Chronic Back Pain

[Carrie21]

I've suffered with chronic back pain for seven years after an accident. I damaged l2, l3 & l4 vertabrae, the pain is really intense. I also have upper back pain too. I have to take a morphine tablet every 12 hours but the pain is still severe. I go to a trainer twice a week to work on building up my overall strength, which is really helping but the pain is still crippling.

I would really appreciate any advice, if anyone can think of anything?

Thank you!

[thestoatyone]

If your trainer is even half awake, I doubt there's anything anyone here could say to improve on the work you're doing together.

I'd have thought a physio would have been a more natural choice though?

[XkillerX]

Strength training excersises which help me get rid of or significantly lessen back pain: Dry swimming, deadlift, lat machine triceps pressdowns, zercher still leg deadlifts (be careful with them, though!), pullups, lat pulldowns.

General training which blabla: 15min stretching twice a day, swimming, staying generally active througout the day, sex.

STAY THE FUCK AWAY FROM:

Any and all crunches, situps and other spine curls/bends.
Jumps.
Repeated spine curls, bends (I am repeating this again to keep it clear!)
Squats
Sitting/lying too long.


I hope your back gets better over time.

Back pain is hideous.

[Carrie21]

Ok!

Thanks for replying you two! I've been to several physiotherapists over the years & I haven't found them particularly good. It just wasn't intensive enough to make any difference.

I've been doing squats and sit-ups with my trainer, but they are definitely torture for back pain. I'm gonna try & avoid doing them now & focus more on the less severe exercises.

Thanks!

[moggy]

After a useless NHS physio, I did eventually track down a brilliant osteopath who I saw weekly for 6 months and its been amazing. But in the year it took to find osteopath, acupuncture did keep relieving a lot of the pain from muscle spasms. (But stll the pain was aaarrgghh!)

My osteopath swears by the Concept2 for building up core strength.

Even with my back so much better, I still wouldnt dare 1 sit up.

[Marksmith]

[quote="Carrie21"]
Ok!

Thanks for replying you two! I've been to several physiotherapists over the years & I haven't found them particularly good. It just wasn't intensive enough to make any difference.

I've been doing squats and sit-ups with my trainer, but they are definitely torture for back pain. I'm gonna try & avoid doing them now & focus more on the less severe exercises.

Thanks![/quote]

Even I had been suffered due to back pains at times. And I got rid of it by doing floor and stretch exercises prior to regular workouts, because stretching exercises are the much preferable solutions to back pains.

And Physio will be my next option and as you said that you have already consulted several physiotherapists and its of no use, you may try this http://www.irehab.com (it was referred by a friend). This might be a good choice as well.

[fredrikw]

One thing to remember though is that proper physiotherapy takes time, and although it often doesn't feel "intense" it is a careful balance between stress and recovery. The difference is often noticable in the long run, so I hope you didn't just give up after a couple of weeks.

[ultra_whippet]

I've been doing squats and sit-ups with my trainer

Yikes! That sounds totally inappropriate to me. Bear in mind that you need to be working primarily on the *endurance* of your core muscles - that's the only thing that's been shown to have any positive correlation with back pain. And I wouldn't advise stretching your lower back - depending on the problem, it could make things a whole lot worse.....

[Travelgal08]

Have you heard of mindfulness? John Kabat-Zinn designed an 8-week mindfulness based stress reduction programme (which is based on meditation and cognitive behavioural therapy) which has been found to help people who suffer from chronic pain. It doesn't take away the pain but helps people cope with it. You can practice mindfulness meditation on your own (with cd's or books) or in a group. Some people have found it really helpful.

[JuicyJ]

Shinzen Young is another eastern guru who deals with a lot of chronic pain issues .
I have friends who have healed from working his meditations and philosophy
He has a couple of books on the issue

LOVE Jon Kabat Zinn
buy 'Wherever You Go There You Are "
buy it for the title- good read
He also has one called "Full Catastrophe Living". I felt like that for awhile w/injuries

There is another guy - forgot his name that wrote a book on back pain all being in your head - unresolved stuff and all-idiot .

Having said that I have broken T1 and C7 in 2 places on each
I have had a compression fracture of T12
I have had an L4 L5 discectomy

I have also had both my shoulders operated on - acromioplasties and clavicle excisions and both my first and cervicle ribs resected -NASTY surgery and only for worse case scenarios.I was born with cervicle ribs and competed in all my sports with them not knowing they were destroying my bod and completely blocking the brachial plexus.
Oh ya throw in several concussions .I am sure I forgot something:lol:

Oh ya I forgot the 5 knee surgeries and various other things that come with the life of a freestyle skier .And this was all from 17 to 27 .

One of the most important parts of healing is time- your body really needs to heal and repair.
Know your limitations too.If it hurts - don't do it.
Relax , meditate and do yoga. There is rehab/restorative yoga out there that is very gentle that will make your body move in ways you didn't think it would or could move again. You will be amazed and healing in no time.
Find a good "holisitc " chiropractor - NO CRACKING!!!! They will work with the whole body to help you heal.

If you read my training log you will see that I still do a lot .
Ya I hurt sometimes. I have learned that is part of the injured life.
I don't do what hurts me anymore (too often;)
I used to run- now that would put me in the hospital STAT!!!!!! so I don't do it.
However there is so much that I CAN do .I embrace that - that is until I get older and need the knee replacements - kidding NOT going to happen I think .

Be good to you and listen to your body . It will heal .

PM me if you want to talk more

Peace

Juicy