Submitted 23 hours ago by urheber@discuss.tchncs.de to mildlyinfuriating@lemmy.world
I recently did physical therapy and they had me do an exercise which is basically the yoga pose upward facing dog.
Except you keep your pelvis on the ground, like a slow half push up. Started out doing 20 of these a night, up to 40.
I bend over constantly at work, and lift boxes, and after a week or since I started this exercise I have had 0% back pain. It’s been months now.
Been to the ground from back issues before several times. I’ve stumbled upon a routine that seems to have prevented any issues.
Butt lifts, on your back with feet flat on the floor or mattress do about twenty.
Cat cow about twenty if those.
About five bird dogs each side.
That’s it.
McGill big 3 youtu.be/2_e4I-brfqs
Thank you so much
After recently being barely able to leave bed for eleven days, I was diagnosed with a slipped disk and given a nerve blocking painkiller with planned escalating tiers of treatment. You might consider seeing an orthopedic doctor?
That sucks. I’ve also got some chronic back stuff going on, and when it flares, it sucks.
If this is new to you, Aleve (naproxen) does a decent job for overnight, as it lasts longer, and laying down flat on a hard surface sometimes helps.
Make sure you’ve got a good mattress. You spend around 1/3 of your life in bed so it’s worth getting a good one. I recently got a Tempur-pedic from Costco and it’s a lot better than my old one.
I once read that anything that separates you from the ground, e.g. chair, bed, shoes, is worth spending more money on. Sounds advice.
Dont just spend more money on it
Take the purchase more seriously.
Dont just spend more and expect better results.
Do you by any chance feel tingling down your legs, because last time I had that, it turned out to be a busted disk.
Is this something that will get better? Or will you be in pain for a long period of time?
I got lucky: my back pain was from tight hamstrings and sitting in a desk chair for too long, then doing heavy deadlifts. I WFH and get out of my chair as much as possible and I’m religious about stretching my hamstrings, and the back pain is gone even when I deadlift.
So everyone with back pain should figure out why — sometimes it’s preventable. (Other times not so much ☹️)
Brkdncr@lemmy.world 19 hours ago
Back pain can lead to depression and suicide so don’t let it get out of control if possible.
I keep a stash of drugs that escalate. Tylenol/advil for minimal pain. I’ll go to 400mg advil without much thought.
After that I have some Rx strength naproxen that usually does the trick. After a few days of that, it’s onto my last stash of muscle relaxers and a tele-health call. I’ve only had to get opioids once or twice and I try to avoid them due to how they mess with my guts.
Also be aware that it could be a kidney infection. Usually that pain will be on a single side.