Back pain question

[Kerry F]

I would what people do with chronic low grade low back pain.  I don't like taking ibuprofen because it only lessens the pain but doesn't cure the problem.  But I often wonder if I run to the chiropractor too much and it I would just wait it out, it will get better on its own.  My low back does have some structural problems which of course aren't getting better as I get older.  I just wonder how much of it is muscle tension or inflammation from eating the wrong stuff that would settle down if I just wait a few days instead of running to the chiro so much.  I am so intolerant of ANY pain at all.  And yes, of course, massage and things like stretching and yoga always help.  But some months I spend so much on the chiro and while it gives me relief, the pain or getting out of adjustment keeps coming back and is coming back more and more often as I get older and the longer I do this job.

[Debbie Taggart]

I have the same problem, Kerry.  Every now and then, I'm literally flattened by pain when my back "goes out," which I think is actually just a spasm, but I sometimes get to the point that I can't even walk, it's so painful.  Chiro has helped that, but after a particularly bad year a couple of years ago, I met an attorney who turned me on to a -- I call them a ball chair.  It's basically a structure that holds one of those big exercise balls, so that I sit on an exercise ball, rather than a chair when I'm on the computer.  I swear it has strengthened my back to the point that I haven't had any episodes in two years of my back going out so badly that I can't walk.  That's not to say that it's like a new back.  It still bothers me, but nowhere near to the degree that it was before.

And I know it's probably not for everyone. It takes a while to get used to it.  My back muscles were sore for a while when I first started using it, but it was kind of a "good" sore.  But I've gotten to where I wish I could only have to sit on my ball.  I can even practice my machine on the ball.  I'd give anything if I could take it to depositions!

Here's a link that kind of describes the chair and the process of getting used to them. There are all kinds. The kind depicted seems to be what's out there now and is similar to mine.  There are some pros and cons, but I'm telling you, it's really worked for me.  One of the pros she listed is that you can bounce on it -- for whatever reason.  I'm kind of a wiggleworm, and I really love that about the ball.  When I get antsy or just plain bored with my scoping, I do a lot of bouncing!

http://lifehacker.com/5830748/why-i-switched-my-office-chair-with-a...

[Kelli Combs (admin)]

I take a lumbar pillow to all my depos and it makes any chair a little more tolerable.  I don't have back pain, but it makes all the difference in the world what chair you have to sit in all day, that's for sure.  I bring two pillows with me to every job.  Sure helps.

[Kerry F]

Thanks Debbie.  I have one of those balls.  Does the holder it sits in make a difference?  I actually have a great setup at home for editing.  I always try and get a good chair at depos and I'm short so it's a bit harder to find good chairs.  But I'm questioning if I'm going to the chiro too much!  I'd like to get to only once a month instead of once a week as of late, even if I'm not working a lot.  I wonder if I am too impatient and should just wait a few days and see if the pain goes away instead of running to the chiro as much as I do.  It's not really bad pain, but chronic and I definitely know it's there.

[Mary Jo Cochran]

I have had several car accidents, and ended up with chronic low back pain (and other problems).  The real solution is to strengthen your core, with certain exercises to make those muscles stronger.  I work on those exercises while watching TV.  I rarely have pain anymore.  And my pain was chronic and bad.

[Kerry F]

Mary Jo,

Any special kind of exercises other than the common ones we all know about but don't do enough of?  Did you have any disk problems?

[Mary Jo Cochran]

I am fortunate I did not have disk probems.  I don't think disk problems can be helped with core strengthing exercises.  Disk problems are pretty serious stuff.

I have had chronic low back pain to the extent it was difficult to sit down or get back up, or to walk.  I never want to be in that place again.  I do exercises every night.  I might have my physical therapy sheets which I can scan and send to others.

Simple exercises:  (1)  Lie on your back, knees up, feet on the ground.  Lift your butt.  Hold it. (2) Lie flat on your back, lift your legs - slowly so you are working the muscle.  (3).  Lie on your back, legs out.  Bend your knees towards you. 

These exercises are done slowly, so you are working your core muscles.  You should feel it in your stomach.  When you strenghten your stomach muscles, you are also strengthening your low back muscles.  Sounds corny, but it works. 

If you are having a really bad episode, and can barely move, then do the butt lift only.  It works.

[Kerry F]

Thanks Mary Jo.  I've done those.  My core certainly needs some work.  I don't have disk problems per se, just thinning disks......

[Debbie Taggart]

Mary Jo -- I'd love to try your exercises.  My back sounds exactly like what you're describing.  If you don't mind sending those PT sheets, I'd really appreciate it.  [e-mail]

Thanks so much!