My Back Pain Issues
My back problems began years ago, when working in a power plant. I stressed my back, without having been prepared for the hard work, and no back brace. I was asked to carry heavy cases, pull up large valves, get into awkward positions to do work on systems, etc. I had to learn to deal with the continuing spasms and weakness over the years.
One day at the power plant, I had to bend down and lift a heavy valve from a pipe, while on a ladder – my back was over-stressed. I “slipped” two discs in my lower back right then. Later a yank my dog after work made it worse – it culminating in the last straw that broke my back. The power plant work stressed my back, and the yank just took it the rest of the way. I woke up thinking my back was going to snap in half – I was scared to move. The pain was overwhelming. I was taken to the doctor and was giving anti-inflammatory meds and an order for physical therapy (PT). Rehabilitation and therapy are essential tools toward recovery from back pain issues. My lower back pain has been a part of life ever since.
In PT, they gave massage, ultrasound therapy, electric stimulation, and stretches that I needed to do every day, getting more difficult as I conquered the previous ones. They found that I had scoliosis, as well, so did some manipulation of the spine to try to get me straighter. I eventually went back to work, though in limited capability for a while. Six months after the initial episode, I was rear-ended by a driver who wasn’t paying attention. Unfortunately, it caused the same injury with the discs and also added whiplash. I was back in PT for a long run again.
Over the years, I suffered back spasms, at various times of stressing my back in some way or another. I went to PT many times over the years and kept a notebook of the stretches and exercises I was given and what to graduate to. When I was pregnant, I had to go to PT to make sure my back would handle the weight of a baby. I have kept up with the stretching for the most part, lacking once in a while, but then a spasm would pop up and I would get back on my routine. I make sure to only skip one day in a week at the most.
I went to a specialist last year and had an MRI done. It turned out that the scoliosis would always plague me to a degree, and disc degeneration would begin, but nothing would keep me from getting my back stronger and trying to slow the process down. No back surgery recommended yet, and he said that PT wasn’t as useful anymore since I have the stretches (yes, I brought my notebook for him to see) unless I have an acute issue. I have a hand ultrasound wand, and now a TENS unit (electrical stimulation), an exercise ball, and my notebook.
I had facet joint injections a few times to give relief of pain for some periods of time, like before a vacation, or when consistent pain was too much.
I am determined to keep my back healthy. I use the TENS unit, and I do ultrasound when I get a spasm. I get a physical therapist massage every once in a while. I do my stretches daily, ride my bike daily (it’s up on a trainer so I can ride it inside, rain, snow or shine), and walk a lot. I take a rest and lie down or hang (on an over-the-door. pull up bar) several times a day, to allow my back to decompress. It helps to re-align the discs when I lie on my exercise ball, as well. All this helps give me back pain relief.
My back specialist wanted me to try wearing a back brace when working on things that stress my back – like cooking, sewing, sitting, and such. It helps me get some stability and support. It helps to a degree.
I added acupuncture to my routine – it is teaching me to let go of muscle memory of pain. I go to a chiropractor, as well – it does help to realign the discs every once in a while. They both give me further stretches to work on at home to help the lower back pain and give relief.
Yoga, especially Kaiut Yoga, has been good for healing stretches. I just have to know my limits and be careful not to do harmful stretches.
My stretches incorporate back strength, piriformis, psoas, hamstrings, hips, levator scapulae, pecs and more. Muscles work together and any one can affect another. You have to work many systems to help different areas of the back, or some other area.
I work on my laptop more than on my desktop, as sitting for long isn’t easy on my back. In the car, I use a wedge to keep my butt from falling down into the dip of the car seat, and a back pillow to support the lumbar area. I carry my back roll pillow, to use on other chairs. I use a theracane for hard-to-reach areas – it’s great for massage.
I unload the dryer – lifting one leg up straight back behind me while bending to pull out clothes. I keep a step stool in the kitchen so I can keep one foot on it while working in the kitchen – it relieves stress on the back. I keep a stool in the bathroom too, for the same reason, as I brush teeth and get ready for the day or the night. I keep a pillow (a whole-body pillow is very nice!) between my legs when I sleep, as well as a rolled-up towel at the lower back area to keep my side from sinking. I am careful when I lift, using my legs and not bending over with my back.
I have a lot of ways I keep stress off my back in daily tasks, and I am diligent about my stretching. I need to keep my back strong, to avert other problems. Start today, so you don’t have the issues I’ve had.
P.R.
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Keep Your Head Up – No Text Neck
Do Stretching Between Physical Therapy Sessions