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Any tips for a bad back?

  1. charliegrumples profile image44
    charliegrumplesposted 5 years ago

    Any tips for a bad back?

    Pretty sure I twisted my back yesterday and really hurts my lower back .. I know it'll go but at the moment I can't sit down for more than 5 mins without it taking about ten to get back up .. paracetemol doesn't seem to have done anything .. any suggestions?

  2. CyberShelley profile image77
    CyberShelleyposted 5 years ago

    Hi charliegrumpies,  Sorry you are so sore, probably only a physiotherapist will be able to help you, but in the meantime here is what I do. 

    I take ibuprofen (muscle relaxant) with a paracetemol.  The two different pills, just one of each, help me. 
    Ice packs will contract the pain site, and bring some relief.
    You could try the following exercise my physio gave me.

    1.  Lie on your back on your bed, perfectly straight, now bring your knees up slowly to your chest (this is not a stomach exercise, so keep your feet on the bed while bending your knees and then clasp hands around your knees and bring them to your chest.)  There must be no pulling on your lower back while lifting your knees.
    Hold this position for 1 minute, keeping your knees as close to your chest as you can.  Let go, slowly and again slowly put your feet on the bed and let them slide down until you're lying flat.

    2.  Bend one leg up and bring your knee to your chest and hold for 30 seconds, slowly release and slide heel down until the leg is flat.  Do the same for the other leg.  Do it three times each side.

    3.  Most important to end this regimen, you must do the top exercise again, holding both knees to your chest for 1 minute.

    Essential you put no strain on your lower back, and do everything slowly and gently.

    Please if there is any pain, don't do this rather let a professional help you.

    1. charliegrumples profile image44
      charliegrumplesposted 5 years agoin reply to this

      Thanks .. have already started the tablets but will try the exercises .. certainly going for a walk this morning helped once I got going but have been sat down for an hour and now pained again so getting up for another walk ...

  3. Angela Blair profile image79
    Angela Blairposted 5 years ago

    So sorry you're suffering back pain -- can relate as I've had back pain -- on again/off again -- all my adult life until the last few years. I not only went to doctors but treated it as suggested by CyberShelley. Then...I discovered a correlation between my back pain and my weight -- quite by accident. I lost a lot of weight during an emotionally stressful period in my life  and only months later realized I was no longer having back problems. Since that time I diligently try to keep my weight within a personally established range. So far, no more back problems. If one's not overweight then this wouldn't be an answer -- and I can't even guarantee that it would work for anyone else -- but it sure has for me. Good luck!