After the two posts on diabetes and gout, I thought I’d start one that I believe is a very common occurrence amongst older people, Lower Back Pain.
Several years ago,I was unfortunate to have a fall down a flight of steps, landing heavily on my behind. At that point in time, I didn’t think much of it as I only had some bruises, so didn’t get it checked by a doctor. After several months, I started experiencing aching pains in my lower back. Then and only then did I go and see a doctor, who thought I had an impinged nerve, probably a result of the formation of bone spurs, after the fall, which were pressing on the nerve.
Well, I have been living with it, with the help of creams and gels, physiotherapy and exercises and at times pain medication.
I have come across many claims on the internet that there are certain exercise regimes that can do away completely with the pain. How true are they? Does anyone know anything about such exercises? I would love to learn them.
Please share with us any tips on back pains, be it massages, exercises or any kind of ‘holistic’ medications.
Hi Mary,
I am sory to hear of your predicament. I have a recommendation from my brother-in-law who has experimented with various pain relief method. What’s the level of pain now? I can perhaps talk to you on during our meeting on Sat if you are coming.
Cheer, Ben
Dear Mary,
Sorry to learn of your back pain. I don’t have a cure for you but because my son has a minor slip disc from his army exercises that I can share with you what he did to help himself.
I made him sleep on a piece of plywood with only the 1″ mattress on top (on his bed)to help realign, so to say,his spine. Later, we got him and us too othorpedic mattresses for good spinal support.
During the acute period:
He attended physio.
He swam daily, whenever there was an opportunity.
Wore the support-girdle whenever the need arose/arise.
Took pain relief medication if necessary.
He could not accept his ailment at first but helping him understand and manage his condition well has been a successful treatment minus the surgery.
Try what he has done and if it helps, use it so that it will enable you to carry on with your life/work/play etc.
Hope you’ll find some relief from this thread.
Regards,
Geok Suan
Alamat, backache is also one of my recurring problems since young…have gone for xrays, scans, various tests to pinpoint the cause, be it kidney, slip disc, cancer, etc. But still clueless. i thought i have to live with it.
But lately, with regular and constant back exercises to strengthen the muscles, and conscious awareness of good posture,i am reasonably ache free. Hope it stays that way.
Charles-W, you “alamaked” and I will alsso alamak for you and you’ll soon know why.
I know where yr back is but the complaint here is not abt the back but lower than the back, still on the back.
So you saw the wrong doctors. Or maybe the docs were right but you didnt point to the right place. Treatment for piles needs different medication from treatment of backpain.
This low back pain thing is common in most people, the youngs n olds. More than often, it results from injury of some kind. I 2 got it from an injury while carrying heavy stuff many years ago. With weight adding up, it got more painful.
It’s healing gradually since I took up serious cycling beginning of this year. Besides cycling, swimming helps as well.
Hi Mary chan,
Sorry to hear of your back pain.
I too suffer once from slip disc causing secere back pain.It was as if a wrestler was hugging my abdomen v.tightly and my legs were numbed. Was hospitalised for 2 weeks and went for for “traction” and physiotherapy. The slip disc was caused by wrongly lifting up a heavy dragon porcelain potted plant.It was mild otherwise doc says must go for operatn with high risk of being paralysed as there are many tiny and complicated nerves criss-crossing along the spinal cord.
Luckliy, I recovered in a months’s time and till now I am ok.No back pain unless I carry very heavy stuff from the supermkt or Ikea.
1) Perhaps to reduce back pain,you can start by strengthening yr back muscles. If you have the time pls.read this book entitled 6 weeks to a Healthy Back by Alexander Melleby ( from MPH ). There are many exercises here designed to give you a healthy back.
2) Sleeping on a water bed for 20 yrs.has help me a lot. I woke up without any back pain. I believe the water helps to “cushion” or exert equal pressure along our body and thus the muscles are not unduly stressed.
3) Sometimes,while using the internet, we sit for hours without realising how fast time flies.
Too many hrs. sitting in front of the computer screen can cause the back muscle to be stressed out( even in upright not sloch postn ) and that can trigger the back pain as well.After every hr or so,go for a short walk b4 coming back to continue internetting.
Hope the above tips help.
Take good care.
So, it looks like the bottom line is exercise and still more exercise. Maybe we are all too lazy… and only do our exercises when reminded by the aches.
Exercise seems to work for most people and it need to be built into our daily regime, and carried out religiously , day in and day out, rain or shine, without excuses.
Sorry folks, no easy solution.
Lower Back Pain could be due to childbirth also. I bore with this pain for more than 20 over years….. And if I stand too long, example in the Q, I felt very miserable but not so, if I dance, cycle, walk or sit down……..apa macam, hope there is cure for such Back Pain.
Ah Nee
Cure for back pain? Try Yoga.
Here’s the website for yoga poses that helps to relieve back pain. It’s not magic, you need to work hard.
http://www.yogajournal.com/poses/finder/therapeutic_focus/t_back_pain
Enjoy!
For those who had back pain/slip disc before,it is advisable that you attend basic Hatha yoga classes.
Certain yoga poses might even aggravate the back pain instead of relieving.Beware!
Hi Mary
There are so many solutions and suggestions to your problem of back pain that I would hesitate to recommend any one of them.
I guess you must have had a professional assessment of your condition: x-rays, scans and consultations with specialists.
As Steven said in #10, please be careful before you engage in any strenuous excercises or ones that would put your body into extreme positions.
My wife has back pain problems for years which was diagnosed as sciatica (which again is a catch-all phrase to explain the condition). She has just visited a chiropractor who says that it is actually scoliosis due to irregular spinal alignment, posture and weakness. Let’s see if she improves over the next weeks of regular treatment.
I, myself, have had neck and shoulder pains which culminated in headaches and sometimes incapacitates me. I resist taking any pain killers, using instead some ointments/rubs (preferring now a Thai balm). This, together with some stretches and excercises have helped me.
I also scour the internet and books to find some way to cure my problem. I have also ordered an excercise programme from the Backpain Institute which I find useful and may help your problem. If you like, I could show this to you at the mext meeting.
Ben, Geok Suan, CharlesW, Yew Kwong, Steven, Lilian Chua,
Kenneth Tan.
Wow, thank you guys for responding to my post!
BEN FOO, aren’t you the one who is a messeuse? I know massages help to relieve the pain, but temporarily. Yes, I will be at the meeting on sat. Perhaps I could get some tips from you.
GEOK SUAN
sorry to hear about your son’s problem. So young. Hope he’s fully recovered. I have a pretty hard bed which helps a lot. The pain and numbness come on when I stand, especially when I am in a stationary position for too long. I have to move and walk about to relieve the aches. I might return to swimming but I hate getting my hair bleached by the chlorine, haha.
CHARLES WEE
You are right. I have to keep up with my exercises, stretches and bends. If i dare attempt getting up from bed immediately after I wake up, I suffer. I have to do my stretches etc first. Then get up.
YEW KWONG
I tried cycling and my back aches worsened. Perhaps my back is still not strong enough.
STEVEN CHAN. Thank you for your recommendation. I will look for that book but if you have it, may I borrow it?
Yes, sitting on a chair for long periods isn’t good for my back. That is why I’m now sitting on a gym ball. It does me a lot of good and my pain just dissipates when I sit on it. It also helps to keep me mobile.
LILIAN CHUA Thanks for the yoga link. I have tried yoga and some of the exercises I do are actually yoga moves.
KENNETH TAN
Oh yes, I would like to find out about the exercise programme. Do bring it along on Sat. Thank you.
Thank you all once again. See you all on Sat.
Ah Nee
Yes, my back usd to ache after I had my first baby but it recovered. It happened again after the second baby too. I was young then and the aches disappeared.
Now, things are different, especially after that fall. My pains are manageable most of the time, but I have to resort to pain tablets when they get too bad.
Re: relieving back aches.
I have been using a gym ball to sit on whenever I can and it has relieved the aches a lot. I would recommend it to anyone who has backaches. It is much better than sitting on a chair.
The important thing is to get the right size for your height and to pump it to the hardness that you feel most comfortable with.
I don’t sit still but move in swaying motions and circular motions and concentrate on keeping a good posture.
Just to share,
Other ways to help to strengthen our back muscles:-
1) At the gym,use the “Roman” chair to help to extend/relax and put back strength in the erector spinae muscles (grp of muscles supporting the spinal column.)
Do 3 sets of 10 reps and do it slowly without jerking.
2)Use the rowing machine to row 500m of rowing distance.
Do three reps while keeping the back erect at all times.
3)Chinning – Pull gently down the long bar to eye level and slowly release upwards while keeping the back erect at all times. Exert-breath out , Relax – inhale in.
4)Selected yoga exercises such as Bhujangasan( Serpent pose),that are specially customised to improve the flexibility of the spine and helps to straighten it. Strengthens neck and back.Breathe normally.
Shalabhasan ( Locust pose )heals the disorders of the spine and back.
CAUTION:*** :- NOT recommended for conditions of heart and blood pressure disorders but recommended for spine and neck disorders. Weakness of the waist and excess fats around the waist.
Would appreciate v.much if others can share besides what has been mentioned what are the other exercises you may have come across that help to strengthen back muscles. Thank you.
Hi Ben Foo @ #1 ,
Welcome to our club.I believe you must be a new member.Never heard of your name b4.
…BEN FOO, aren’t you the one who is a professsional messeuse????
I would like to meet you this Sat for some
tips on different techniques of massages and their benefits.
Hi Steven
Very good roundup of what excercises we can do to help strengthen our spine… but sometimes we have to be careful that they are not too extreme or rigorous due to our delicate/painful condition.
I would hesitate to do the yoga poses you stated as well because of the stretching… We have to ease into the pose gently and it takes weeks or years to really assume the more advanced poses.
Much of our problems are due to the poor postures we assume in our daily sedentary lives. I’ve just returned from China where the toilets are mainly squat types. The Chinese don’t have a problem whereas many Singaporeans including younger ladies have. The Chinese can toil in the fields bent for hours with no knee or back problems.
I also just watched a live ballet performance by the Singapore Dance Theatre: and I marvel at the straight backs and carriage of the dancers. If only we can achieve a small portion of their poise.
Actually the best exercise to strengthen lower back is swimming. It is fun as well. With floor exercises, we tend to postpone and not do it when we have no back problems!
The correct way to stand is chest out, tummy in. But we tend to do the reverse! Always look at yourself in the mirror and you will adopt a good posture. Stand like a dancer like Kenneth says.
Proper back care is important too – holding heavy things close to the body, picking up things with the knees bend, etc. But the best exercise of all is to tighten the stomach muscles at all times, except when eating and sleeping!- taught by my pilates teacher. Keeps your tummy nice and taut!
Steven Chan
I know Yoga is good for posture and strengthening muscles but my physiotherapist warned me not to do certain poses which would aggravate my problem and one of them was the ‘cobra pose’. The arching of the back would press the bone spurs onto the nerve and cause more pain.
What KENNETH TAN and LINA NG said is true. Dancing helps improve one’s posture and I mean serious dancing, not those jerking and hopping motions that many call dancing. That’s why, die die, I will attend my social dance classes even when I’m having pain. I will take a pain tablet to do that.
Well so far, everyone has suggested ways of strengthening the muscles, through various ways but I’m still searching for an exercise regime that will not only strengthen my muscles but keep the pains away.
KENNETH, I hope your exercise programme from the Backpain Institute will be my salvation, haha. Please remember to bring it along on Saturday ok? Thanks.
Hi Kenneth,
I would hesitate to do the yoga poses you stated as well because of the stretching… We have to ease into the pose gently and it takes weeks or years to really assume the more advanced poses.
Kenneth, I know your concern of over-stretching but if you do the cobra pose in a slow rythymic pattern without jerking,it is ok.These poses were highly recommended by our yogi master as he came to know of our back problems.
So you may reconsider to give it a try. :)
No harm done otherwise,I would not want to waste waste so much of my time writing “crap” Saek Pau Farn ,Moe Yeh Hole Choe.
Hi, Mary.
In 2006, I suffered a sudden left leg cramp one morning after getting up from the bed.
I did a bit of back bending and stretching, and the numbness disappeared.
I thought nothing serious about it and went to work.
But that happened almost daily every time I got out of bed.
I consulted the company doctor and was given some pain killer pills. That did not solve my daily leg numbness problem.
I consulted a chiropractic clinic near my working place.
He evaluated my spinal posture and walking gaitand a series of test. Next he referred me to SATA for an X-ray on the spinal cord.
From the X-Ray nothing serious was seen of the spinal cord.
This gave me consolation that I am fine. To solve my numbness of my leg after getting up fro the bed I would do back bending a few times. Since then I do not have the numbness occurring.
I suggest that you visit a Chiropractor and let him evaluate your condition.
Hpoe this will help,
T S Lim
Hi Mary,
The right kind of stretches will definitely help strengthen your muscles. You have to constantly work at it.
I have used Hydrotherapy which is effective for improving blood circulation and relieving pain.
Take good care,
Leah
Lim Tiang Soon
Thank you for your concern and suggestion. I do my stretches before getting up from bed and they help to some extent. Imay consider a chiropractor if nothing else helps.
Leah Tan
Thank you for your suggestion too. I will keep that in mind.
Hi Mary
“Back ache” (those that doctors use catch-all phrase to explain your condition – Kenneth #11). Mine, do not have sharp pain but the aching sensation restrict me from doing anything productive. In the beginning some 25 yrs ago (and after a M R I that shows degenerative disc on my back) I was told swimming is my medication and it took me a while to discover breast stroke relieve the compression of my spine. Depending on the root cause of your back pain, swimming strengthen the lower back (Lina #18) but u need to find the right kind of stretches and you have to constantly work at it (Leah #22) Unfortunately, for us ladies, swimming not only creates havoc to yr hair but your skin as well, I was told I m wasting my money on facial if I swim so often hence I continue to look for other form of exercise besides swimming and doing certain yoga stretches. You may have to try various methods until u finds one that can ease what ever causes yr back pain. The chiropractor manipulations did not works for me but who knows it might work for you. Don’t give up, for me after 25 years I am still searching for an easier way to relieve my muscles spasms. My orthopedic doctor told me I have to do core exercise to stablished the small muscles along my spine after I complain that I m not feeling as good as before after a swim. I am considering Pilates, bdw, “about dancing to improve one’s posture”do u feel better without back pain after the dancing exercise? What social dance is that cha cha etc? I find doing belly dance relieves the aches on my hip.
Take care……
Hi Freda
My problem according to the doctors is the bone spurs pressing on my nerves and swimming breast stroke aggravates it. I was advised to swim the crawl or freestyle, which I’m not good at. Besides, like you said, it does terrible things to my hair, bleaching and drying it to a crispy texture. So, I don’t swim.
I’m trying out some exercises from the Back pain Institute which Kenneth Tan has so kindly shown me. It will take some time before I feel any result and I’m doing them conscientiously.
I think Pilates should help if the instructor knows which exercises to recommend for your problem.
Dancing does improve one’s posture, but I can’t dance properly if I have the back pains and yes, the swaying hip movements help to relieve the pains actually although only temporariy. I have to strengthen my muscles to achieve permanent relief, hopefully. Otherwise, it will have to be surgery :-(
Hi Mary
I also had a slipped disc many years ago trying to swing my niece !! ke kiang right? So I have periodic spasms of lower back pain as well what with bowling does not help either.
I recently tried Pilates – there are 2 types one is matwork and one with equipment. I tried both and I found the exercise with equipment very good. I discovered this place in tanjong pagar where you can have a trial lesson for $15.00 only (and I can tell you that is very cheap). Pilates classes are not cheap at all. I found this very beneficial but too ex.
The classes are restricted to 6pax only as they only have 6 pcs equipment. They keep it very personal. They have private lessons too although I can tell you it is not cheap. They are very careful in their exercises and will correct your posture when doing exercises. There’s no bending and winding like yoga and I always find that there’s always a huge crowd in yoga classes and the teacher cannot pay personal attention to you.
Please drop an email to maggieteo_0517@hotmail.com for the website address.
Hope this helps !!
Hi Maggie Teo
I received your email with the Pilates website address.
Thank you very much. will check it out.
Btw, are you the Maggie who is a dance instructor?
Mary
The dance instructor Maggie Ho can only be seen at the Dance studio.
Maggie Teo ws at Sat’s gathering. U also get 2 c her at badminton, walking n cycling.
Yew Kwong
Thanks for clarifying.
Hi Mary,
If you decide on Chiropractor, I know a good TCM English speaking one. His clinic is at Tampines & his charges are very reasonable. He doesn’t accept phone bookings, only first come first serve in his clinic. Due to SHC no ad policy, can only email you details if you’re keen.
Take care,
Jonathan
Hi Jonathan Ong
I’m trying out the exercises in the book that Kenneth Tan has lent me. If they work out fine, then I’ll be so happy. My back pain seems to have improved these past 2 days and I’m keeping my fingers crossed. If not, then I will try the chiropractor.
My email address is MeiliiX@gmail.com.
Appreciate your concern and assistance.
Hi Mary
“Jia u” for the exercise. Backpain Institute, interesting….is this run by the hospital and assisted by their orthopatheic doctors? Do they have a support group? Many years ago I attend d “Back School” organised by SGH, I patiently did the exercise……n bingo it works after a lot of trail n error….just my 2 cents worth.
Hi Freda.
Thanks for the encouragement.
I believe Kenneth bought this off the net. At least now I know which exercise to use. Seems to be helping. Day three and minimal pain. No tablets. Just some gel.
Haha….thanks Yew Kwong #29 for the clarification to Mary. Sorry I have been slow to respond as I have not been reading the forum often.
so do you check out the pilates place?
Greetings Maggie…
Thanks and yes I took up the trial session offered by The Pilates Place…..think i have to try a few more reformer session before deciding if Pilate works for me…. if u know of any other studio who offer complementary or trail session please email me.
once again thanks and cheers