How to Reduce Back Pain?

https://youtu.be/2eA2Koq6pTI?si=DPSYL_svNxET0OMI

ORIGINAL POST

Don't know if this is allowed since its tangentially related, but I just started gardening this year, and my back is killing me after I transplanted all my plants and seeds this morning.

Figured I'll be doing more of this when we weeding and harvesting. What do yall do to minimize it? Besides advil?

7 replies

Dear_Particular1256 · 4 months ago

A strong core can really help alleviate back pain. That’s all of the muscles in your torso, not just your abs. I have scoliosis and a spinal cord injury but keeping up with basic Pilates mat exercises helps my pain a ton. It may sound kooky but Pilates was invented to help soldiers recovering in the hospital. If everything is strong you aren’t as likely to overwork your lower back. 15 minutes a few times a week, no special equipment necessary (but boy will the ads try to tell you otherwise), really can make a difference.

3 upvotes on reddit

nonsuperposable · 4 months ago

Basically build up strength and endurance reserves because otherwise if gardening is the most stress you’re putting your back and muscles under then it’s always going to cause pain.

Instead of training for gardening, train for life!

Start sensibly but you want to build up to weighted deadlifts, squats, lunges, back extensions, bench press, shoulder press, farmers carries, rows, pushups, and either pull ups or pull downs. Three sessions of weight training per week, then some functional/flexibility/rehab work like yoga or Pilates or physical therapy exercises twice a week. Walking every day as much as possible. If you really want to age well, add in sprinting and jumping twice a week (only needs to be 15 minutes!) for bone density and cardiovascular health.

Exercise for longevity and quality of life should be like tooth brushing.

I more or less try and follow this for most of the year and I can do most anything without feeling too bad the next day—recently moved 80 bags of soil around, built and filled raised beds etc. also don’t have to worry about carrying suitcases around or going on an impromptu hike.

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KyesiRS · 4 months ago

Well put

1 upvotes on reddit

Gloomy_Fishing5812 · 4 months ago

Ok you may need to change you approach to gardening. Don’t bend over. Squat or kneel to plant. If I’m gonna be somewhere a while I’ll sit cross legged between rows. Digging transplant holes with a trowel is fine for a couple holes. If you’re digging more than a few get a drill auger. It’s a game changer.

If kneeling and squatting are too hard, you can get a garden creeper. It’s a shot spinning chair on 4 wheels.

2 upvotes on reddit

TheIdeaArchitect · 4 months ago

Gentle yoga stretches like child’s pose and cat-cow, plus strengthening exercises like bridges and planks, really helped ease my gardening back pain and improve my posture.

6 upvotes on reddit

LTinTCKY · 4 months ago

This is almost verbatim what I was going to say. Yoga stretches that focus on your hips are also very helpful.

2 upvotes on reddit

HazelnutRapture · 4 months ago

I love Mady Morrison's stretching videos on YouTube. It's just music, no talking.

2 upvotes on reddit

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r/backpain • [2]

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what does McGill big 3 and walking do to be so effective?

Posted by Klondzz · in r/backpain · 4 months ago

This past Thursday I hurt my back after a run, Friday morning came and I was not able to stand or walk (literally bed ridden). Friday Morning I had crazy tightness and low back spasming where I even would yell out in pain, at basic movement.

Friday evening I did 2 of the 3 McGills big 3 (side planks hurt too much) after, I was finally able to stand with minimal pain and walk for about 5 minutes. I did this throughout Saturday and Sunday, walking more and more with each day and doing the big 3 (or 2) 5 times a day.

Come Today (Monday) I still felt lots of pain upon waking up, but after doing my morning big 3 I was able to walk, sit, stand as much as a I wanted to, even going for a 2 mile walk. (pain still there but much less and I just push through untill I cant) Pain comes after I stop moving, for about 5 minutes then subsides. I find the more I move the less pain I am in.

Wondering what the exercises do, and what walking do so I can keep this up and progress to where I can minimize back pain in the future.

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martor14 · 4 months ago

Be careful with pushing through the pain. I came from the discipline of rub some dirt in it… It usually makes it worse.

Walking uses a very little of the big back muscles. It used a lot of the internal “core” muscles, hip abductors, glutes and down to the Achilles. Walking activates and stretches them little by little. It is one of my most repeated “exercise” you have done in your entire life so it has the best baseline for all. To know more about the McGills big 3, read about them online.

6 upvotes on reddit

mizar2423 · 4 months ago

My sciatica started in March and I tried a variety of stretches and exercises and it just kept getting worse. I cut it all out except for daily 15+ minute walks and I've been improving every week. Some postures still make my left leg muscles tense or feel pins and needles in my sole, but changing position or doing something else relieves it very quickly and I spend 90% of my day pain free. I think I have a bulge at L5/S but can't get an MRI for at least another month.

I agree with not pushing through the pain. Engage your core when doing small movements to prevent any twisting or bending. Practice paying attention to which positions are more comfortable, and return to that when you're feeling less comfortable.

2 upvotes on reddit

Klondzz · OP · 4 months ago

Thanks maybe there is the right pain to push through and the wrong pain to try to push through I try to not push through constant standby pain that’s when I stop

1 upvotes on reddit

martor14 · 4 months ago

Pain that I would say you can push thru is stretches without any weight, leg lifts, cat/cow, etc. If you pick up a heavy box and you feel that sharp/ unspecified pain in your back… it’s too late. I am moving to be closer to family. I am doing all the prep one item at a time. Limiting the weight I lift with my back to a bare minimum.

If you are doing a side plant and it hurt. Stop. Apply ice and NSAIDs. Rest. Learn that this electric/ nerve pain is a hard stop and something to be avoided

1 upvotes on reddit

egpete · 4 months ago

You need to strengthen you core. Get his book - he explains the why.

2 upvotes on reddit

Klondzz · OP · 4 months ago

Thanks will focus on core and I heard glutes as well

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RiseIfYouWould · 4 months ago

The acute pain never last for long. You would have improved regardless. I actually believe you made it worse. Exercising is only after youre through the acute part.

I had screaming pain 5 times in my life, none lasted longer than 24 hours and I never exercises through em.

1 upvotes on reddit

Klondzz · OP · 4 months ago

I disagree last time this happened the acute pain lasted a week, and the big 3 gave me immediate relief, but I guess we all get better in our own ways

1 upvotes on reddit

specialized_faction · 4 months ago

In my opinion, they help increase blood flow to the area without putting the back in potentially harmful positions while it’s healing.

More blood flow + less back trauma = faster healing.

2 upvotes on reddit

TheSpineScribe · 4 months ago

If we wanted to think about everyway walking benefits our health and can reduce back pain it would probably be a long ass list. To put it simply, motion is lotion and walking is natures back balm. A good walk can be performed with minimal load on the spinal structures while providing all the benefits of perhaps the most fundamental activity of mankind.

The acute benefits of the big 3 you have experienced are an interesting topic. It's thought their may be some acute neurological feedback that is enhancing spine stability in the short term, while the longer term adaptations are developed over time. For some, this seems to be the cause of that acute benefit and why they are sometimes used as a part of a warm up routine depending on the person and their activity.

Given your experience here, it's likely you are doing the right thing by spreading out your performance of the big 3 to multiple times per day so you can get multiple "hits" of this acute benefit and better manage your symptoms.

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r/backpain • [3]

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How to Get Rid of Back Pain

Posted by Spiritual_Charge8896 · in r/backpain · 3 months ago

Hey,

Back pain ruins lives. We’ve all tried a bunch of things, but the pain just sticks around.

And honestly, it makes sense. Back pain is complicated, with a ton of possible causes.

If it’s recommended to see an expert to get a proper diagnosis and fix our back problem for good, figuring out what triggers your pain and staying pain-free day to day is really something you have to do for yourself. No matter where your back pain comes from.

That’s why I want to break down Dr. Stuart McGill’s approach for you, so you can understand how your back works, where the pain comes from, and how to finally stop having back pain.

Why trust Dr. Stuart McGill’s method?

His lab and research clinic studied back pain for over 30 years. He’s published over 240 scientific papers, he’s a distinguished professor emeritus at the University of Waterloo and won several international awards for his work.

So, here’s a quick snapshot of Dr. McGill’s thinking:

1) How your back works and where the pain comes from

1.A) Where the pain starts

Your back can handle pretty much all the movements you do every day, as long as it stays in a “neutral” position.

A neutral position just means your spine keeps its natural curves: a little curve in your neck, one in your mid-back, and another in your lower back.

And pain usually shows up when you move away from this neutral spot too often.

For example, when you sit too long with your back slouched, or lift stuff while rounding your back.

Because, it’s the build-up of these little stresses, repeated, uneven, and too much that leads to chronic back pain, not an isolated injury or one wrong move (that’s more like the final straw) like we might think at first, generally speaking.

1.B) Common causes of lower back pain

I already mentioned some of them, but here they are again:

Posture: Sitting too long slouched over, or standing still for ages — both put extra pressure on your spine.
Lifting: Picking up heavy stuff with a rounded back.
Repetitive moves: Lots of bending and twisting without control.

2) How to stop having back pain

2.A) Priority #1: Stay pain-free no matter what.

If you want lasting relief, you first need to avoid flaring up the pain in the short term.

Because the real fix in the long run (besides surgery) is usually about building strength, waking up the right muscles again, and relearning good movement patterns.

But to do all that properly, you need to get the pain under control first.

Because if you try to exercise while your back’s still hurting, it’s gonna hurt so much that you’ll end up having to stop those exercises

But the more you can avoid triggering the pain, the less sensitive your back will be. And over time, you’ll be able to do those exercises without any pain.

2.B) Find your pain-free position that lasts

The whole game is to figure out which moves and postures hurt, swap them out for ways to keep your back straight and happy.

A neutral spine is usually your pain-free position.

2.C) Some tips to help you stay pain-free

If bending forward hurts while cooking or brushing your teeth, rest one arm on the counter to take pressure off your lower back. You can also bend your knees a bit and use your hips more.
When picking something up off the floor, try a “golfer’s lift” (one leg back) or do a squat. Just remember: not everyone has great hip or ankle mobility for a squat, so adjust as needed.
If reaching up to a high shelf hurts, use a step stool so you don’t have to stretch your arms too high and arch your back too much.
Brace your abs when lifting something or if you feel your posture starting to slump. There are two ways: abdominal bracing and abdominal hollowing. Try both and stick with what feels best.
Lying on your stomach can help sometimes, but keep your spine neutral (put a pillow under your belly if needed.)

There’s still a lot more to say, but let’s keep it short.

There’s no magic pain-free move that works for everyone. You have to figure out what triggers your pain and experiment to see what helps.

Conclusion

If you want to dig deeper, check out Back Mechanic by Dr. McGill. It’s packed with tips.

Or if you’re interested, I’ve got a newsletter where I’ll share all the practical back pain advice I’ve gathered from Dr. McGill’s podcast interviews + books: https://zolane.kit.com/3b5eaac0d3

Anyway, wishing you a smooth recovery and a happy back!

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AutoModerator · 3 months ago

Please check out the r/backpain wiki for some first steps for new low back pain & FAQs

PLEASE NOTE: When Asking for help it is up to you to recognize when to seek medical attention.

Anyone giving advice in this group is doing so from anecdotes and holds no liability.

Seek advice here at your own risk.

Remember to be kind & respectful.

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Longjumping-Wave-123 · 3 months ago

Add lowbackability and you are often solid

1 upvotes on reddit

Spiritual_Charge8896 · OP · 3 months ago

Yep, exactly

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atropear · 3 months ago

Thanks!

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toychristopher · 3 months ago

Reading the back mechanic and implementing the exercises helped me but it didn't get rid of my back and neck pain. In fact, in some instances I think it made it slightly worse as I became overly focused on posture. But then I'm one of those people that McGill talks about that is a perfectionist who is detail oriented. It would be great to actually work with a McGill specialist, but there are none anywhere close to me.

If there was a clear answer to back pain that worked universally I think we would all know about it. Sadly it's very complex and highly individual.

1 upvotes on reddit

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r/backpain • [4]

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Living With Back Pain: What Helped Me Manage It Day to Day

Posted by drsanyamjain · in r/backpain · 13 days ago

Back pain is one of those things that sneaks into every part of life, like sitting, sleeping, and even walking. For me, a few things made the biggest difference:

Switching to a firm but supportive chair at work/home
Short stretching breaks every hour (especially hamstrings + lower back)
Core strengthening (not heavy gym workouts, but gentle exercises)
Learning when to rest vs. when to move

It hasn’t “cured” my pain, but it’s made daily life much more manageable. Curious, what’s the one change that’s helped you the most with your back pain?

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EngrMShahid · 13 days ago

Thanks for sharing. A firm chair and a bit heighted compared to knees.

1 upvotes on reddit

AutoModerator · 13 days ago

Please check out the r/backpain wiki for some first steps for new low back pain & FAQs

PLEASE NOTE: When Asking for help it is up to you to recognize when to seek medical attention.

Anyone giving advice in this group is doing so from anecdotes and holds no liability.

Seek advice here at your own risk.

Remember to be kind & respectful.

There is always a way

We are rooting for your success

Posts and replies that do NOT show kindness and empathy towards others will be deleted.

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

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r/Adulting • [5]

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How do I fix lower back pain?

Posted by Critical_System_8669 · in r/Adulting · 2 years ago

I've had occasional back pain for a couple years, but the past month it's been getting progressively worse. I'm 22M, and a healthy weight. Honestly, I'm not really sure what step to do next so hoping an actual adult has any ideas? lol

I've been stretching, but it helps for at most 5 minutes. Today is the worst it's ever been. I struggled putting on my socks today. I've also been using a heat pad today, but it's not doing much. I really don't think there should be a reason for me to be in this much pain, so I'm wondering what a good next step would be.

Thanks y'all :)

Edit: thank you all for your comments. I know it's not a strength issue since I bodybuild and train calisthenics (I've never deadlifted and I haven't barbell squatted since July thanks to a knee injury). I am 100% going to be doing yoga and looking for a good mattress that hopefully isn't pricy. I'm also wondering if maybe shoes could play part as well?

Edit 2: totally random, but I wore shoes that were too small as a kid, so my two smallest toes on each side are somewhat crushed in and my toe knuckles are bent up, so I'm also wondering if maybe that has an effect

Edit 3: I saw a doctor. Doctor says the muscles are SUPER tight, and I was prescribed muscle relaxers, and told to take ibuprofen and use a heating pad. Doctor says it should resolve itself within a few days

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[deleted] · 2 years ago

Yoga may help over the long run.

My nana uses a TENS unit for lower back pain. That might at least give you some short-term relief.

If things continue, you may need to see a doctor. They may send you to physical therapy.

6 upvotes on reddit

key2 · 2 years ago

Just posted yoga as well but also want to add it's not just the long run. My lower back pain went mostly away within the first week or two of doing yoga at home.

2 upvotes on reddit

Accomplished-Wish494 · 2 years ago

Physical Therapy if you have insurance. Regular massage for awhile if you can afford it.

Check out “SI stretches” online, since that’s probably what you need. And always always increase core strength. Welcome to adulthood 😂

18 upvotes on reddit

noisydaddy · 2 years ago

What kind of shape is your mattress in? A worn mattress can wreak havoc with your back.

Also, try one of those lydacaine-based stick on patches like Salonpas. I found them to be invaluable.

15 upvotes on reddit

hunglong57 · 2 years ago

+1 to this! I had a worn out memory foam mattress which sank in the middle. Swapping to a stiffer mattress with springs completely eliminated my back pain. https://www.amazon.com/gp/product/B089ZYJKBK/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&th=1

2 upvotes on reddit

Critical_System_8669 · OP · 2 years ago

Mattress is probably not the best. It’s a mattress that’s been in my family for longer than I can remember

3 upvotes on reddit

noisydaddy · 2 years ago

We have a Sleep Number bed. Going softer was the answer for my back and
hip pain. SN beds are not cheap, but the ability to change the firmness
of the mattress in a matter of seconds is worth it IMHO.

1 upvotes on reddit

LiaisonLiat · 2 years ago

Gross, definitely fix that. You spend more time in bed than pretty much anywhere else, it’s important to have a good one.

8 upvotes on reddit

Romanator32z · 2 years ago

That’s the neat part, you don’t!

22 upvotes on reddit

Lovingbutdifferent · 2 years ago

What a fucking mood

4 upvotes on reddit

broadsharp · 2 years ago

Ice 20 minutes twice a day.

Stretch starting with your calves. Then hamstring, then these back stretches

And finish with the happy baby pose

If the pain is persistent with real tight back muscles, you may have a bulging disk.

7 upvotes on reddit

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r/AskOldPeople • [6]

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How did you resolve your chronic back pain?

Posted by consolidatedBD · in r/AskOldPeople · 2 years ago

4 upvotes on reddit

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yearsofpractice · 2 years ago

The only things that gives me relief from back pain is getting stronger - the fitter I am, the less my back hurts. Simple but difficult.

302 upvotes on reddit

Jabberwocky613 · 2 years ago

The more active I am, the less I hurt.

Exercise helps more than opioids (which I don't really tolerate anyway).

17 upvotes on reddit

AdditionalRough610 · 1 year ago

My physical therapist keeps telling me I'm doing too much. This seems to be opposite of everything I hear. He doesn't want me going up and down stairs or walking more than necessary. It's been 4 months and I've barely improved. So frustrated.

1 upvotes on reddit

Aggravating_Hat296 · 9 months ago

3 major operations, 10k oxy and 100 hrs of different physios didn't do anything. Nor strengthening core. balancing the core did everything. Now 19 years pain free and I keep good care of my muscle balance.

1 upvotes on reddit

oswald_dimbulb · 2 years ago

Core exercises -- especially abdominals. The stronger my core is, the less problems I have with my back.

60 upvotes on reddit

enjoylifefornow · 2 years ago

is there core exercises one could do at home?

4 upvotes on reddit

workingtoward · 2 years ago

Went to a physical therapist. Surgeons were recommending surgery of course.

I bargained with my insurance company to cover three sessions with a PT. He explained what was going on, did some massage work and gave me a series of exercises.

I did/do them religiously and it resolved itself. I went back for a check up after six months and he said that he was amazed - not that it got better - but that I was consistent with the exercises. He said most people don’t keep up with them and end up coming back for surgery.

154 upvotes on reddit

Zetavu · 2 years ago

And after PT take the exercises home and continue them. Resistance bands mostly, but elliptical bike also helps. From time to time you need an anti-inflamatory, ibuprofen is good but naproxen (aleve) is better, assuming you don't have stomach issues or heart concerns. Weather change is the worst.

After that, CBD and other derivatives have shown promise. Alcohol sadly makes it worse, and a lot of pain can indicate or mask other symptoms (stomach, pancreas).

4 upvotes on reddit

orangedarkchocolate · 2 years ago

I’m only in my 30’s but have done many rounds of PT for various maladies through the last decade. My therapists are always shocked that I actually do the exercises on my own. Like why bother going if you won’t commit?!

22 upvotes on reddit

Kamelasa · 2 years ago

Nailed it. Take care of the whole body, and use the wisdom a PT brings. They understand all the moving parts and how to best maintain/manage them.

34 upvotes on reddit

whozwat · 2 years ago

TENS electronic muscle stimulation machine from Amazon 40 bucks. Lose 80 lb. Jog most mornings to strengthen core. Use a rowing machine. Stretch the back at the end of a run

40 upvotes on reddit

boldolive · 2 years ago

Core workouts for sure, and lots of them. I (53F) have advanced degenerative disc disease and advanced arthritis in my lumbar spine, and I have a ton less pain when I’m regularly hitting core hard: bridge, single-leg bridge, plank, side plank, suitcase carry, various ball and Bosu exercises, hip strengthening, and single-leg balance, including balance on wobbly surfaces (Bosu). I do these for about 60 minutes three times a week, and my back pain has gone from chronic 6-7 to chronic 1-2. Huge help.

4 upvotes on reddit

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r/AskReddit • [7]

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What do you do to reduce back pain?

Posted by Hash2504 · in r/AskReddit · 8 months ago

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Possible-Suspect8308 · 8 months ago

Exercise. Core strength, back exercises, stretching. If you’re overweight then there’s your problem also. The key to movement and keeping it up as we age is strength + flexibility. If you don’t use it you lose it like most people in society.

1 upvotes on reddit

Hash2504 · OP · 8 months ago

Very true, I'm not overweight, and I often go to the gym and do upper body strength exercises, but I feel like my back is weaker than my the other parts of my upper body. This might be one of the reason why I have constant pain...

1 upvotes on reddit

joekerr9999 · 8 months ago

Do regular back exercises. Also an Inversion Table works if you have room for one.

1 upvotes on reddit

Hash2504 · OP · 8 months ago

Yeah I've seen one of those before, did you try it yourself?

1 upvotes on reddit

joekerr9999 · 8 months ago

Yes, I had one and it helped a lot. Some years ago there was also another device called inversion boots. You would hang yourself by your feet in a doorway. Unfortunately a lot of people got stuck and had to call for help. The inversion table allows the spine to stretch and reduces pressure on the discs.

1 upvotes on reddit

silentlove_316 · 8 months ago

belly down on the floor and have my husband press down and crack my upper back with his hands. It helps some but never truly goes away 😩

1 upvotes on reddit

sunsabeaches · 8 months ago

Try a 20 minute stretch routine every other day. Do it consistently. Also, you might have tight knots in the upper back. Try a foam roller, or rub your back against an edge of a door, precisely on those knots. Do it very slowly, but firmly. Don’t take it on your spine. Just the muscles and muscle knots.

1 upvotes on reddit

ResultGrouchy5526 · 8 months ago

Stay active and do back exercises

1 upvotes on reddit

Hash2504 · OP · 8 months ago

Do you have any exercises in mind? thanks!

1 upvotes on reddit

ResultGrouchy5526 · 8 months ago

Yep, I do pull-ups, chest supported rows, and the lat pulldown

1 upvotes on reddit

alphamale968 · 8 months ago

My kids have a swing set in the backyard. I will dead hang for as long as I can and let my back muscles relax as much as I can.

1 upvotes on reddit

Hash2504 · OP · 8 months ago

Yes thanks for the reminder, totally forgot that it worked for me once, hope it works again!

1 upvotes on reddit

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r/backpain • [8]

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Chronic back pain – what truly helps long term?

Posted by drsanyamjain · in r/backpain · 8 days ago

Living with chronic back pain can feel never-ending. Short-term fixes, such as rest or painkillers, may provide temporary relief. Still, long-term relief often stems from consistent habits, proper posture care, gentle strengthening exercises, effective weight management, and stress management.

For those dealing with back pain, what routines, exercises, or lifestyle changes have made the biggest difference in your recovery or daily comfort?

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ilanarama · 8 days ago

I roll out of bed and do mobility/stretching/core exercises first thing in the morning, every day. Even when I have a flare, though if it hurts to do an exercise I leave that one out.

2 upvotes on reddit

No-Context-9001 · 8 days ago

Like what?

1 upvotes on reddit

ilanarama · 8 days ago

At the moment it looks like:

Cat-cow
Downward dog and stretch butt around a little
Slow roll up to mountain pose; neck circles, shoulder circles, then back down to the ground
4x 20 sec prone extensions, 10 sec rest between
2 sets bird dog each side (1 set = 6 x hold 10 sec, so 1 minute, then swap sides, then do each side another set)
1 minute each side plank, front plank
Glute bridges + variations (one of: cobbler pose, one-leg, reach out arms)
2 sets 10 dead bugs alternating sides (slow, 10 each side twice), happy baby pose or knees to chest in between sets, sometimes variation like including curl-up or both sides simultaneous (boat)
10x Russian twist
1 min each hamstring stretch (on back, leg in air) and piriformis stretch (on back, leg angled across body) (repeat for other side) using strap
Tree pose on each foot (for as long as I can hold it, usually 20-30 sec)
Gastrocnemius stretch against wall in lunge position, glide hips 15x (repeat for other side)
Doorway quadratus stretch in lunge position 1 min each side

This takes me about half an hour. I do them as soon as I roll out of bed.

2 upvotes on reddit

ThoracicSpine · 8 days ago

It depends on what is causing the pain, do you have a diagnosis? Chronic back pain is an umbrella term. Chronic back pain could be caused by so many conditions, soft tissue injuries, fractures, autoimmune, cancer, scoliosis...and more.

2 upvotes on reddit

Healthy-Flounder-814 · 8 days ago

I’ve tried countless ways in the past two years, but none of them worked. If I actually knew how to fix it, I’d probably have a Nobel Prize by now (lol)

4 upvotes on reddit

Safe-Construction-19 · 8 days ago

+1 chronic lowerback pain since 2 year due to disc herniation

1 upvotes on reddit

proudlifelongstudent · 8 days ago

What treats the root problem is regaining strength and mobility through the right exercises and gentle, patient approach. Everything out there are just band aids and will eventually make things worse. Hire a strength and mobility coach , most physical therapist dont really know how to treat someone with pain and the good ones are doctors that are very expensive and/or already help athletes and are too busy. There's no quick fix be ready for the long game. Good luck.

2 upvotes on reddit

No-Context-9001 · 8 days ago

Where do i find one?

2 upvotes on reddit

proudlifelongstudent · 8 days ago

On instagram. There's all kinds male and female. Most if not all of them have gone through injuries or accidents themselves. So they had to learn the hard way and have been through the journey of pain of all sorts. And through hard work healed and became coaches.

1 upvotes on reddit

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r/AskReddit • [9]

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People of Reddit, how do you relieve extreme back pain?

Posted by mickeyajp5 · in r/AskReddit · 3 years ago

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human8060 · 3 years ago

As I sit here, desperate for some relief from the pain, I am kicking myself for not keeping up with yoga. It's honeslty the only thing I have ever done that has provided me with relief. Massages, medications, chiropractors, all temporary relief. Yoga made a huge difference in my life and I have to get back in the habit.

2 upvotes on reddit

mickeyajp5 · OP · 3 years ago

I’ll give it a go, thank you for the reply!

1 upvotes on reddit

human8060 · 3 years ago

DDP Yoga is a great program if you're looking for something with structure.

2 upvotes on reddit

WitheredFlowers · 3 years ago

It depends on the cause of the pain. I can only speak to muscular pain, but hot epsom salt baths with eucalyptus and/or menthol are an absolute life saver. There is a specific, very affordable product I can recommend if you're interested.

2 upvotes on reddit

mickeyajp5 · OP · 3 years ago

I’ll try anything that will help! Thank you

2 upvotes on reddit

WitheredFlowers · 3 years ago

Here you go my friend. I love this stuff, works really well and smells incredible. Add an extra capful if you're having a particularly painful day.

2 upvotes on reddit

[deleted] · 3 years ago

Strength on a form roller, it's sore to begin with but the relief is so good!

2 upvotes on reddit

[deleted] · 3 years ago

Cyclobenzaprine, ibuprofen and Tylenol. All together. With a beer and a hot shower.

Works. Every. Time.

2 upvotes on reddit

mickeyajp5 · OP · 3 years ago

I’ll save the beer for later, as I’v just taken codine! Thank you

1 upvotes on reddit

wogwai · 3 years ago

Standing desk and a regular workout/stretching routine. Exercise releases endorphins that naturally relieve pain. Hanging from a bar helps decompress your spine as well.

2 upvotes on reddit

See 10 replies

r/RedditForGrownups • [10]

Summarize

Has anyone successfully beaten chronic back pain?

Posted by TigerUSF · in r/RedditForGrownups · 5 years ago

I've tried so many things. Stretching, chiropractic, massage, custom orthotics, xrays, an MRI, prescription NSAID, prescription muscle relaxers, standing desk...nothing has really solved it. I've had good days, but I've fought it for 2 years. Probably spent close to $5k. And it just came out of nowhere it seems.

65 upvotes on reddit

12 replies

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12 replies

right_ho · 5 years ago

I have had chronic back pain since my mid twenties ranging from a dull ache to unable to stand upright.

I tried yoga a couple of years ago and i am like a born again christian. I didn't do it for that reason but I noticed after a few sessions that the constant ache was gone.

I also do two or three full body stretches a day on the electric hoist at work (used for transferring patients), by holding on to the bar an pulling myself up.

This is for lower back pain with squashed disc and sciatica.

13 upvotes on reddit

Josh8378 · 5 years ago

I would also highly recommend yoga. I've been experiencing a lot of pain in my low back for years and it's moved into my hips and groin. I basically have a routine of one yoga session and then another lighter stretching session. Ive also incorporated some trigger point release massage (look that up if interested). My back and other pain had really improved over the last month and a half with doing that. I really like Yoga with Adriene on YouTube. She's really great for beginners. Maybe you have more serious problems, but id definitely start there as someone who has had pretty bad back pain for years. This brought my pain from about a 7-8 to a 2-3.

9 upvotes on reddit

TigerUSF · OP · 5 years ago

I haven't. I know it's not just stretching, but I have been doing a set of stretches twice a day that helps some.

Tbh, it would scare me. I imagine twisting the wrong way and ripping a nerve open or something. Unfounded, I'm sure...but theres stretches I feel nervous to do already.

4 upvotes on reddit

knockknockbear · 5 years ago

> I imagine twisting the wrong way

On the surface, yoga seems to be about twisting and stretching, but that's not really what it's about. It really is about systematically relaxing specific muscle groups while strengthening others. It can really work your core, which is important if you have back pain.

I attend a "gentle yoga" class once or twice a week. It's for people with injuries and/or chronic pain. The instructor is really good about suggesting alternative poses or variations of postures if you're unable to do the primary ones. Yoga can be very adaptive that way.

5 upvotes on reddit

zyra79 · 5 years ago

I would look into DDP yoga. I have chronic lower back pain and 4 herniated disks in my neck, and DDP has me pain free and more flexible than I ever thought I could be. Check it out, and research it. Maybe it could work for you too.

2 upvotes on reddit

marysrobots · 5 years ago

Two things -- See a real physical therapist, not a chiropractor. Find a PT with a particular interest in back pain.

And, even more important, start a program of light weight lifting with the physical therapist. The main cause of back pain is weak muscles.

If you go to a surgeon, they will advocate for surgery. Back surgery is often ineffective. Try everything before you go for surgery.

And pay careful attention to your posture. Google the Feldenkrais method, the best way to help you learn how to manage your posture. Lots of youtube videos. There may even be a Feldenkrais practitioner in your area.

105 upvotes on reddit

PaulbunyanIND · 5 years ago

This. The McGill 3 and the back mechanic helped me second most. My physical therapist said that giant dudes like me that are pro athletes ( I have the bone structure, not the body fat percentage ok) have to go to the same specialist physical therapist whose whole job is how big people should squat. Anyway the physical therapist will prescribe you muscle building exercises and that is what beats the back pain. Good luck. Don't despair, it leads to more back pain. PT is the only solution

11 upvotes on reddit

MercyMedical · 5 years ago

I second weight lifting. I’ve dealt with mild back pain for most of my life after messing up my back playing soccer at 15 (currently 36). I’ve lifted weights off an on for most of my life, but have tended to neglect working out my back. Over the last year or so I’ve made sure to include some lifts that work my back and while I still deal with back pain from time to time, it has definitely improved. I’ve also made a point to do a back specific stretch after I run. I think both of those things together have definitely made things a lot better.

17 upvotes on reddit

frownyface · 5 years ago

Becoming stronger through just getting outside, walking and biking, consistently, massively changed my life because of how much chronic pain that just slowly went away.

I just started off really slow and easy, I donno what inspired me, but I did end up using a kind of mantra that helped motivate me to consistently exercise. "The first mile is always the hardest." It can be hard to get started, but once I realized the hardest part was the beginning of exercise, and once I get warmed up it actually gets easier, it made it a lot easier to just get out there and do it.

I think hiking/walking makes peoples' backs way stronger than most people realize. You don't have to push yourself really hard to get relatively strong, you just have to consistently actually use your body.

5 upvotes on reddit

RedBarchetta1 · 5 years ago

Woman here. I used to have chronic low-level back pain nearly daily, threw my back out several times a year, and lived in fear of lifting anything off the floor over 5 lbs. This was all stemming from an original injury I sustained 15 years ago by, of all things, moving laundry from a washer to a dryer.

At this point I have no back pain at all on 95% of days, and can easily and safely lift 50+ lbs with no fear. The secret for me was getting into lifting heavy at the gym. Sounds counterintuitive, but the issue for me was that my core muscles simply weren’t strong enough to effectively and safely support my old back injury. It took me a year to work up to being able to deadlift a significant amt of weight safely (for instance), but it’s really been an amazing change in terms of how my back feels and acts on a daily basis.

So my suggestion is: get a good personal trainer (maybe in conjunction with PT or yoga) and tell them you want to train for core strength to support a bad back.

I should provide one caveat to say that this hasn’t been a “cure” for me in the sense that my old injury is gone - I will always have a vulnerability in the injured place and won’t be going to the Olympics as a power lifter any time soon, lol. And in fact I still do throw out my back occasionally even now - but the difference is that now when it happens I have one day of minor dysfunction that requires some ibuprofen instead of a week on the couch racked with pain. So maybe give lifting a try? It’s really been a godsend for me!

8 upvotes on reddit

[deleted] · 5 years ago

Since I started weightlifting around two years ago my back pain has gone away almost completely.

19 upvotes on reddit

kelway68tn · 5 years ago

My chiro recommended I walk backwards. It changes your muscle structure and posture. I do that in the back hallway every so often and it does help.

12 upvotes on reddit

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