Exercise for a bad lower back

eddyr · 15 Feb 2016 at 12:15

As above, see your GP first, may be worth getting a scan, and avoid chiropractors and osteopaths.

Tough to recommend especially if we can't monitor how you move and your body responds in person. That you can do day to day activities and it takes moving furniture suggests you could start with some basic mobility movements. Your priority is to maintain a neutral lower spine and correct form during movement such as bending over etc. Controlled slower movements, static holds are better, stay below the threshold that aggravates the injury.

It might feel easy and silly but your focus is co-ordination, you want the safer form to become automatic. Mirror is essential. Avoid any weighted lower back exercises till you get seen.

FutileBreadMachine · 15 Feb 2016 at 12:15

thomolithic said:
I'll edit that and say that Physio's are useless! My one(s) gave me exercises that actually made it worse. I asked them to put me in traction to allow my herniated disc to work its way back in, but they just insisted on the exercises.

Now, 1 year after my initial pain, I get to go to the hospital next week for a microdiscectomy! Wooooo!

I'll second that, there are some terrible physios out there. I had bicep tendonitis which wasn't going away, so I went to a physio recommended by a guy at work. He tried to con me into booking a bunch of laser treatments with him at £50 a pop, but I wasn't having it. Then he told me to do this stretch every day where you move your arm around slowly like a windmill.

Stuck to doing it every day, but my arm was just not healing and the stretch seemed to just aggrevate it, but I stuck to it since he told me to. Then I randomly chatted to a guy at gym who had the same issue and he told me the stretch I was doing was making it worse and I should do a dynamic stretch like shoulder dislocations. Did 1 set of 10 and immediately my shoulder felt better. After a week it was cured and still no problems, so I was so glad I bumped into that guy, otherwise I would still be in pain.

tlrBeta · 15 Feb 2016 at 12:16

As above really,

I've had a re-occurrence of a previous back injury (bulg in one of my disks which was 'cured') Monday just gone (similar symptoms).

Tuesday I was on the phone to a physio, visited the physio the next day. Worked over some exercises, a little bit of massage, bits to look out for etc.

Listen to what has been said above, go visit a Physio or GP.

Freefaller · 15 Feb 2016 at 12:16

I have injured my lower back before (torn piriformis) which caused lateral and anterior pelvic tilt as compensation, which as such put a lot of pressure on the sciatic nerve. Fortunately there was no disc damage, it was all tendon and muscular causing nerve impingement. To be fair I do lift a lot of weights and reasonably heavy too - but this wasn't as a result of that directly, I was just sat in the car and reached down to pick something up from the ground outside of the car and as I sat back up it went ping

Since then I haven't had any issues because I did extensive physiotherapy, had an x-ray and MRI (what an interesting experience, plus having the feedback that my back and spine are hugely healthy was a relief). My physiotherapy was every 2 weeks for 10 sessions with lots of rehab based exercises and little to no weightlifting (that sucked big time - but I played a lot of GTA 5!

). Once you do the physiotherapy, you basically keep doing those stretches and exercises - I still do them now years on, and my back hasn't been healthier.

Whilst I'm pretty well versed on mobility and kiensology (I've studied it) I'm not willing to give advice over the internet - though I do give advice at the gym and train people - but this is different. Besides you need to seek a professional to see if you have any physical damage still. Your body is likely compensating for your injury. Don't be lax when it comes to back health. It can be sorted, but it needs to be done.

Despite lifting ridiculous weights, I mobilise every day, and make sure I look after my mobility and joint health. Even spending 5-10 minutes on days when you're not at the gym or doing exercise is worthwhile. Being conscious of your posture is also important.

neil_g · 15 Feb 2016 at 12:30

Agree with everyone saying physio.

Out of chiro, osteo and physio she was the only one who realised I had (and subsequently put straight) a pelvis that was pointing a different direction to my shoulders.

Shes a private physio though I think (at least I went direct via recommendations from my missus) so can't comment on NHS.

thomolithic · 15 Feb 2016 at 12:34

If you either have insurance or have £1500 set aside, IDD is meant to be pretty handy at re-setting your back to its natural position.

I didn't at the time, hence Surgery

Banzai_Joe · 15 Feb 2016 at 12:37

Burnsy2023 said:
Avoid Chiropractors and Osteopaths, what they do isn't scientifically valid. Talk to your GP and get a physiotherapist referral.

OMG seriously?!?!?!? :rolleyes:

OP, do NOT listen to Burnsey on this occasion.

GP's know next to sweet FA when it comes to backs. They all read off the same safew (to avoid lawsuits) hymn sheet. The few exceptions DO tend to refer to a decent physio or chiropractor.

I've been seeing a chiropractor for years now on a monthly basis and my back has never been so good. Prior to that i suffered big time and nothing else came anywhere near helping. My wife feels the same too.
We have recommended friends and NOT ONE resents paying the £28pcm for 15 mins of adjustment.

nitram100 · 15 Feb 2016 at 12:38

dead lifts or hyper extensions to build up those spinal erectors maybe?

neil_g · 15 Feb 2016 at 12:42

£1500 for what looks like a modern day rack?

eddyr · 15 Feb 2016 at 12:58

Banzai_Joe said:
OMG seriously?!?!?!?
OP, do NOT listen to Burnsey on this occasion.

GP's know next to sweet FA when it comes to backs. They all read off the same safew (to avoid lawsuits) hymn sheet. The few exceptions DO tend to refer to a decent physio or chiropractor.

I've been seeing a chiropractor for years now on a monthly basis and my back has never been so good. Prior to that i suffered big time and nothing else came anywhere near helping. My wife feels the same too.
We have recommended friends and NOT ONE resents paying the £28pcm for 15 mins of adjustment.

GP is the gatekeeper you need to get through, the purpose is to get imaging and be seen by a specialist.

The issue with GPs and physios (and chiros etc) is that it is down to their cumulative experience and knowledge whether they have the expertise, skill and tools to diagnose and treat you.

Nothing precludes a chiropractor who truly understands anatomy/physiology and has 20 years of experience from being able to help some individuals. Whereas a GP who does not have the specific knowledge to diagnose or an inexperienced physio with poorer (non-text book) understanding of physiology are not able to help.

It is a gamble, sadly. However I do have more faith in training process that physio's and GP's undergo in comparison to chiro/osteo's.

wozencl · 15 Feb 2016 at 13:06

Burnsy, as usual, is spot on.

GP and physiotherapy is the way to go, You may have to wait a few months but it's worth it. Also, don't be surprised if you're the youngest person at the physio centre by a few decades, I certainly was...

Freefaller · 15 Feb 2016 at 13:19

nitram100 said:
dead lifts or hyper extensions to build up those spinal erectors maybe?

Certainly not until he's been checked over by a professional.

Whilst I lambast people who do not deadlift or squat ever at the gym, this is not a sensible course of action at this moment in time.

Jamesyboyjim · 15 Feb 2016 at 13:20

Freefaller said:
Certainly not until he's been checked over by a professional.

Whilst I lambast people who do not deadlift or squat ever at the gym, this is not a sensible course of action at this moment in time.

Why squat and deadlift when you can train arms and chest again instead

Freefaller · 15 Feb 2016 at 13:22

Jamesyboyjim said:
Why squat and deadlift when you can train arms and chest again instead

Urgh worse exercises ever

You can't be strong without deads and squats!

boxman2000 · 15 Feb 2016 at 13:27

For actual back damage then of course most common route is physio as it is mobility you are trying to achieve once diagnosis and treatment (ongoing) has been given.

Chiropractor is going to do nothing to alleviate a damaged back if it is exercise and rehabilitation that is required. Chiropractors absolutely have their uses and I would be a total mess without mine and to suggest they are nothing but quacks is both ignorant and dangerous in that it may put people off using one when it may be exactly what they need.

Back damage vs. alignment/trapped nerve issues are apples and oranges which is why a GP needs to be consulted first. To say one is better than the other is verging on medical advice.

kefkef · 15 Feb 2016 at 13:36

I'll back up the whole GP>Consultant>Tests>Physio route. I suffered from isthmic spondylolisthesis of the L4-L5 and L5-S1 joints. Essentially two bits of my vertebrae broke and allowed the vertebrae to slide forward.

My physio is brilliant, but that doesn't mean all are. I've seen 3 since I did it, the first was through my private medical insurance when it happened, he was rubbish, the second is the guy I use now, the third was when I wanted to cut down on travel time to chap no2 as he moved about 25 miles away from me. The two rubbish ones were what i'll call 'new school' physios, they didn't do any manipulation it was all about exercise form and different exercises. Chap number 2 was into all that, but he was more of an old school type who bent me in all sorts of painful and weird ways.

If you do see a physio look them up and see if people recommend them and what areas they practice in. The chap I see has been physio for a couple of premier league football clubs, a few super league teams and also the british gymnastics team, so is highly recommended in his field.

tlrBeta · 15 Feb 2016 at 13:37

As covered by Eddy, the GP is the gatekeeper to physio, unless you're able to self-refer (expect a lengthy wait) or have private medical (which I used).

Again as above, just go get it checked out before doing anything stupid and follow the exercises and guidelines given by the likely physio you're referred to for assessment.

Burnsy2023 · 15 Feb 2016 at 13:46

boxman2000 said:
In your opinion. When I'm next screaming in agony trying to get out of bed and into the car, come and see me afterwards when I'm able to move freely and without excruciating pain and tell me chiropractors only offer placebo.

Utterly utterly ridiculous remark.

Not in my opinion; in the view of science. Show me the evidence from reliable and well conducted clinical trials and I'll happily say I was wrong and change my opinion. I'm yet to see it.

Burnsy2023 · 15 Feb 2016 at 13:49

boxman2000 said:
In your opinion. When I'm next screaming in agony trying to get out of bed and into the car, come and see me afterwards when I'm able to move freely and without excruciating pain and tell me chiropractors only offer placebo.

Utterly utterly ridiculous remark.

Dont' underestimate the placebo effect either. It can be very powerful.

Banzai_Joe · 15 Feb 2016 at 15:02

Pretty sure the placebo effect won't apply to one 'thinking' that the chiropractic treatment is working....therfore it will.
I will echo what others have said, GP first. However unless you literally crawl in, you'll be waiting almost forever to get a proper scan, especially as the OP's isn't so debilitating.
It's certainly always worth asking your GP about therapies like Physios, Osteos and Chiros. Any GP that won't acknowledge them is a GP not worth talking to in my opinion.

I think in this case those best judged to advise are those who have been through similar.
Each therapist is different, not all are good, not all are bad, same with GP's. Get the right one and they could fix you up.
I got the right chiro, because she's fixed every issue i had, i simply go back fort adjustments, and feel its worth every penny.....simple as that.