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Back Exercises for chronic back pain?

Draven26

Draven26

Bluelighter
Joined
Mar 21, 2013
Messages
740
Location
East County
What are some really good back exercises one can do for chronic back pain? I've had a messed up back for over 7 years and my insurance declined a second epidural and I'm waiting to see if they'll cover a chiropractor at least.. but for the time being I use the inversion table.. or try to.. but lately it hasn't been working.. it's actually making it worse =/ I take MSM, Fish oil, Multi-Vitamin, I exercise but very light.. that's why I've been dropping weight like crazy. I just can't live like this and try and go to work everyday without losing my damn mind!
 
I highly recommend you not go to a chiropractor. They're not doctors, and what they practice isn't real science, regardless of what anyone says to the contrary. I don't mean to be offensive, I'm just telling you the scientific consensus. There is a wide range of practice among chiros too, which if you're unlucky, can land you with a "hands only" chiro, who has a higher likelyhood of destroying your back than fixing it.

Also, the idea behind the inversion table (that the vertebrae will stretch and create a vacuum that will suck the leaking "gel" from your discs back in) is false, although at first glance it looks right. The inversion table is more likely to harm than help. I'd sell it/get rid of it.

I have a badly herniated L5 disc. I use a mix of stretches I learned from BJJ and yoga that targets my entire spinal column, from the cervical (top) to the lumbar vertebrae. I also do crunches to strengthen my core, which is important as it takes strain off your back. I get multiple good cracks every day (which feel REALLY good) and it definitely helps.

Just youtube "back stretches" and you'll find lots of good stuff. Be careful with some stretches (like reaching for your toes while standing) which can make your condition worse. As a general rule, your stretches should occur while lying on the ground rather than standing.
 
Thanks.. I wish I could just get back surgery and call it a day but every doctor advises against it. But sure.. we'll prescribe you shitty naproxen and think that's gonna make it all better.. God this world is a bitch!
 
Yeah, surgery for this type of thing isn't an absolute. I've heard some people come out with their pain issues mostly resolved, others coming out with more problems than they originally had.

And the effects of the DEA and media sensationalizing opioid addiction has caused many doctors to cut back on issuing prescriptions for painkillers, even for people who are deserving of them (it's almost like you either have to find a crazy nut doctor who will give you anything you ask for, or have to have terminal cancer).

I hope stretching and building up your core saves you some pain, D. I've had this L5 disc fucked up since my early 20's. Pain sucks. Exercise helps a lot. NSAIDs like naproxen, like you pointed out, really don't =(

I literally "feel your pain".
 
Phil.McKeer said:
Yeah, surgery for this type of thing isn't an absolute. I've heard some people come out with their pain issues mostly resolved, others coming out with more problems than they originally had.

And the effects of the DEA and media sensationalizing opioid addiction has caused many doctors to cut back on issuing prescriptions for painkillers, even for people who are deserving of them (it's almost like you either have to find a crazy nut doctor who will give you anything you ask for, or have to have terminal cancer).

I hope stretching and building up your core saves you some pain, D. I've had this L5 disc fucked up since my early 20's. Pain sucks. Exercise helps a lot. NSAIDs like naproxen, like you pointed out, really don't =(

I literally "feel your pain".
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Thanks for understanding man! I really don't like complaining that much about my back and I never want to bother people with my problems but I'm just sick and tired of dealing with this pain everyday, you know what I mean? But yeah I'll try and continue building up my core. My body fat has dropped maybe 2-3% and my core is pretty strong compared to most people I know.. so the inversion table really doesn't work huh? I was thinking of selling it but then it's like.. I also have scoliosis and if that will help fix my scoliosis at least then maybe I should keep it.. it just hasn't been helping with pain relief. Every time I do it for 5-10 minutes and get back up I feel like it messed up my back more lol I don't know. I'll try to stay positive and go find a place that does acupuncture and maybe I can afford that for now.
 
If you can afford it, it might be worth seeing an exercise physiologist for a couple of sessions. They'll be able to give you an exercise plan that's tailored to your physical needs and will support your pain management.
 
I highly recommend hydrotherapy-doing the exercises in a pool as it reduces the stress and movement is smoother. It helped me a good deal for my back issues.
 
Raysu said:
I highly recommend hydrotherapy-doing the exercises in a pool as it reduces the stress and movement is smoother. It helped me a good deal for my back issues.
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Yeah I actually heard good things about that. Someone mentioned doing those instead of my inversion table. Even though for a while I thought the inversion table was at least fixing my scoliosis a bit but I don't know. I thought it was worth paying the $80 bucks.. still can't decide if I should sell it or keep it and continue using it in hope that it might solve at least one of my back problems.. the damn scoliosis I've got!
 
Draven26 said:
Yeah I actually heard good things about that. Someone mentioned doing those instead of my inversion table. Even though for a while I thought the inversion table was at least fixing my scoliosis a bit but I don't know. I thought it was worth paying the $80 bucks.. still can't decide if I should sell it or keep it and continue using it in hope that it might solve at least one of my back problems.. the damn scoliosis I've got!
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When I was in hydrotherapy there were three parts: the first were exercises in the pool, the second I was "suspended" over the deep end with a pool noodle which is to lengthen and align the spine with minimal impact compared to an inversion table, the third was in the hot tub to relax the muscles. It was the ideal program for me.
 
Raysu said:
When I was in hydrotherapy there were three parts: the first were exercises in the pool, the second I was "suspended" over the deep end with a pool noodle which is to lengthen and align the spine with minimal impact compared to an inversion table, the third was in the hot tub to relax the muscles. It was the ideal program for me.
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So using the pool noodle in the deep end and staying there for 10-30 minutes is better than using the inversion table to relieve pain and fix my scoliosis? Should I just sell my inversion table or should I continue to use it for now?
 
Personally I'm not a fan of inversion tables, chiropractors, and similar. It works for some but I believe they do more harm than good.
 
:\ Agree, Raysu ^^^

I swim laps several times a week to keep my spine, knees and hips moving. Walking/running any distance is too jolting for my joints. Yoga is good for stretching as others have said. I also stretch while a hot shower pummels my back muscles. I use heat, as ice wigs me out!

A physio consult is a good idea, so whatever modality you choose is NOT harmful for your particular issue.
 
Raysu said:
Personally I'm not a fan of inversion tables, chiropractors, and similar. It works for some but I believe they do more harm than good.
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Yeah I was bummed when my insurance said they couldn't cover acupuncture but they'll cover chiropractor. I'm still waiting for them to call but I'm effie on chiropractor because the L5 lower lumbar bone is thinned out.. or so that's what my spinal doc says and I have scoliosis and I don't feel like some chiro going in and fucking up my bones some more and I'm left untreated and in more pain! If I could afford HGH I'd just get on that! Long term effects will definitely help strengthen bones, improve my sleep.. there's so much Growth Hormones can do for you as you get older! But the shit is expensive!
 
I have scoliosis, too, but fortunately I don't hurt my back very often. When I was a teenager, I got some excercise instructions from a physiotherapist, to strengthen my back muscles. I read somewhere that some people can have so bad scoliosis that it makes deep breathing difficult, and in those cases it's corrected with surgery.

A natural compound that can help in pain states including lower back pain, is capsaicin, the substance that gives chili peppers their burning taste. It apparently reduces pain if applied topically to the area where the pain is felt.

http://umm.edu/health/medical/altmed/condition/low-back-pain
Capsaicin (Capsicum frutescens) cream, applied to the skin (topically). Capsaicin is the main component in hot chili peppers (also known as cayenne). Applied to the skin, it may temporarily reduce amounts of "Substance P," a chemical that contributes to inflammation and pain. One found a topical capsaicin cream relieved pain better than placebo in 320 people with low back pain. Pain reduction generally starts 3 to 7 days after applying the capsaicin cream to the skin. DO NOT use internally.
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That is obviously not an addictive or expensive pain-reliever, and you could ask your doctor about it.
 
polymath said:
I have scoliosis, too, but fortunately I don't hurt my back very often. When I was a teenager, I got some excercise instructions from a physiotherapist, to strengthen my back muscles. I read somewhere that some people can have so bad scoliosis that it makes deep breathing difficult, and in those cases it's corrected with surgery.

A natural compound that can help in pain states including lower back pain, is capsaicin, the substance that gives chili peppers their burning taste. It apparently reduces pain if applied topically to the area where the pain is felt.

http://umm.edu/health/medical/altmed/condition/low-back-pain


That is obviously not an addictive or expensive pain-reliever, and you could ask your doctor about it.
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Yeah see that's the problem.. I've tried something with Capsaicin in it and it burned the shit out of my skin and left a red mark. I have very sensitive skin unfortunately. God cursed me in that department.. actually no he didn't it's not his fault.. it's just life. I'm also not going to blame myself for having manual labor jobs.. it is what it is.. you're a man and you need to work.. I wasn't really thinking of the consequences till after it happened and even then I was lifting right and everything.. it just is! Like I said I wish I could afford Growth Hormones because from what I've read and all the guys I know at the gym who are taking it for healing purposes because they've got jacked up joints, hip and back problems and they say it's the best thing they've ever taken and it's something you obviously have to keep taking to see results but the results are worth it in the long term! I guess for now I'm screwed.. and if need be I'll just take drugs to numb the pain? Lol jk
 
So my insurance covers the chiropractor. I just got a voicemail from the Chiropractor saying they want to schedule an appointment but I don't think I'm gonna make an appointment. I don't want some nut job cracking my bones especially the L5 which is already thin from what my spinal doc says.. and I don't want them screwing with my alignment as it's already pretty jacked up from my scoliosis and my posture which I've been trying to work on! I've got pretty big pecs thanks to genetics.. well that and bodybuilding but lately because of my back problems and joints I haven't been going too heavy.. that's besides the point! If all these doctors are saying my bones are thin and weak.. don't you think to solve the damn problem.. besides the extra Vitamin D supplement I'm taking and fish oils and all other supps I take on the daily along with working out with light/moderate weights and doing my inversion table and stretching.. why not prescribe me with the lowest dose of some Growth Hormones? What's the damn harm? It's not like they're prescribing me crack cocaine or heroin to numb the pain.. they're helping me resolve the problem and in the long run I'll feel a lot better and live a healthier life! Or is the exact opposite and are all doctors and the government trying to kill us off? I guess we're all destined to die some day so I shouldn't expect anything from anyone! Sorry for ranting.. I'm just over peoples bullshit.. and I don't mean you guys.. just doctors who I've met who seem so damn retarded it's a waste of time even going!
 
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