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Horror Story Time: I had a slipped disc for a couple of years and tried to avoid surgery - PT, yoga, chiro, epidural steroid injections.
May 20th the disc went supernova, pinching off all the nerves going down my legs. The technical term is Cauda Equina Syndrome. Now all the muscles on the back half of me below the waist are paralyzed and numb. I can't feel my private parts or anus. I have a neurogenic bladder and bowels and go between fecal incontinence and extreme constipation. These symptoms may go away within the next 2 years, or they may be permanent. Nobody knows.
A simple Discectomy could have saved me from this. If I hadn't put it off.
If you're still not into surgery, I get it. But know your red flag signs. If you have to really push hard to urinate or wet yourself and can't stop the flow; Can't control your keigel muscles; lose sensation in your legs or feet; have trouble walking unaided - get to the ER immediately. It's an emergency. You will need surgery within 24-48 hours to have the best chance of recovery if it's CES.
Edit: Autocorrect changed the name of my condition. I fixed it.
I am absolutely sold on an anti-inflammatory diet for my pain. My partner and I were very strict for the first few months on the diet and I was feeling great. My pain was better than it had been in months, I was happier, and I had more energy, which allowed me to take more proactive steps at managing my pain. Win-win in my book. I recently fell off the diet wagon and have definitely noticed a difference in my pain levels, so I’m working on getting back on track.
I started with some random googling and stumbled upon this book on Amazon. I’m not affiliated with it in any way and I’m sure there are better resources out there, but I like this for a few reasons. It gives a full description of good, only in moderation, and bad foods for inflammation. It also gives suggested meal plans and shopping lists if that is your jam. Additionally there’s lots of recipes that are “partial” meals so you can mix or match.
Overall I’m sold. All of my physicians have recommended a more anti inflammatory approach, and this gave me a framework to start with. I’m also a big fan of a Mediterranean style diet, so often times It wasn’t feeling like a “diet” more so just healthier eating.
I’d be happy to answer any specific questions you have!
I got a U-shaped super long pregnancy pillow off Amazon; I was only able to sleep on my back or side with it after my surgery (it would be super uncomfortable to sleep on your stomach with it). If you tuck yourself into it, you’ll be really secure.
https://www.amazon.ca/Queen-Rose-U-shaped-Full-Body-Pregnancy/dp/B075M941F3
I also found getting a wedge for under my knees helped alleviate some low back pain. Not sure if this will help your joint disorder for pain, but it might help make you more comfortable and not move as much.
Even a cheap drugstore TENS unit makes a huge difference to the days when I can't even breathe without pain.
When you say lumbar and hips, do you mean on the sides, or radiating from your hips down your legs?
There is a product from Mckenzie called a night roll. It’s like a pillow you strap around your waist.
The Original McKenzie Night Roll https://smile.amazon.com/dp/B07BSYH637/ref=cm_sw_r_cp_api_glt_fabc_D7ZQ087Q0XZW6MVA91J1
Also from some other manufacturers if you search for it on amazon.
Bird-dogs, this stretch thingy, chiropractor Y-Strap adjustment, and strengthen core and glutes as mentioned below. Butt bridges, weight management also helps. When it flairs up, I take a muscle relaxer at night and some NSAID during the day.
I got this off of Amazon, I use it for my back all the time but I especially loved it when I had a knot in my upper back/neck and it worked wonders. It's pretty rigid but you might just have to use some pillows to get comfy and then you're good to go.
https://www.amazon.com/dp/B00BOYA2M2?ref=ppx_pop_mob_ap_share
I really like this one and use it all the time. I also bought it for a friend who was having back pain. Torex Cold Pack
I had a hemi lumbar laminectomy for pretty similar reasons eight years ago when I was 21. It sort of helped I guess, but it was a pretty painful process and I had lingering problems that never really got better. In fact, I’m not convinced the surgery actually helped, or if it was the post surgical rest and rehab that made my back moderately better at the time.
About six months ago however I stumbled upon “The Back Mechanic” by Dr. Stuart McGill thanks to this sub. After following his advice as gospel my back pain has gotten considerably better for the first time since before injuring it. He’s a PHD kinesiologist who’s life’s work has been back pain patients. His advice was refreshing, new, and backed by years of clinical research. He does talk about surgery and his advice is that it should be a absolute last resort, and that the surgery itself often doesn’t actually fix the problem (my surgery experience supporting that). Based on my experience, I would strongly urge you to postpone your surgery before getting the book and giving his advice an honest try.
The amazon reviews are spectacular, and I’m far from the only staunch advocate of the book on this sub. This book alone has greatly improved my quality of life, and I hope it can do the same to you!!
Back Mechanic by Dr. Stuart McGill (2015-09-30) https://www.amazon.com/dp/B01FKSGJYC/ref=cm_sw_r_cp_api_U-zIAb8M69DXB
Edit: Autocorrects
Look up SI joint dysfunction. If that’s the spot, you may have thrown it out of whack. If so try this: Posture Magic Sacroiliac SI Joint Support Belt for Women and Men - Reduce Sciatic, Pelvic, Lower Back and Leg Pain - Stabilize SI Joint (Regular (Hip Size 30-45")) https://www.amazon.com/dp/B07H1NZDVK/ref=cm_sw_r_cp_api_i_Fy9cFbSJZZ2ME
I don't know--I'm just throwing out a thought. You can see from this image here that they're usually used in pairs (each paired with a leg, like a pair of canes) and give a little more arm control and stability.
Before you think about surgery, please buy the book Back Mechanic by Stuart McGill. He has a section on the decision to get surgery or not. I’m all about trusting doctors, but don’t do so blindly! Go in with as much info as possible. Surgery is not a fix all and very often times can make things worse.
https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC
Here's the book: https://www.amazon.com/Treat-Your-Back-Robin-McKenzie/dp/0987650408
​
That book describes which movements may contribute to back pain and should be avoided. I would also talk to your PT about all of this. If the exercises are making it worse then your PT should be working with you to adjust your exercises. If they aren't, I'd find a new PT. A good PT will work with you to update your exercises based on your issues and current symptoms.
Shoes and an impact mat should be considered as well. As for a back brace, I like the Aspen line (See Amazon) but don't get used to it. Over dependance can cause weak spinal erector muscles. Work on your core Spine Align
- former bank teller
Ha, I'm another footcrosser but I'm short. I'm curious, though; you say when you do this with heels it causes back pain. But if you cross your leg like that with flats it doesn't? Or do you not have the urge to cross your leg in flats? It might be worth fiddling around with that--a toe rest rather than a footrest, for instance, taking your feet more parallel.
I would also definitely consider an adjustable lumbar pillow like this, with straps so you could place it in the best spot for you.
On the not adjusting 1000 times a day, I'd consider approaching that as a feature and not a bug. It's better for you to keep changing positions. Maybe you shift between right leg over, toes up on a rest, and chair higher with a footrest. Rather than seeking a holy grail position, find several that are okay for a little bit.
Are any of those positions comfortable for you if you're not using a computer? If so, I'm wondering if some kind of adjustable arm rest would help in minimizing the weight redistribution of keyboarding.
Another thing to consider is if an external keyboard could be helpful. I've got a very lightweight wireless one that I put on a board or a lap desk with an external trackpad next to or on top of it. That gives me a lot more flexibility about keyboard placement.
I just started reading the Back Mechanic, so take what I recommend with a grain of salt: https://www.amazon.com/Back-Mechanic-Stuart-McGill-2015-09-30/dp/B01FKSGJYC
BUt its been helping me understand whats happening with my back, how to better advocate for myself and how to move forward in a way that supports my back instead of making things worse.
I put down blankets and towels to soften the surface (my office was on the basement level with a concrete floor, topped by a thin carpet), then had some pillows to prop up arms as needed. Mostly I leaned on my left side and typed with my right.
I've also found it helpful to have a bed desk like this and sit on the floor (or bed) with legs extended.
I have pain around the same point. Accupressure mat like this helped me a lot.
Collars can be temporarily useful, IMHO, but longer term they can cause problems by stiffening up the other levels of the spine as well. It's important also to work on any inclination toward forward head, to strengthen the posterior muscles, and to change habits (especially phone and computer) that may be putting extra pressure on your cervical spine. I've used this collar sometimes just as a reminder when things are particularly annoying.
Every back and back pain are different.. But to me the this book made a miracle. It doesn't cure you, but it helps to alleviate the symptoms. I wish I had it for the first 8 years of my backpain.
I recommend to try, between the book and two tennis balls (I use a lacrosse ball for certain muscle such as most of legs legs) you should stay below 20 usd, if it doesn't work for you, you won't be broke.
Every back and back pain are different.. But to me the this book made a miracle. It doesn't cure you, but it helps to alleviate the symptoms. I wish I had it for the first 8 years of my backpain.
I recommend to try, between the book and two tennis balls (I use a lacrosse ball for certain muscle such as most of legs legs) you should stay below 20 usd, if it doesn't work for you, you won't be broke.
Going through the exact same thing right now (31 yo male). Have you had your hips looked at? I have some anterior pelvic tilt that isn’t helping my situation. I’ve been doing tons of glute/core exercises and also working on lengthening my hip flexors/quads. As for the sitting thing, I’ve found that sitting on a pad (Seat Cushion Pillow for Office... https://www.amazon.com/dp/B07HD8B9SP?ref=ppx_pop_mob_ap_share) in a chair that has really good back support (you should be able to press you back flat against the chair) has helped immensely.
Get one of these:
I work from home lying down and this thing has helped me massively. It’s very adjustable too.
Judging from your height, you are probably a larger person than me in general, so hopefully it will fit around you. For reference, I’m about 6 feet with a 34inch waist and still have about 3 inches of extra width.
Hope that helps!
Naproxen sodium (NSAID). Commonly sold as Aleve Back and Muscle Pain Relief.
It gets 4.8/5 stars on amazon with 2,722 reviews. Read some of the reviews like this top one:
>Now almost 60 years old, I've tried everything there is, ove the last 40 years of daily pain, following a rather bad head on motorcycle collision with a truck at 19 years of age. I live as good of a quality of life as possible, and owe much of this to Aleve Back and Muscle pain relieving medication, in conjunction with Canadian produced RUB A-625 creme and >Cryoderm pain relieving roll on liquid. If you have serious, life debilitating pain that has a doctor prescribing strong opiods to enable you to function, talk with your doctor about getting off the hard drugs, and consider these non-addictive pain relievers in their place. >I swear by these products, the result of decades of trying so many prescription and over the counter, non-prescription, non narcotic products. >There is a better life out there for even the badly disabled people, and addiction to narcotic opiods aren't the way there. >If you can, talk to your physician about putting prescription meds behind you. Get on with your life. >These can help you make that transition and reclaim your life. >Be well.
I do floor hammy slides with these sliders and as well as reverse nordics which destroys my hips/quads but is tolerable for my back in my case.
I don't know if this helps but my current regime of daily supplements consists of
Omega 3 fish oil
Glucosamine/Chon/MSM/hyaluronic Acid complex (Doctor's best)
Vitamin D
All greens powder (https://www.amazon.com/Webber-Naturals-Greens-Superfood-Powder/dp/B084P7PFVZ)
Ubiquinol (Coq10 also works)
Magnesium glycinate
with optional as needed
Tumeric , L-theanine
​
Sometimes stubborn pain is the result of a nutrient deficiency that is hindering the healing process or it maybe psychosomatic your mind is hypersensitive, minor wear and tear that shouldn't trigger pain is. These supplements try to address both of those issues.
The Shiatsu neck massager is dorky but decent—check different brands to see which suits you best. Also make use of your foam roller and tennis ball, and if you don’t have those definitely get them. It can help to work on the rest of your body, too—the spot that’s being painfully pulled isn’t necessarily the source of the tightness.
Bought this standing desk frame and a nice table top from homedepot. Had it for ~1.5 yrs and it works great.
Electric Stand up Desk Frame -... https://www.amazon.com/dp/B07QCNL73Y?ref=ppx_pop_mob_ap_share
I think this book is actually Sarno’s second book and a little bit easier to digest- I would start with it:
Hi there, before you go to surgeries, I would suggest you get a very good pain management Dr in and a PT. The Dr can help you manage the pain while you are doing some physical therapy.
In the meanwhile, I would also suggest you get yourself educated about how back pain works. This is an amazing book which helped many people deal with pain without surgeries. I suggest you read it and give it a try. The concept may seam crazy at first but Dr Sarno has been practicing for many years and his work is backed up by a lot of people.
https://www.amazon.com/Mindbody-Prescription-Healing-Body-Pain/dp/0446675156
They can behave differently, but they're mostly points in overtightened muscles, sometimes ones that feel "knotty" (sometimes when people have muscle knots they're trigger points), that may ache and may cause painful spasms, including referred pain. Clair Davies' Trigger Point Therapy Workbook is the best book on the subject and it gives useful tips on how to self-massage trigger points on various spots on the body. This is a useful short article on trigger points and self-massage. For your back, a tennis ball or similar ball can be an easy thing to try--just lie down with the sore spot on the ball, give it some pressure, maybe move it around a little, and see how it feels. Even if it's not a trigger point you're not likely to harm yourself doing this, so it's a low-risk experiment.
Looks like it's from Lex Gonzales's Back Pain Unlocked.
I have a 3" latex topper on my guest bed, with two slabs of cheap dollar store 1" memory foam on it. When my back got bad I threw that on the floor and slept on it, and it was insanely comfortable. When I give up on my current mattress, I'm just going to get a platform and a couple of latex toppers.
A topper may not be enough to compensate for a bed, but it does give you that option of throwing it on the floor. I got this one from Amazon. I don't know your tastes, but for me I wouldn't go softer than that.
Someone has already suggested a standing desk, which I subscribe to, it has been an absolute life saver for me (bulged disc L3-L4).
Something else I have been advised by my physio has been a saddle chair - it helps maintain your spine in its natural S-shape curve by getting your pelvis to sit correctly, and doesn't get your lower back to arch as badly as a normal seat would.
However, you have mentioned testicular pain, so I feel compelled to warn you some of my male friends described this seat as 'the nutcracker', but I also have male friends who benefited immensely from it, and my physio himself uses it. Maybe see if you can order it from Amazon or somewhere that does easy returns and try it out!
I would really suggest this book:
Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1608824942/ref=cm_sw_r_cp_api_i_8GW8XW21MDF9EJE248PC
Please read this:
​
It has been helping me and there is great new research about Retraining the Brains's Pain process
Beurer EM49 PainFree Digital TENS and EMS Machine | Drug-free natural pain relief | 3-in-1 pain relief, rehabilitation and massage | 70 training programmes | 2 channels | 4 self-adhesive electrodes https://www.amazon.co.uk/dp/B01KUJ1VMG/ref=cm_sw_r_apan_i_627MM3FBYZX9XP2JBG9X?_encoding=UTF8&psc=1
This one
I think people here don't know about naproxen sodium (NSAID). People should read some of the reviews on amazon:
>Now almost 60 years old, I've tried everything there is, ove the last 40 years of daily pain, following a rather bad head on motorcycle collision with a truck at 19 years of age. I live as good of a quality of life as possible, and owe much of this to Aleve Back and Muscle pain relieving medication, in conjunction with Canadian produced RUB A-625 creme and >Cryoderm pain relieving roll on liquid. If you have serious, life debilitating pain that has a doctor prescribing strong opiods to enable you to function, talk with your doctor about getting off the hard drugs, and consider these non-addictive pain relievers in their place. >I swear by these products, the result of decades of trying so many prescription and over the counter, non-prescription, non narcotic products. >There is a better life out there for even the badly disabled people, and addiction to narcotic opiods aren't the way there. >If you can, talk to your physician about putting prescription meds behind you. Get on with your life. >These can help you make that transition and reclaim your life. >Be well.
I bought this one. It is easy to learn how to use. I use it about every other night. At first it is a strange sensation, but after a couple of sessions it is like a fantastic deep tissue massage.
I use a massage seat that plugs into the cigarette lighter.
This is the one I have it has heating too:
Snailax Memory Foam Massage Seat... https://www.amazon.com/dp/B07MGRDWB5?ref=ppx_pop_mob_ap_share
I feel you on this one! I have a similar situation mentally in dealing with my pain. I have no clue what type of pain you might be experiencing and what your diagnosis is but hang in there! I had the book below offered to me while I am recovering and it helped a lot in dealing with the menta side of back pain. The book basically suggests that your mental response to back pain helps trigger your body into action and facilitates the connections in your mind associated to pain. It’s hard to sum up the idea of the book into one sentence, so I suggest you read it! Hope this helps and you feel better, just hang in there.
Healing Back Pain: The Mind-Body Connection https://www.amazon.com/dp/0446392308/ref=cm_sw_r_cp_api_glt_i_84E3QS4RX47RVE7YFYC7
I’ve been recommended CBD multiple times and it’s legal in my state, but I don’t think my job will allow it.
That link is for my harness, I already had a pull-up bar so you might have to get one too if you go that route.
It sounds like you have a complicated muscle problem where a bunch of your muscles are compensating for each other but none of them are strong enough. Your back tried to help your glutes out on that exercise and strained itself. I think I have something similar going on, where my glute medius is just constantly worn out and weak. That’s why a good PT is crucial to figure out the best way to strengthen certain muscles without hurting them.
I have good days and bad days, but overall I’m not feeling much better. BUT I got hip surgery which was a mess and probably made things worse and take longer than it should’ve. I can be functional for a little but it’s always followed by pain.
For the most part I’m useless around the house. I help where I can and when I’m feeling okay, but my wife does almost everything and it takes a toll over the months. She’s extremely supportive but i can see the stress it causes her, and that sucks. My biggest piece of advice is to understand you husband might need someone to vent to himself, and he might not want to vent to you because you’re the one in pain. But it’s stressful for him too so he probably needs some kind of outlet
This:
FAMKIT Toilet Aid for Wiping, Long Arm Comfort Wipe Self Assist Toilet Aid Tool for Limited Mobility
This one EXERPEUTIC Inversion Table with AIRSOFT NO PINCH Ankle Holders, SURELOCK Safety Ratchet System, and Lumbar Support https://www.amazon.com/dp/B07PF1PHN2/ref=cm_sw_r_awdo_navT_g_59A0H3RGN6HDW5CM5RPN
Pain meds take time to reach a therapeutic level so its best to keep up with them for a few days.
Once you are feeling better, start a core program. Spine Align is one of my favorites.
I think the TENS machine is super easy to use without help, but I would experiment with what settings work for you. Not everyone gets relief from it, but it's a fairly inexpensive tool to try! The charge on my unit lasts forever, which is really helpful.
When I started working from home slouched over my laptop all day I created huge knots in between my shoulder blades.. enter. THOREX.. rolls all of the knots and stress out and keeps your thoracic spine in perfect shape :) you can get one on Amazon
Start working with a good PT and use a THOREX in between session to keep the muscles loose. You can basically sit on it kinda on the side of your hip and roll back and forth. Hurts like crazy but feels so good!
They are on Amazon
I decided to lookup the amazon reviews for NS. It's sold as Aleve Back & Muscle Pain Relief Naproxen Sodium Tablets. It gets 4.8 stars/5 with 1,241 reviews and 1% 1-star reviews.
I'm almost wishing my back was hurting today so I could try this stuff out again. I read a bunch of super positive reviews on the amazon listing and now wish I had found this stuff sooner.
I had the same though I'm not sure what caused it, I got this and it helped a lot.
I typically use this RENPHO Rechargeable Hand Held Deep Tissue Massager for Muscles, Back, Foot, Neck, Shoulder, Leg, Calf Cordless Electric Percussion Body Massage, White https://www.amazon.com/dp/B01N4B6VY4/ref=cm_sw_r_apan_glt_fabc_GPFRBW3WEWG9VGYM6SFB?_encoding=UTF8&psc=1 to reach those problem areas. Usually, I am able to knock out each sore spot with no problem.
I pretty much did, but it was a matter of finding a particularly gifted PT rather than just a good one; I don't know if there's a magic PT waiting for you or not, and obviously it's a disheartening thought when you've been working PT very hard. In case it makes a difference, what I'd recommend in a PT is somebody who works with chronic pain, who does bodywork as well as prescribing exercise and stretches, and who supervises clients personally at least once or twice a week rather than leaving them to techs. You could also look for a McGill Certified Practitioner to see if there's one near you, or one you can at least take a trek to for evaluation at some point.
Additionally, I'm in the U.S. while it looks like you're in Europe, so I'm focusing on U.S. options because those are what I know. Certainly I'd recommend Stuart McGill's book Back Mechanic, because he's The Guy when it comes to backs and that's pretty accessible. If you're okay with more technical language and a higher price point, I think his Low Back Disorders book is really interesting, though not really aimed at patients to read, and it puts a lot of different kinds of pain in perspective and addresses the psychology of pain somewhat as well.
Sorry. Chronic pain is just its own beast and sometimes you just have to try a million tools to figure out what works for you.
I am partial to this style but like others say, use it only when necessary as you can become dependent on it when there are other options. Should you get one, buy some reflective tape to put near the bottom. This way, you will know it's your cane and people will see you, should you have to walk somewhere at night.
Trigger points possibly
Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1608824942/ref=cm_sw_r_cp_api_glt_fabc_0ECK4VA9G8PQJJ9M3RQW
Memory Foam Lumbar Support Cushion, Mokeydou Memory Foam Back Support Cushion, Back Rest Support with Massage Nodes Relief Lower Back Pain, Lumbar Cushion for Car, Office Chair Wheelchair and Recliner https://www.amazon.com/dp/B099JCN8K8/ref=cm_sw_r_cp_api_glt_fabc_E2H0NRGTH5XJNW01W6A3?_encoding=UTF8&psc=1
I bought this! I use my kitchen as an office area and I know kitchen chairs are brutal on the back so I bought this and it’s amazinnng
If you want to try something to see if it helps, I recommend this amazon heated, vibrating back pad.
My back gets sore regularly and this shortens the duration of the pain considerably. I use it a few times a day for 15 minutes after I tweak my back. It's worth a try.
Damn dude I wish I could help you more. Let me tell you a few things that helped me - physical therapy, you may have to try a different one because have a good PT can make all the difference. Additionally, using a tailbone cushion when I was sitting helped a ton with low back pain. https://www.amazon.com/dp/B000HLZ8XQ?ref=nb_sb_ss_w_as-ypp-rep_ypp_rep_k0_1_5&crid=80H91WYGOG7U&sprefix=tailb When I was in university I would bring around a cushion to all my classes in my backpack. Sleeping on a foam wedge helped a ton with being able to sleep consistently, look at some of my other posts to read about it. Lastly, read Back Mechanic by Stuart McGill and practice the big 3.
I third the PT recommendation, though my doctor suggested just doing a search on Google/Youtube to find good exercises rather than shell out money for the PT. Doing these core exercises/stretches seem to work for me: bird dogs, dead bugs, plank, lower squatch stretch, cat cow, and lots of ab work. The [Nike Training App]{https://www.nike.com/us/en_us/c/nike-plus/training-app) offers some free routines.
Have bad discs in my back and neck. Tried many mattresses and pillows. Settled on this pillow https://www.amazon.com/gp/product/B072B8QVQX/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 . My pillow is also good. For mattress, I have Purple mattress regular bed.
I found this pillow to be awesome
Back Pain Relief Memory Foam Pillow - Half Moon Bolster Knee Pillow for Side, Back, Stomach Sleepers - Semi Roll Round Lumbar Leg Wedge - Reduce Neck Spine Back Hip Ankle Stress - Organic Cotton Cover https://www.amazon.com/dp/B075FM14K2/ref=cm_sw_r_cp_api_glt_fabc_HY1BF3RCQ08R7AAAKNY1
https://www.amazon.com/Lisenwood-Foam-Bed-Wedge-Pillow/dp/B07SQYSRPQ/ref=sr_1_27?crid=1A3ZSIZUWGULX&dchild=1&keywords=bed+wedge+pillow&qid=1635793820&qsid=138-9982667-1711234&sprefix=bed+we%2Caps%2C204&sr=8-27&sres=B07Q... try using a wedge pillow like this. may take a few nights to get comfortable with but now I cant sleep without it.
DEVAISE Adjustable Height Standing Desk, 55 Inch Sit Stand Up Desk Workstation with Crank Handle for Office Home, White https://www.amazon.com/dp/B01COQZQOM/ref=cm_sw_r_cp_api_glt_fabc_B763YDDB8QHQTY01Z7BM
You can find them almost everywhere, got mine on Amazon Germany (this one to be specific: https://www.amazon.de/Massagepistole-RENPHO-Muskelmassageger%C3%A4-Massagek%C3%B6pfen-Schmerzlinderung/dp/B085NTR26K/)
Ugh I totally feel your pain. I had a herniated disc in my lower back L5S1 in 2019. I was in so much pain I ended up getting a microdiscectomy surgery. I was doing great til a few months ago I herniated another disc, this time in my upper back (C5/C6). As of now I’m getting by on Advil and a TENS machine that I got an Amazon for $30. It’s not a total miracle cure but I do HIGHLY recommend trying a tens machine. I keep the pads on my upper back under my shirt while at work and turn it on as needed. TENS 7000 Digital TENS Unit With... https://www.amazon.com/dp/B00NCRE4GO?ref=ppx_pop_mob_ap_share[Tens 7000](https://www.amazon.com/dp/B00NCRE4GO?ref=ppx_pop_mob_ap_share)
Body armoring is one of the symptoms of Complex PTSD (CPTSD) which you could have based on the things you said. The body keeps the score is a good start for learning about this topic.
So we have had our mattress topper since July 17th. We went for the Maxzzz topper (available on Amazon). The only issue we have with it is that the straps to hold it in place aren't quite big enough to stay put for more than a few days straight, but we do have a really thick, pillow top mattress to begin with. It's just a quick readjustment and all is well. https://www.amazon.ca/dp/B089D1XX4H/ref=cm_sw_r_apan_glt_i_9564SGS183WJVG7F2JRR?psc=1
Get a wedge pillow. I promise you.
This is the one I have. Theres a million different ones on Amazon. It may take a few night to get used to sleeping with but its a COMPLETE game changer in terms of making nighttime low back pain go away.
Meh, not really sure how effective a hot or cold heat would matter when the head is traveling so fast for it to make long lasting contact.
The 40 pounds of pressure sounds questionable as well. You're not pounding a side of steak. I am a pretty fit 47 year old and I don't even turn my percussion massager up to it's highest setting.
This is what I purchased and have been very happy with it. https://www.amazon.com/gp/product/B081BD2D8T/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1
Have you tried one?
I have a chronically tight psoas. I even got a PSO-rite and a Hip Hook, but even manual release only offers me temporary relief and the tightness always comes back. I have been mulling looking into trying a Serola belt since it has good reviews and seems to have helped many people:
Gooseneck Tablet Holder, Lamicall Tablet Mount : Flexible Arm Clip Tablet Stand Bed Desk Mount Compatible with iPad Pro Mini Air, Galaxy Tabs More 4.7-10.5 Cell Phones and Tablets https://www.amazon.com/dp/B078M61HHB/ref=cm_sw_r_apan_glt_fabc_6E5DG4XYDYFBMWW57V5R?_encoding=UTF8&psc=1
I've been using this one for few months. No issues so far. The arm is sturdy and stays in its position.
I have found that the best thing for ice is the old school comic book ice pack. None of the new gel packs last long enough to get good relief.
Mueller Ice Bag, Blue, 9 Inch https://smile.amazon.com/dp/B000PD1EU2/ref=cm_sw_r_cp_api_glt_fabc_4CPBQG9FDEMQ7V0Q2954
I bought an ice machine to keep up with my icing regimen.
I've been working on reconditioning and restructuring my fascia. I've been using a book called The Roll Model and have also been reading up on rolfing theory ( Rolfing Movement Integration. The rolfing book goes more into theory and is less instructive, the roll model book gets into deeper discussion of things like the types of fascia, types of nerve receptors you are dealing with, which direction the muscles will pull, etc and gets into direct instruction about posture, breathing, and fascia release and conditioning -typically using things like balls. The author's theory is that it takes about 2 years of conditioning to change your fascia and thus fix your natural posture.
However, if you want to see a specialist, I suggest you find a rolfer. They typically offer a series of 10 appointments / treatments that involve things from fascia release to posture instruction.
I had the same issue for years because of ankylosing spondylitis. With time, I found 2 solutions to eliminate the pain.
1- Try to sleep inclined (Like in this image : https://www.amazon.com/Adjustable-Exclusive-Incline-Positioner-Sleeping/dp/B07Y5HBTLP). Use a lot of pillows to incline your back and use also pillows under your knee to elevated your leg. At the beginning, it's very hard to keep this position for a full night of sleep as you will have the tendency to change position. But after a few days, it will get easier to stay still. You will see that it will decrease a lot the pain in the upper back.
2- Lorazepam : Lorazepam is a pill for anxiety, but it's also use for insomnia, muscle spasm and muscle relaxant. When I take 0.5mg before sleeping, I wake up the next morning with almost no pain and totally revitalize. This is almost magic. It make you sleep more deeply and it also relax all your body. Ask your doctor if he/she can prescribe it to you to try.
Ultimately unless you have a stellar PT, you're going to have to try things until you find what works for you.
Here are a few super simple things you can try on your own:
- Psoas stretches
- Piriformis stretches
- Hamstring stretches
- SI belt
- Decompression belt https://www.amazon.com/dp/B07RXKWXHT/
- A lumbar support for your office chair: https://www.amazon.com/dp/B06ZXWTFFS/
Also, strengthening exercises can make things worse in the short term. If you need certain muscles stronger, you have to work them which tires them out, effectively making them weaker for a while. That might explain the pain from PT.
Use mine every night, whether side sleep or under my knees when I sleep on my back. Had it for about 2 years and it's very comfortable https://www.amazon.com/dp/B07MSDKKB9/ref=cm_sw_r_cp_apa_glt_fabc_TAM4Q5GH69EC7RCD6DRY?_encoding=UTF8&psc=1
I've tried a couple sleeping mats but this thick one is bigger and thicker than most ( the extra padding is much needed):
It isn't very compactible when rolled up, though... but it is worth it for that extra cushion.
Im so sorry you have to deal with this! Maybe look for a 2nd and even 3rd opinion. My bf had a fusion surgery a couple years ago and he feels much less of his original pain but now other disk and bone issues are coming up (due to genetics).
He has also had cortisone injections, epidurals and nerve frequency ablation. I think he had the most success with the frequency ablation. And he loves this thingie: https://www.amazon.com/dp/B003DQWQNM/ref=cm_sw_r_cp_apa_glt_fabc_BDDS873QS7603EVQM6PR?_encoding=UTF8&psc=1
Also, you may have crossed this path long ago, but definitely look into some occupational and physical therapy. Start working on muscles that can help compensate for the spine.
It's a battle, I know, but keep at it!
Thank you for your feedback. I am aware that my tailbone is a bit high. However, I do not have low back pain because I do these exercises regularly. I'll admit, it's hard to perform exercises in the perfect form, and I will say I had done the series once before I shot the video, so I was a bit exhausted, and the ground was a little uneven. I do appreciate your feedback. I once had a severe back strain several years ago after lifting an air conditioner out of the closet. I went to the doctor, who happened to be an orthopedic surgeon, and he lightly adjusted my SI joint and then recommended a series of exercises. After three weeks of doing the exercises every day, the back pain vanished, and I was inspired to share my experience, so I wrote this book: https://www.amazon.com/Low-Back-Pain-Survival-Guide-ebook/dp/B07946KMV5
As far as topical applications go, I would try "George's Always Active Aloe: Aloe Herbal Rundown". This stuff is better than all the OTC products at Walmart COMBINED. Amazon's George's "Always Active Aloe" — Aloe Herbal Rundown. This stuff is effective at providing temporary pain relief. It even soothes nerve pain like sciatica.
I apply it when I'm just removed from the shower with open pores and relaxed muscles.
Responding to my own post since it is much better today. My hunch is that a rib/thoracic vertebrae went "out" while sleeping, for lack of a better term (I've (rarely) experienced this when younger with my sacrum where I literally couldn't get up until it goes back "in" but then I was good to go) and likely had a muscle spasm associated, and when I awoke it was one excruciating mess. I did cold and heat and a lot of relaxing on this https://www.amazon.com/System-Standard-Thoracic-Pivotal-Therapy/dp/B01LMO32T8/ref=sr_1_6?dchild=1&keywords=pivotal+therapy&qid=1623951428&sr=8-6. I was able to use my "Ma Roller" before bed and I think it popped back in. Today I mostly have the skeletal equivalent of a hangover, and ibuprofen is helping a lot. My facet joints in my neck get maddeningly stuck all the time (lots of decrepitude there). Wish it were so simple to get them back, but scary to think of the neck equivalent of what happened yesterday.
A couple friends and I have this motorized standing desk. We bought just the frame and picked up a nice finished wooden table top from Home Depot. Installation was super easy and works perfectly. You can program different height settings for ease of use. standing desk frame
Amazon has many decent ones - type in knee pillow
Also I took 800mg ibuprofen and 500mg acetaminophen every 8 hours They gave me gabapentin for nerve pain and it really worked. I was doing 300mg every 8 hours when it was horrible. Turmeric, fish oil, zinc, and collagen. Slowly worked into core building exercises That cobra pose thing is your best friend. So are bird dogs and walking. Make an appointment with a surgeon as soon as you can, also a physical therapist. Many people on here talk about back mechanic by Stuart McGill. Get it on Amazon ASAP. Try to avoid surgery of course. Chiropractors have saved my life before in terms of pain. This last bout I had they didn’t help at all. You probably have a slipped l4-l5 disc if you’re having sciatica. If ice doesn’t help, hot showers aimed at my lower back helped a lot. They sell this plastic wedge thing you can lay on your back on, it was like an oasis from the constant pain I was living in. As time progressed I didn’t need it anymore. I am so grateful I bought that.
Damn that sucks! Have you tried anything like this Coccyx Seat Cushion and Lumbar Support Pillow for Office Chair-Gel Infused,Orthopedic Car Seat Cushion Memory Foam Back Support Cushion for Lower Back Pain,Tailbone & Sciatica Pain Relief Black https://www.amazon.com/dp/B087C3J8V9/ref=cm_sw_r_u_apa_glc_fabc_MZW498YG857JDJYMW8AZ
I know this is a seat cushion, but I put one of these behind my lower lumbar while doing long drives (which I do fairly regularly). This has changed everything for me. I use a different brand (acquired in Canada), but it is pretty much the same thing.
https://www.amazon.ca/dp/B009L1MXE0/ref=cm_sw_r_cp_apa_glt_i_YXV9NWE15SG26X6BG299
I bought this https://www.amazon.com/dp/B01NCTI9V6/ref=cm_sw_r_cp_apa_glc_fabc_YMVYJXZX4MJYG6S3VV51?_encoding=UTF8&psc=1
And used a high capacity carabiner to attach it to a 250 lb capacity eye hook that's been attached to the joist in the ceiling. Getting out of bed is so much easier now.
In the great words of the Sirius Cybernetics Drink Synthesizer, Share and Emjoy!
Unfortunately theres usually no quick permanent fix for low back pain, usually requires strengthening your core/hips/glutes. Would highly highly recommend sitting on a tailbone cushion and raising your desk so you can rest your elbows on it, takes away 99% of my low back pain while sitting down. https://www.amazon.com/Cushion-Ventilated-Orthopedic-Sciatica-Tailbone/dp/B07JP3B5VL/ref=sr_1_7?dchild=1&keywords=Tailbone+Cushion&qid=1617562678&sr=8-7
In terms of laying down try getting a wedge pillow
and another one to elevate your feet. Great for alleviating lower back pain.
If you truely did those 6 month of religiously stretching for an hour each day and nothing changed maybe your problem isn't physical. I am not pointing fingers but a lot of people claim to do this and they didn't. Only you know that truth BUT
I have bough this book but haven't read it yet. They say that sometimes the pain from an accident lingers because of some connections/neurons pathway created in the brain.
https://www.amazon.ca/gp/product/0446675156/ref=ppx_yo_dt_b_asin_title_o02_s00?ie=UTF8&psc=1
Sometimes the brain causes you to hurt for no "good" reason.
I used a wedge pillow like this one https://www.amazon.com.au/YJWAN-Cushion-Driver-Office-Wheelchairs/dp/B07SQ1GYH9
But whilst this helped a little, driving was still hell-ish.
I don't know what those diagnoses mean, but I have a lot of lumbar pain too. I'm 30 and have a few discs that are prematurely worn out, and some arthritis in my back. Do you have a standing desk or is there a way for you to stand for part of the day while working?
Have you ever had an MRI? That is how I found out about my disc stuff and arthritis. I believe they are more detailed than CT scans.
Have you tried gentle yoga? Or just walking for a while (slow to moderate pace, not power walking)? Both help me a bit as lomg as I don't overdo it
I also lie down and sometimes sleep with a leg elevation pillow like this: https://www.amazon.com/dp/B073DK9B83/ref=cm_sw_r_cp_apa_i_PQnaGbV36545J?_encoding=UTF8&psc=1
Hi this is the lumbar pillow I have. It’s comfy but it has a few flaws that I need to point out. One is that it’s a little big. I’m 6 foot and cannot get entirely comfortable with this pinned up against my seat. It’s width from the actual seat to your back is a bit too much. Also when it’s cold like now you best take it out over night otherwise it’s hard as a rock if you need to drive the next morning. Not good. I’m not really sure I’d recommend this one particular because of this. I’m going this Monday to get the drivers seat a new upholstery with padded seats and lumbar support. https://www.amazon.com/Winjoy-Ergonomic-Orthopedic-Wheelchair-Seat-Lower/dp/B085HWY2GG
I've tried a number of pillows and cushions including some $250 ones. The best ones are the formed cushions that suit at the lower back like this one https://www.amazon.com/LoveHome-Balanced-Firmness-Designed-Computer/dp/B00D5J7SL2/
That's not an endorsement of that exact pillow, just the shape that has worked the best for me.
The cheapest solution that works for me is a rolled up towel. But it's not very comfortable for long term.
I bought this one about 3 years ago and it’s still going strong. I bought it for my wife but it feels great for my back pain.
I have a McKenzie Roll in my Honda CRV. It's nice because it has the strap that keeps it in place. The full size was actually too big, so I unzipped it, took out the filling, cut it in half and put it all back together (had to use a little duct tape). Hopefully something helps!
https://www.amazon.com/Original-McKenzie-Lumbar-Roll-OPTP/dp/B000H48WYA