yesterday.

[lupinus]

It's amazing how much a simple thing like a bad gait or posture can screw up the works.

[K Frame]

I'm home now and my Achilles tendons are barely hurting at all.

[K Frame]

Tonight is the big night.

I walked from the metro this morning.

In a few minutes I'm going to walk to the metro.

I'm going to take it slowly, but I'm going to make it.

[Ben]

Tonight is the big night.

I walked from the metro this morning.

In a few minutes I'm going to walk to the metro.

I'm going to take it slowly, but I'm going to make it.

Good luck and good for you!

[roo_ster]

Good luck and good for you!

Ditto.

[K Frame]

Success.

According to the pedometer on my phone, I put in about 7,150 steps today. That's 3.05 miles, and a bit light because I don't always remember to take the phone with me when I'm at the office. The goal is the mystical minimum of 10,000 steps a day.

My back started to seize up on the walk to the metro, but nothing bad. My Achilles tendons are feeling better, too.

I'm pretty sore this evening, but I'm thinking its because I'm using muscles I've not really used since my back started going south on me.

All in all, though, I'm feeling lots better. The goal now is to make the walk at least 3 times a week, then work it up to 5, and start working on that 10,000 step minimum.

[K Frame]

After the metro walk on Friday, I spent a good part of Saturday crawling around on the floor at a neighbor's house, with repeated ups and downs, trying to fix their dishwasher. Three months ago I couldn't have done anything like that.

I was sore this morning when I woke up, but the back and the Achilles tendons were fine.

[Jamisjockey]

Put together a piece of pressboard furniture yesterday and my back is feeling it.  Didn't help that I did some hard back at the gym before that.  Resting my back would have been good.
FYI, If you have disc problems, ice not heat.  Heat is for muscles.