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I'm not sure what to do. I hurt my back somehow four weeks ago, but I can't really tell you what did it. I worked out the day before the pain started, but it was a great workout. Nothing tweaked, good form, everything. The day before that, I played rec. league basketball, but nothing there either. Just played 20 minutes and was done. I still play basketball once per week on Tuesday nights for 20 minutes, but that's all my activity. My lower back feels weak and I don't have confidence in it. Like a feeling of insecurity from my spine. What do you recommend I do? Thanks for the help.
1. When did the pain begin? Four weeks ago on a Thursday.
2. What were you doing at the time? Or did the pain come on gradually over time? Sitting at my desk, but it got worse gradually over the day. I lifted the day before, and played basketball two days before. No pain or odd movements during those times that I noticed. Everything went great.
3. Where, anatomically, is the pain? Lower spine, at about the top of the hip bones.
4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting? Most days, a dull tingling. Today a larger pain. Shooting and sharp for that first week. I took naproxen for a few days and rested the whole week.
5. Is the pain constant, or intermittent, or only on certain motions?
Constant that something feel's funny, but not necessarily painful. It's worse the day after I am active and is actually somewhat painful. Normally it is a dull pain that day after. Today it is a step up from dull, but not sharp.
6. What motions make your pain worse?
Everything, except doing nothing. Playing basketball, bending over, carrying my baby around, etc.
7. What, if anything, makes your pain better?
Rest. Although, I played basketball two days ago, it felt fine yesterday, and it feels worse today.
8. Does your pain radiate to any other part of your body?
I have had pain up in my left shoulder in my trap at times, in my left hip, today in my right hip, and in the middle upper back between the shoulder blades. Not all at once, but on and off for these and generally not at the same time.
9. What things could you do before, that you cannot do now because of your injury?
Workout and strenuous labor.
10. What is your main concern regarding the pain and its consequences?
Long term damage. There is a general constant weak feeling to my back. I want to get back to working out and feeling good overall.
11. Have you ever injured that part of your body before? If so, how?
Once five years ago doing squats with poor form I went too low and too heavy. Three weeks of rest and it was fine.
12. Is your pain getting worse over time? And if so, how much worse over what time period?
It goes down with rest, but any sort of activity where I have to carry something aggravates it and the movement of basketball aggravates it the next day or day after.
Could be a few things. My first recommendation would be to get it evaluated in person by a professional. A second back injury is likely to become a nagging one, and a qualified professional is your best chance of avoiding that.
If for some reason that is not feasable, please let me know and I will ask a few more questions to be able to give you some things to try.
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Thanks for the help. I've got to find a different Doctor to go to in the area. Mine is more of a prescription-only type guy. Surprisingly, I had to paint all weekend and my back is doing good today. So, maybe it's not horrid. One thing I've read online is that when the pain subsides I should start strengthening exercises immediately and I haven't done that.
Do you have suggestions for exercises in the meantime while I look for a new Doc? I was thinking planks, side planks, supermans, and some form of core exercises, but I'm not sure what is okay and what would possibly irritate my back.
Gluteal activation stuff is important as is improving your hip mobility (let me know if you need specifics on this).
A good rule of thumb regarding if a certain exercise is good for your specific back problem is that if your pain is worse AFTER, then it is not a good exercise for you. It's okay if it "hurts" during, but not if it continues to hurt when you are done.
Goals for a healthy back:
1. Reduce symptoms.
2. Improve hip mobility.
3. Improve core stability (abdominals primarily, but back extensors as well if appropriate).
4. Improve gluteal action.
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I got to the Doc. He thinks it is a severly pulled muscle. I'm not so sure. He prescribed me Skelaxin for the pain, and if it isn't better in a week I need to do PT. I'm trying it, but I don't know if he's right. Skelaxin is for spasms and I don't have spasms, but instead constant pain that gets worse throughout the day.
Did the doc say which muscle? I've had two back surgeries after herniated discs, which is very different from a pulled muscle, but when dealing with lower back issues I'd suggest you stay away from supermans or anything else that causes you to hyperextend or twist. Strengthen your transverse abdominals with things like planks and samurais.
Last edited by sharsell119 : 04-06-2008 at 06:54 PM.
Sounds like exactly what I had going on- it was my SI joint- in fact one hip was noticeably higher in the back in a swimsuit picture- a trip to the chiropractor and it was fixed in about 5 seconds.
Well, the medicine helps some, but while stretching I reaggravated it pretty bad.
I was doing this stretch, and had my left leg crossed over my right and I was twisting my torso to the left while pushing my left leg to the right:
It really hurt on the left side of my lower back, right between the upper hips, on the left side of my spine.
I agree that when I stay away from twisting stuff and pulling too heavy, it is okay. So, I'll probably do that for a while. I'm moving over the next couple weeks so I'll probably hit the doc up again after I'm settled back in.
Sounds like the same problem I've been having the last couple weeks. I strained it picking my son out of the bathtub.
My chiro said it was a badly pulled muscle, but nothing he has done has helped for more than a day. It does hurt on one side more than the other - I've been considered seeing my regular doctor for his opinion after my next chiro appt this week.
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I haven't gone to the PT yet. Other stuff in life crept up too suddenly. I've been taking the meds as needed. Once stuff settles back down, I'm planning on going back.
Have you been using ice along with the selaxin...I've dealt with moderate low back pain for 10 years now and the only way i seem to find relief is thru ice. However, its probably in your best interest to start working on stabilizing your lumbar spine through corrective exercises, along with some hip mobility drills. I feel your pain though. I dont wish back pain on anyone.
Just an update, I've been getting into the gym consistently for a while and my back is feeling a lot better. I haven't used the Skelaxin in a while. I've been avoiding heavy squats, deadlifts, etc but I've been doing them pretty light with high reps. Like 2x20 just to "test" my back.
The rest of my workout is pretty basic and all standing as much as possible: standing shoulder press, pulldown/ups, bench press, bent-over rows, pushups, and a little isolation arm work. Focusing on my core, I've been doing situps, planks, side planks, and bicycle crunches. I've also been running every other day on the treadmill.
It's a pretty average workout, nothing like I used to do, but it's getting the job done and my back pain is feeling gone. After another month of good workouts with no pain, I'll bring back the heavy deadlifts and squats.
I also want to thank everyone for their help in this thread. I've done the exercises and stretches and they all really helped.
Persistent Back Pain
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