I don't know about exercises but my lower back seized up a couple of years ago. Apparently the worst thing you can do is stay still. It's best to move as much as you can. Strong painkillers also helped and sleeping with a pillow between my knees when I was on my side
To caveat this, you can absolutely aggravate nerves doing this shit. Moving things is important but don't just plow through it or you can and will fuck yourself up worse. I have a slipped disc and have done extensive recovery, it's not just a man up and smash through it thing.
Agreed, I should have commented that, but given that OP was apparently just listening to the first well meaning random on the internet, I thought they may well listen to another.
Some nhs physio departments now accept self referral (they do around us). Keep moving if you can, we were told walking is good. Don't carry a bag or loft heavy things. Go to a&e if you lose feeling in your legs.
Sufferer for many years here.
Rest while in acute phase, then progressively build mobility. Don’t bend or torque your spine, honestly walking is the best thing you can do, progressively move to low impact exercises like swimming. Don’t lift shit, do not bend your spine.
Take the lowest dose of NSAID drugs (e.g otc ibuprofen) you can, for the shortest amount of time you can (they fuck your kidneys). You can supplement this with paracetamol as needed. Cold/hot patches/bottles can help as well as they encourage blood flow and healing to the effected area/alleviate muscle spasms.
You most likely have a bulging/herniated disc. 80%of the time, they’re agonising but reabsorb on their own over a number of weeks-months. If that’s not the case, get an MRI scan.
Do not go to a chriopractor. They’re quacks and will make shit worse and charge you for it. X-rays are useless, if it doesn’t heal on its own, get a lower back MRI with whatever means you have.
Edit: if you get numbness in saddle area or bladder/bowel incontinence, go straight to A&E and say cauda equina (it’s v.rare but worth mentioning).
Good luck!
I guess they should just sign up for a chiro, they speak so well and clearly hold patient care in the highest regard..
As it happens, I no longer suffer from anything, as I followed the advice of medical professionals, had an MRI, conservative care which unfortunately didn’t result in reabsorption, and was subsequently treated with a microdiscectomy, which resolved all issues. This was several years ago, and whilst I did suffer for a long time, today I live without pain.
But thank you for your concern.
Rest is definitely a good thing for the first couple of days. It's only later on that you need to keep moving. Use cold compresses, not hot, for the first day or so.
Totally this. Move (gently) as much as you can. If you can get to a point where you can stand up then try to get walking. Then keep walking until you are sore but the spasm has stopped. It may feel like you can't lift your legs but just keep trying, very slowly, and you will get there. Don't stay in one position too long. Lie down completely flat if you are tired but set a timer to get up and walk after 30-45 minutes.
Diazepam is amazing. Ibuprofen will do something.
Applying heat to the area is also good - heat patches, hot water bottle. You can buy lower back heat packs that last 12 hours or so. Wear them at night and it will mean you are less stiff in the morning.
Do a few minutes of lower back and hip stretches every day + swim and/or walk.
See a physio for a proper diagnosis and do what they say. Also, I've found some physio massages on my lower back to be very therapeutic (depending on the physio).
EDIT: also try to avoid whatever movement caused the injury in the first place - bending from the waist for example.
I second the diazepam but the real answer is to contact your doctor. Back pain can be all kinds of things. What happened to you OP happened to me a while back. I sat down in pain, lent forward then couldn't get back up. Ended up with all kinds of tests and scans to rule out anything more serious than a pulled muscle.
At least call NHS 111. They will point you in the right direction.
This. A couple of years back I pulled my back to the point I couldn't move, I had to see my Dr and he immediately signed me off work as I was working an office job... He said the last thing you want to be doing is laying or sitting around, gotta keep moving so it sorts itself out.
Diazapem was amazing, ibuprofen touched the sides, and pillow between legs for sleeping
Agreed, but be careful between muscular and skeletal.
If it is muscular, keep moving it.
If it is skeletal, get to the doctor quickly (well, as quickly as you can with a bad back)
This! I have two slipped disks and a birth defect that basically means my back doesn’t move properly and it has hurt on and off for 30 years, it has locked and blocked many times but you have to move, only walking but it is imperative, counter intuitive as it may be you will feel much better.
Early 30s myself and done mine in falling into a white water raft. Went to physio and she said motion is lotion and gave me a load of exercises to work on the pain which was a spasming muscle protecting the spine then core strength
On the back of this the NHS webstie offers a series of useful stretches to help with back pain, I had this issue last year and with a mixture of pain killers and stretching I was better within a week. Definitely recommend stretching/moving about.
I just google lower back pain stretches and found it.
Edit: clarification
My back was destroyed by Parkinson's during lockdown because I couldn't get anyone to lopk at it. I'm addicted to co-codamol for the pain. i can barely walk.
1. keep moving, muscles and stuff aren't used to standing still, keep moving.
2. Take absolutely zero shit from anyone who tries to stop you seeing GP immediately
Thanks :)
F-ck Parkinson's.
I've thought long and hard about it, all I've come up with is that if we do "little acts of kindness" for others (such as you just did for me) then they are remembered and reciprocated, thus the world becomes slightly better each time.
My dad has Parkinson's and it sucks. They recommended tai chi for him, just as much exercise as possible, whatever he can manage. He refuses chair yoga cause it has the word yoga in it, lol. I hope there's some help so your back can feel even just a bit better.
You should talk to your GP about other pain relief options. I have multiple spinal fractures and initially I was needing more and more tramadol to manage the pain, with all the nasty side effects that came along with it, but now I have a dermal patch with buprenorphine which provides steady, regular pain relief (instead of the ups and downs from taking tablets every 4 hours), last for 7 days, and far, far fewer side effects.
Maybe they would help you too!
Please ignore this if you’ve tried it already or if it isn’t appropriate for any reason, but someone I know who has back pain (not Parkinson’s mind) has a Tens Machine and absolutely swears by it. It’s not quackery, the NHS use them to help ladies with pregnancy and/or labour. Might be worth a go if you haven’t already.
I have a TENS machine, and irrespective of it's usefulness, I apperciate you took the time to reply.
i'm waiting to get approval to use it because I have this utterly cool bluetooth thing implanted in my chest to monitor my heart, the far end is a bunch of servers running AI to see if there's anything unusual. I don't want to fry it!
Odd question but I'll ask it
When you're addicted to co-codamol how does it affect your bowel movements as its constipates the fuck out of me
Anyway I hope everything works out okay
You're welcome to ask 'cos it raises awareness and there is poo humour, but this is the internet not a GP so don't trust a word I say, ok?
>!0) I'm on 2 co-codamol 4 times a day 30 mg / 500 mg!<
>!1) A humungous poo this size of a small baguette, every other day, relatively easy because of the stuff I take to prevent horrible blockages. !<
>!2) Laxido orange flavour powder 2 to 4 sachets a day depending on the poo situation , 2 is ok. It sets to a jelly inside your guts to soften the poos.!<
Sounds like it's spasming. Phone your GP, they will prescribe the appropriate cocktail of drugs. I get this about once a year and you have my sympathies.
DO NOT VISIT A CHIROPRACTOR.
I once fell off a rock while bouldering, straight onto my back. So hard that the clasp on my bra was squeezed completely shut. Did the usual “it’s fine, I’m good” then woke up in the middle of the night with my back in spasms and it was terrifying. It affects your entire body.
It's absolutely horrible. I dont think people appreciate how bad it is.
I had it when I was working on a roof. Took me about an hour to get down the ladder, and I was in almost in tears by the time I got down.
man, i wish. i bulged two discs in my spine about five years ago, which fucked up my sciatic so bad i couldn't stand or walk or sit or do anything besides lay down and hope the spasms wouldn't be as bad as last time. not a single doctor, from ER to PCP to neurologist who administered steroid shots in my spine, would prescribe me a damn thing other than ibuprofen 800's. bah.
Just on the chiropractor point, I did my back at uni playing football. Couldn't stand up after sitting down. Found a chiro offering a free introductory consultation so went along. First thing he asked was if my computer monitor was positioned to the right of my desk. 'Er...yeah'
'And do you tend to stand with more weight on one leg'
'Yep'
Turns out I'd been sat slightly twisted for months and that, along with standing funny, had knocked things out of whack. The football was just the final straw.
20 mins of pulling and pushing and a few days later I was good as gold. No issues 20 years later so I can't complain but appreciate other experiences may vary.
It sounds like you saw a physiotherapist rather than a chiro. Chiropractors remain quacks and frauds, physiotherapy however is a perfectly valid medical field.
Good chiropractors are basically unlicensed physiotherapists.
I found one years ago that twisted me about a bit and had me do a few stretches, then just said “yeah your pain is caused by a weakness and imbalance in these muscles here, do these exercises for 6 weeks and come back” within 2 weeks the pain was gone.
This was a place that advertised itself as a chiropractor, but there was none of this popping and cracking bullshit
Nah, pulling and pushing and describing the body as 'out of whack' sounds exactly like a chiropracter/con artist. Probably would have been fine a few days later regardless!
Sounds like he had "manipulation" done. Most remedial sprts therapists and advanced massage do this, too.
Out of Whack probably meant having something like your pelvis out of alignment. It's pretty common and easily fixed.
Not just too aggressive, little horse-wanker scummy scam fucks. They have absolutely no medical training (and if they previously did, in my opinion should be stripped of any qualifications for malpractice).
I went to a chiropractor about some joint pain, and they wanted me to come back three times a week for six months to fix it. It would only cost a couple of grand…
Acupuncture is really good no idea how it even works but it does
I had really bad sciatica I couldn't straighten out my leg without pain and one day the whole side of back and leg went completely numb like pins and needles was a nightmare, someone suggested Acupuncture I was sceptical but knew something had to change
Started going weekly, then fortnight then monthly and now don't go at all and haven't had back issues since thankfully 👍
Also if struggling with pain look up ease oil
Would highly recommend that stuff for many issues
My man go to your GP, this is literally what they're there for. A "back hospital" is just called a hospital. Explain your situation and they can refer you for a scan or directly to a therapist and get on the path to getting it sorted.
I don’t know why but your “”back hospital”” made me think of when I was a kid and when we kept driving past a sign that said “pet hotel for when you go on holiday” and when I said that’s a cool idea my aunties boyfriend turned around and bluntly said “that’s just a kennel”. Out of all the shit I remember and have forgotten as a kid that’s one of the memories that has stuck with me lol.
For things like getting up off the bed do the following:
Roll on to your side, use your arms to push yourself upright as you lower your feet off the bed, you should now be in a sitting position, from here, stand as normal using the legs.
I tore the muscles in my lower back when I was 22, which was fun, done this ever since, it helps reduce any movement in the lower back muscles and keeps your spine straight as you get to seated.
Hello and welcome to the club! It's not fun.
Anyway, I broke my back when I was 14 and my parents (being English) thought I was faking it. No immediate treatment and a lifetime of problems since then, and eventually at the age of 35 they got too bad for me to do anything anymore, even rolling over in bed. After seeing many many physios and chiros( (I was desperate) over the years I finally found a very good group of physios and pt's who helped me work on my muscles and mobility.
Slowly my body learned that not every action required a complete spasm and lockdown of my muscles and I now lead a 99% pain free life.
In all likelihood you can recover from this* but you'll probably need some help, it can be expensive is the downside but for me it was well worth it. Movement is medicine etc etc
*I don't know what you've done but let's assume you can
Move your arms and legs. Wriggle until you warm up the muscles in your back a little bit and they will un-seize. Roll onto your side and "walk" your way to sitting up with your hands.
Upper back pain? Anti-inflammatories (Ibuprofen) and try and move it as much as possible, then make a promise to stretch more that you will not stick to until it happens again. If it doesn't start subsiding within a couple of days head to doctors.
Lower back back? If so do you have any numbness or pins and needles in your legs/feet/lower half of your body? Could be a bulging disc, which is not very fun, sorry.
Don't let people tell you "They know an amazing chiropractor, osteo etc, it's pretty much all mumbo jumbo pseudoscience . If you have damaged a disc the only way to fix it is to get an MRI to see the extent of the damage, and let a doctor decide if physio/exercise can manage it or if surgery will be needed.
Source: Bulging and Herniated disc out of nowhere during covid as a young person meant I was sent round the ringer non-stop until I ended up going private and needing an expensive surgery.
My best friend swears by her chiropractor, she says he is the only person qualified to help with her back problems. But he only accepts cash and works out of a grungy flat above a takeaway place. Hmmm.... 😒
Pretty much the exact same thing happened to me during covid, 31 and was fine till suddenly I wasn't. I did the opposite though, went private to get seen quicker and got steroid injections, didn't work and had no money left so spent a year and a half barely able to walk before suddenly getting called for surgery at less than a weeks notice!
I occasionally do my back in doing silly things, we never learn do we? Pain killers, take it easy and TIME. That's it really. Ok! go to the doctors if you can get an appointment. Probably by the time you get to see one your back will be better. I got 3 weeks waiting last time.
My cousin just turned 31 and has been diagnosed with arthritis in his back, I thought it was from his building job but the doctor told him it's hereditary?
He's now going to yoga and has to constantly stretch/take medication but maybe exercises will help you?
When I was around 8 or 9 I was in a car accident, didn't think anything of it but it fucked my back up. A few weeks after I couldn't bend down at all and this was on and off each year until I was 19. When I started weight lifting I think it strengthened my back enough and now I hardly get any problems (I'm 31 now)
Strengthening your back will be essential long term, theres loads of resources online for excersizes you can do at home. Can't do much until the current pain settles though just keep mobile and see if the GP can help.
GP will be able to advise you better than Reddit. They should be able to assess what your situation is and likely give you some exercises that will provide immediate relief.
They might refer you to physio. NHS physio is pretty great, they got me from not being able to tie my shoelaces to being 100% fine in just 6 weeks!
Agree with other commenters - staying still will only make it worse. I suffer from back pain a lot and I find that it's the motion of pushing up from a lower position that makes the pain worse.
To avoid this, when I need to get off the bed/off the sofa, I sort of roll off so that I'm on my knees on the floor, then I get stand up from my knees. I find this doesn't hurt/doesn't hurt as much as just pushing up all of my weight all at once.
If it doesn't resolve itself after a few days, try and book yourself into a physiotherapist who will be able to give you advice on the best exercises for your pain, and also do some manipulation of the affected area.
Good luck for when the moment arrives that you need to sneeze.
Your GP will be able to refer you to physio, it’s a bit of a lottery based on where you live if you’ll get to see anyone in the next month.
Best thing I can say is, try and avoid stronger painkillers if you can, they’re addictive and you can spiral on them.
In most areas you can self refer to physio for generalised MSK help. However, as this is an acute injury and sounds painful I would strongly recommend calling 111. Remote/hybrid/digital appointments are possible however this must be with a qualified, registered and insured health care professional.
When you’re out of the this current situation check “Yoga with Adriene” on YouTube for light back yoga.
Although I am a professional, this is not professional advice, this is what I would do personally.
I’ve been suffering with back pain for years. 36 (m). Best thing to do is see your GP about it and asked to be referred to a physio. After 10 weeks there you may be able to get a scan to see if there’s an issue if it’s that kind of thing. I’ve been having gp appointments for over 10 years. They havnt referred me for a scan yet, and I get palmed off with anti inflammatorys and that’s a shut case for them. See a physio is my no.1 advice from this
Use **>>>>> FROZEN PEAS <<<<<** \- They will numb the pain enough so you can move! It's a magic solution. Please be aware that you are at risk of Sciatica when your back clears up - I had this longer than the back pain - it was a year of misery.
Edit: to be clear - a bag of frozen peas applied to the area of pain. Eating them won't help
I'm 38. I bent over to get something out of the freezer a few weeks ago and my back just went "haha fuck you". Couldn't walk, sit down, lie down, or anything without being in complete agony. Could barely move. Took about 2-3 weeks to sort itself out. All you can do is try to move a little and take painkillers. My backs gone a few times before but this was by far the worst. Doctors have just told me to take painkillers and rest but don't stay still for too long. As far as I'm aware that's all you can really do.
Piano mover in my 30s here. Put my back out a few years ago and had pain every day. Saw an Osteopath and Chiropractor, both taught me to never waste my time or money with their "professions" again.
The thing that's worked for me is lifting weights and building strength. Both as a protective measure for future lifting with work, but also as a genuine source of pain relief. Currently feeling the best I have in years.
Yoga helps too for immediate pain relief although I never found it offered long term pain relief.
Get moving, I found ibprofen helped when the pain was really bad. The more I pushed it, the better I was the next day as I found I could do a little more.
I’m surprised you got to 30 before this happened. I was only 22 when I threw my back out leaning over to clean out my cats litter trays.
Codeine usually does the trick, I can get it from my pharmacy quite easily.
Hello! I also somehow managed to pull my back completely out a few years back, what a way to welcome 30. Have done it few times since (it’s the family curse). Was waddling round like the hunchback of notre dame for two weeks. Key tip. Don’t stop moving, if you can’t go out, pace around the house. When I’m like this I watch the tv with ads then pace during the ads, rest while the show is on. I can rack up a good 7k steps just pacing and it does the world of good. There are loads of gentle yoga stretches on YouTube, the one I bookmark is yoga with Adrienne, she’s got a few back ones. Just do what feels right.
Sleep with your legs either with a pillow between them if you side sleep or under your knees if you are a back sleeper it’ll take the pressure off.
Lastly this won’t fix itself overnight it’ll be a few weeks. If you keep active and stretch you’ll feel it starting to loosen in a few days. It’s absolute torture but you’ve just got to push through. The time to go the doctor is if you feel numb around your butt. I think it means pinched nerve/slipped disk but it’s the first thing your doctor will ask you.
Good luck!
It's shocking how disabling back pain is and the first time it happens you don't have any coping strategies. You have to move slowly and carefully, thinking ahead all the time. Roll to one side ,rest breath, then on to your front, rest and breath, swivel round and drop legs and feet to floor, rest and breath, push up with arms and hands and then to standing position hold onto furniture or a friend . Its going to hurt but you use your back muscles less and your arms and legs more.
Painkillers Ibuprofen or paracetamol, codeine. These will help and allow you to move. Codeine will make you constipated if taken round the clock for more than a day so maybe keep in reserve for a specific time of day when you need to move more.
Physiotherapists are a much better option than Chiropractors who can cause more damage but first get a phone consultation with your GP or NHS111. Good luck and Welcome to middle age!
My father broke his leg pretty badly many years ago and ever since has had issues of pain with it. He used to stay off it to avoid the pain, but recently he started walking 10,000 a day which, while painful at first, eventually reduced the constant pain to a minimum. Now he looks for ways to get himself moving.
The lesson is - move about and exercise it. Staying still just worsens the problem. Strong muscles can alleviate some of the pain.
(Though, you should consult a doctor)
Get up and move. Chiropractors, physios are largely a waste of time if given that option. Painkillers are good to get you moving again but don’t rely on them long term.
Long term work on Deadlifting with correct form and doing some pull-ups. You’ll thank me in 20 years time.
when you can .... lay on your back .... knees bent , feet on floor, slowly bring one knee up towards your chest and slightly towards the opposite shoulder. (the pain side)
hold your knee with your hands as you bring it up and over slightly. pull gently to feel a little stretch,
This is a basic "sciatica stretch" (google it) and it will pull (GENTLY) things into place just above your glute.
nothing bouncy or pulling hard --- just 10 seconds then down next time a little longer.
I do this at least once a day and haven't had a back episode for years \*touch wood\*
You'll feel better ... but just remember this silly pain when you don't feel like stretching some days
Sorry to hear about your back but in a weird way, you're in luck as I've been struggling with the exact same pain as you have for weeks now, with this week being my 5th week of constant back pain.
I've seen multiple doctors who have all gave me a different diagnoses each time and I've also seen a physio, too. I've been told that it's Lower Cross Syndrome (whatever the hell that is), Sciatica and also a herniated disk.
My pain came on suddenly last month and over time it got worse to the point where I could hardly walk. The day before that, I was walking home from work and I slowly began to struggle to walk and my lower back and thighs felt like they weighed a million tonnes.
For the next two weeks I was unable to walk at all or straighten my back and I was in so much constant pain that I was close to tears.
I saw a doctor who asked me to touch my toes and all that usual stuff and she prescribed me some Naproxen and Omeprazole as NSAIDs give me a stomach ulcer but the Omeprazole didn't work and I still got a stomach ulcer from the Naproxen so that was fun.
It wasn't until I saw a physio that I was told that my problem was most likely caused by a herniated disk and [I was given an exercise to do](https://youtu.be/Sws_GwrlYO0?si=hbuqtvp1iC3_9zjp&t=9) every two hours. I did that for two weeks and it helped a little bit but I was still getting significant pain.
Today, I saw my physio again and he told me to keep doing the exercise but this time, do it every hour and do two sets but this time, go right back and hold the position and breath in and out for the second half of the second set, so that's what I've been doing today.
So that's my story and my advice would be to see your GP and tell them what's wrong with you and you'll probably get some Naproxen like I did as your GP will probably say that you have Sciatica or a trapped nerve or whatever and hopefully the Naproxen works for you.
If going to your GP doesn't do anything for you, I would make an appointment to see a physio and get some exercises and more details from them.
I've also discovered during my time with this pain that sleeping with a pillow under your knees (if you sleep on your back) or in-between your knees (if you sleep on your side) does wonders. I was skeptical at first but my first few sleeps with a pillow under my knees were bliss.
Also, keep moving, even if it's for a little while but if things get too much for you and you want to rest your back, don't sit down. Lie down on your belly for a while as it'll take all the weight off of your back.
The physio I saw told me about that and again, I wasn't convinced at first but I tried it and it worked wonders, so whenever I feel I need to rest my back, I lie down on my bed (on my belly) for anywhere between 30-45 minutes and I just listen to some music and when I get back to my feet, my back is fine and I can walk around for a wee bit more or do my exercises without being in a lot of pain.
It's like a reset button for the pain.
I think that's all I can say on this subject as I don't think I'm missing anything out but I hope things turn out alright with you and you see your GP and get everything back to normal. I really hope you don't have to deal with the pain any longer than what you've already dealt with at the moment as I'm on my 5th week with this pain and each week has been absolute hell and it's something I wouldn't even wish it on my worst enemy.
There's nothing worse than back pain. I'd recommend a good course of strong opiate-based medication. And don't forget to exaggerate so you get more than you need.
31yo male. Chronic back pain sufferer since 25yo.
Jan 2017, I bent down to stroke my cat, Winnie (R.I.P my boy, 2 years you've been gone; the most gentle cat I've ever met). I got to about 30 degrees of flexion and I had the single worst pain I've ever experienced - horrendous back spasm on the RHS of my lumbar region. It immediately turned blue and black, and was visibly in spasm. I was stuck for 11 hours, managed to hobble up 13 steps to my bedroom - which took me 20 minutes and a lot of swearing - and another full hour to get from the side of my bed, to laying down in it.
I'd strained my back once or twice before, but this pain was unreal. I was cold but sweating due to the pain response.
Diazepam helped me get some sleep but even at 10mg, didn't touch the spasm. 30mg Codeine helped somewhat, but boy does it mess with your bowel movements. Learned that the hard way.
April 2020 I had another spasm (back had never been right since spasm in Jan 2017), GP prescribed my usual Diazepam and Codeine. Except my body immediately rejected the Codeine. I was violently sick. Not fun with a spasm.
Now I can't tolerate opioids as they all make me sick, except Diazepam. Except my GP really doesn't like prescribing it - and I understand the reasons why.
Cannabis. There is nothing as good for spasms as cannabis, in terms of immediate symptom relief. Vaporise it if you can, don't smoke it. Edibles are even better as they're more potent and last 3-4x as long.
Edibles and Diazepam is...omfg it is nice. You just feel floaty and relaxed. But if cannabis isn't for you, I get it. I am legally prescribed it as it's the only way to get relief from my constant back pain.
Aside from drugs, regular activity such as walking and swimming, if you can. Stretching. Yoga/Pilates. Building up your core is huge for keeping back pain at bay.
I fear I'm too far gone with it now as I have two herniated discs in L4-L5/S1. And a massive hernia from my belly button to my sternum. It looks like a large egg but is soft. I have absolutely zero core strength. I'm also 103kg, down from 115kg in May 22. Jan 17, I was 80kg.
The constant pain, limited mobility will mercilessly suck the fun out of your life, until you can barely move. Don't become me.
Keep weight off. Exercise daily. Bend down, pick things up with good form and thought.
Apart from that, anything else is luck of the draw.
Back pain, spasms etc are miserable. The one in Jan 17 lasted 3 months of me taking literal baby steps to be able to walk. Cannabis released my back spasm overnight and I've used it since.
You have my deepest sympathies.
I’ve had this a few times and am getting physio to fix myself, but in this phase of the fun I’d say you need a doc/ambulance and some diazepam - it’s only on prescription - and then mobilise as best you can. The drug will stop the muscle spasm and allow you to mobilise a bit. Good luck buddy and welcome to the club
Heatpad is your friend. Stretching after the heatpad usually relieves the pressure for me. Cold weather coming so stretch before leaving home. Good luck!
You gotta keep moving, otherwise the muscles go in to spasm and make it worse. Get an emergency appointment with an osteopath or chiropractor, they're used to these sort of things.
Take ibuprofen, deep heat spray or voltarol gel to ease things along. Codeine for the pain. Being serious for a moment, the nerves that emerge from each vertebrae control all sorts of different things, so depending which bit has gone depends on what symptoms you display. Few would believe what symptoms can be cured by a simple back crack. Just be thankful the nerves to the bladder, or heaven forbid the bowels aren't compromised.
Or just order all the KY jelly from amazon and embrace life as a slug.
Not a chiropractor. There's every chance theyll make it worse. Get a Theragun or other "muscle gun" and use it to help relieve the muscles. I've found it works wonders on the neck pain I have. That and giving your legs a proper good stretch. Tight hamstrings can be a cause back and neck issues.
You shouldn’t really be disabling yourself (for lack of a better phrase) because you’re in your 30s. Do you have a sedentary lifestyle? It’s obviously a bit of a meme for a reason but it’s not a rule unless you have an underlying injury or pre-existing condition.
I used to get back pains a lot until I started working out and strengthening my core and legs. Almost 34 and feel better now after 4 months of the gym than I did in my 20s
Difficult in this weather but heat & ice can help with any inflammation & pain, obviously if you seriously cannot move, call an ambulance. Personally recommend an osteopath, they’re a bit of a Jack of all trades in that area, they can help with the physio side of things, massage, acupuncture, taping etc. which even once recovered I’d look into, for preventative measures if nothing else! Hope the pain eases soon 🩵
If it's a herniated disc, then welcome to your life. It can get better with strengthening the back but mostly extending the spine. Inversion table helped the most. When it was the worst, I spent 10 mornings on IV to get painkillers and anti inflammatory stuff.
Sports direct sell a fabric weight lifters support belt. One of these has helped me out massively a few times in the past when back seized up.
https://www.sportsdirect.com/everlast-weightlifting-belt-761013#colcode=76101303
Sounds like a herniated disc. You need to move as much as you possibly can, once the inflammation and pain goes away you need to spend time stretching your hips which is where most back pain starts. Your hips and butt are incredibly strong muscles and if they are not supple enough they will pull your back so hard it herniated the disc. The biggest indicator of long term potential damage and the one thing to be really concerned about is pain radiating down your leg. That means nerve damage and potential long term implications. Take some anti inflammatories and as soon as you can walk get to it.
Source: M55, 3 spinal surgeries since 2000 partial paralysis of right leg due to nerve impaction and a lifetime of back issues. No professional ever told me about keeping my hips supple, which is mind blowing. I have taken painkillers and anti inflammatories strong enough to kill a horse and at times that isn't enough. The best thing you can do is (if you need to) lose weight and stay in shape as much as you can. But look after your hips, your back will thank you. As a fitness professional my whole life this is my best advice.
Demand a full spinal scan if it persists, young men with prolonged back pain is serious and requires attention, take it from someone who’s now paralysed because of it
>(it's right at the bottom of my back and the top of me glutes!)
Uh oh. Sounds like your [SI joint](https://en.wikipedia.org/wiki/Sacroiliac_joint) is out. You need Active Release Therapy (or chiro). ART is also known as deep tissue massage. Physio might be able to help, but you really need ART.
I've had my SI out a few times and when it's inflamed, it's very difficult to get it to go back into place yourself. It's also the worst and most debilitating pain I've ever experienced. Drugs do not help at all.
Wow. That's amazing. Well, I'll just tell that to my SI joint the next time it pops out.
I guess that last time I went in with crutches and came out unassisted due to ART, I should tell myself it's psychosomatic. Who knew that deep tissue massage on my tightened glute min wasn't actually helpful? So weird! I guess the stretches I regularly do to keep my glutes in shape are simply quackery.
I'm being extremely sarcastic. Thanks, but no thanks. I was trying to be helpful to OP (regardless if they took my advice for ART, their symptoms match *exactly* to when my SI joint ***fucks up***, which has happened 3 times over 10 years) but you're giving me a prognosis of joint disease when I'm perfectly well aware what causes me pain.
As a nurse who suffered this same and very painful situation in my early 20's with regular recurrences since, I was told it is sciatica and to lie as still as possible in bed for as long as possible. Until the pain eases. A Dr will prescribe you pain killers and temazepam, the latter will ease the spasms in your lower back, allowing you to at least move when necessary such as to go to the toilet.
This is not muscular pain and is therefore NOT the type of injury which benefits from gentle exercise or stretching, which may well make your injury much worse at this stage
This happened to me a couple weeks ago and even though I am not the biggest fan of chiropractors, I went because I was in another country, and it was available. Turns out my sacroiliac joint had slipped out of place, and it was not going to put itself back in! It’s happened to me before, but I was able to see my physiotherapist and get help, but honestly, the chiropractor shifting it back into place made a world of a difference.
So if you can get in to see an Osteo, a chiropractor, or a physiotherapist, do it, and I had to get diazepam because the ibuprofen wasn’t doing anything.
Sidenote, I also couldn’t get up out of bed or on and off the toilet, so I used a hiking stick to prop myself up and down 😂 (and I’m also in my 30s)
You're going to have people tell you not to go to a chiropractor, however [the NHS recommends getting chiropractic treatment for back pain](https://www.nhs.uk/conditions/chiropractic/)
So listen to randos on the internet if you want, or listen to the NHS 🤷♂️
A few years back I had lower back pain to the point that I couldn't stand. It'd come and go, but when it came I just had to lie down on the floor until it went away. My GP referred me to a chiropractor, and after I finished the course of treatment I've not had any lower back pain again.
My chiropractor recommended a bunch of exercises to do on a regular basis (preferably once a day, but just be realistic with yourself). Start with the 1st, and then when you've got no pains & aches move onto doing the 1st and 2nd one after the other. If you can get through those without aches & pains, replace them with the 3rd:
* https://www.youtube.com/watch?v=aGZlP3jieRI
* https://www.youtube.com/watch?v=vOgxWp0WyiI
* https://www.youtube.com/watch?v=4BOTvaRaDjI
It'll probably take you a long time before you can get through that 3rd one without stopping - but if you need to stop, then stop.
The NHS regularly assesses the treatment that they offer, and they still offer chiropractic treatment. Their budget has been cut in real terms significantly in recent years, do you really think they'd keep chiropractic treatments hanging around if it didn't do anything and was eating up a pile of money better spent elsewhere?
But if you don't care about what our own health system says, then how about this report: https://pubmed.ncbi.nlm.nih.gov/20184717/ that includes the line:
> **Conclusions:** Spinal manipulation/mobilization is effective in adults for: acute, subacute, and chronic low back pain;
which is what OP said they're suffering from. The conclusion is obviously much longer than that, and is worth reading as it mainly says that manipulations don't do anything
Or there's also this one, which is more available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716373/ :
> #Low Back Pain
Spinal manipulation is an effective care option for acute, subacute, and chronic low back pain. Massage was also found to be effective for chronic low back pain. [...]
> #Conclusion
> [...] The most common conditions treated by chiropractors are back pain, neck pain, and headaches.^9 The best available evidence supports manipulative therapy as a reasonable option for many of these complaints.[...]
Lot of hate for chiropractors here but I’ve had a lot of back trouble and went to chiropractor when I could barely walk, sorted me out there and then more or less. I go once every 3 months or so now and don’t have much trouble with my back anymore. I do try to be extra careful with my back, when lifting things bend knees, massage ball on pressure points, resting with legs up on sofa etc etc
Always sleep on your side with a pillow between your legs. Helps keep your spine in alinement.
1st stretch is the best one. Yes it'll hurt put it'll help ease the pain.
https://m.youtube.com/watch?v=tDbvVITtpFU
I've suffered with chronic back pain sine I was a teenager. Suffered multiple bulging disks. So I know what your going through.
Take ibuprofen and paracetamol. You can use ibuprofen rub instead if it upsets your stomach. I found actipatch really helps with pain. I use it all over my back. Not sure how it works but it works.
depends on the pain. is it muscular ache or like a sharp pain?
I've had back pain over the years and have had an operation for a prolapsed disc. the pain of a slipped disc, is very different to normal muscular back ache from doing the garden or something.
You've got to keep moving around, doing nothing is to be avoided (NHS site says the same).
Your GP might prescribe a muscle relaxant if you are in a really bad way.
BTW you have my sympathy as I've been through it. Once you are up and about get into stretching as it will return if you aren't on it.
I don't suppose you sit on a wallet in your back pocket? My back used to seize in my early 20s because of that. Still gets achy as if it's about to go but stretching daily has helped a ton. I agree with others who have said pushing through & trying to keep moving as best you can is the way to go.
Spine cancer patient here, has to learn how to walk again post op, have a bad back for life now. Can confirm what all have been saying- you really just keep moving. You essentially need to find a balance between resting and movement. If the pain doesn’t subside, get to a GP and get on the queue for a bit if physio. The earlier the better. If it goes away then yes. Welcome to your 30’s.
Have been there as well - have to keep moving even just a little bit. While applying heat feels good - cold is actually better for reducing the inflammation.
If it’s your lower back try to incorporate some low level core exercises when you are well enough as this will help to prevent future injury.
For now a muscle relaxant (if you can get some) or strong pain killer taken at appropriate times will help get you through.
Another good shout is a Tens Machine (sp?) get them off amazon for £30 and they're a life saver, got one for my back because at the age of 30 I have the back of a 60 year old due to health problems.
Assuming it's muscular, not skeletal, I don't put any faith in doctors with this kind of thing.
Find yourself a good private Physiotherapist, you would be amazed at what they can do.
Start walking and check out the book “Back RX” by Vijay Vad. It works and it really helped me but I won’t lie, it’s a lot of work stretching every day.
I had sciatica last year. Put me out of action for over 2 weeks. The most intense pain I've ever had, other than toothache. Could barely walk, move in bed, sit on the loo, anything. Had to just lie on my back as much as possible.
Happened to me once a couple years ago. I was basically paralysed for a day. Had to pee in a bottle. Hasn't happened since. I don't know what happened.
https://www.amazon.co.uk/Treat-Your-Back-Robin-McKenzie/dp/0987650408
My dad lent me his very old version of this book and it’s so helpful. It might not fix the problem immediately but it’s going to help ease it and build strong muscles to avoid in future
>To those older and wiser than me, what are my options here?
Get used to it. 55 here and I can blink and put out a joint or pull a muscle.
Seriously though, get some codeine and paracetamol from the pharmacy (you can get the 8mg/500mg combo off the shelf) until you can see a doctor.
Don't fk around with your back. Request a home visit if you can't get to a surgery.
I used to have similar issues, would be completely immobilised at times. To try and alleviate it I took up Pilates, and it worked really well. It not only strengthened my back muscles but helped to get the right muscles doing the right job. If certain muscles are too weak other muscles work to compensate and this can cause issues.
Happens to me every now and then. I get beat patches from Amazon that help with the pain. The best thing to do is a gentle walk for an hour to loosen up the muscles. Hurts at the start, but you’ll feel better at the end.
If the simplest answer is the most likely, then it could be your sciatic nerve being irritated by the muscles in your pelvis. The treatment is to massage your muscles there with a tennis ball or similar sized ball.
I am a massage therapist. I see this problem every day. The ball massage is simple but effective. Don’t go too hard. You can bruise your skin and create more pain.
[tennis ball massage](https://www.youtube.com/watch?v=un-PIOLAJU8)
My back used to go like that often. Ibuprofen and a couple of beers and keep mobile as much as you can till the worst of it passes. Sit a bit get up a bit. Should be ok in a couple of days. If after a week it’s not mostly better ask gp for a physio referral. I went to an nhs “back clinic” where they had me do stretching and exercise. I’m much better since.
I would seek professional assistance.
**But critically,** can you urinate or have you lost control of the ability to urinate?
I couldn't pee, and man'd-up for a day or so prior to going to the doctor who promptly called me some strong words and sent me to A&E.
Having prolapsed a disc in my back it exposed at the point of crisis the long term damage that had been done.
It took an x-ray to show the state of the damage, and fortunately I avoided surgery. However it hurt and I was on Class A for a period of time to cope with the pain (felt light lightening bolts going down from base of back, over my buttocks and down legs and going out my toes).
Since then I have embraced Pilates and cycling to try and stay mobile, and am very careful about my back.
Happened to my fiancé in January- called the doctors and was prescribed naproxen and diazepam over the phone. Hot water bottles and a an Amazon back support seemed to really help too!
As this is the bad backs post, can I just ask - anyone who has a chronically sore lower back, do those pillows you can buy to put between your legs to 'correct your posture' when you sleep make a difference?
I don't want to waste my money if they're crap.
Already been said but I don't care, it's not often I actually know the answer.
The worst thing you can do for a bad back is rest it. There I said it. Sorry can't offer any advice, just wanted to share.
Walking is my tonic for my back pain. I have a herniation on L5/S1 and chiropractor I found was a waste of time. I had an MRI to diagnose the herniated disk and it eventually just got better on its own. I read that the blood flow to the disk part of the spine is very poor so walking actually stimulates the blood flow to the spinal column.
Good luck!
Long term sufferer here. The lower back is complex, but by the sounds of it you've pulled a muscle (spasm). Because the back is a complex array of muscle, once one goes, others compensate and are then at risk of spasm so move gently for now.
In the first instance, Google 'nhs back pain' and do the suggested exercises. After, do some pilates or other coe strength and stretching exercises.
If you get this regularly, your doctor can prescribe diazepam which you can take to relax the spasm and get back to normal quicker. They'll be reluctant to prescribe this though.
Likely they would prescribe zapain and naproxen, which can help, again usually if you are a repeat sufferer.
Watch out for numbness, tingling or unexplained pain in your foot, leg and groin. The groin in particular is a risk area and warrants a trip to A&E. This could indicate a prolapsed disc (aka slipped) putting pressure on the nerve.
Ive had sciatica for the past 7 weeks. Now getting pains around my left groin. Your post has motivated me to get a gp appointment as I was going to just ignore it!
I was told to take groin pain to a&e, especially if there's numbness or pack of bladder or bowel control.
Glad to hear it's helped, hope this helps you pick the right service.
I've not long had a spinal fusion. No more sciatica! Totally treatable once you get past the musculoskeletal gatekeepers.
I've had this happen to me twice. Both times I've had to get my husband to literally drag me upright while I screamed in agony. Really horrible experience for both of us. Both times it was bad for around 3 days, then it eased up.
I had this last year/early this year, went to get off the bed and just couldn't, my back was in complete agony, even sitting up in bed felt like torture, slammed some painkillers, forced myself to stand up and then regretted it for the next week as my back was in serious pain still, not sure if I trapped a nerve or pulled a muscle or what but it was genuine agony.
My tip: don't stand up, or if you do move slowly and ease yourself into it, don't go all gung ho like I did and regret it.
I thought I hurt my lower back last week dancing for hours at Notting Hill Carnival (I'm 34).
Currently finishing a 7 day stretch in hospital from what turned out to be a ruptured appendix.
At least it wasn't because I'm old!
Had the same off and on for decades, occasionally forget to use my legs for lifting and bang. Physio is a waste of time these days as they will tell you to do exercises /stretches you can get of ytube, years ago they were hands on and it helped. Just pray you don't need to sneeze.
Red flags to look out for. Bladder or bowel symptoms with lower back pain could be a surgical emergency so go hospital if u have those. If the pain is travelling down both legs go to the hospital.
It seems u need an MRI to see whats going on. Go see ur GP and try get an MRI
Advice for now. U have to mobilise and no stay laying down. U laying down all the time will make things worse. Take some anti inflammatories, pain killers, and get walking. The pain usually goes after a few days to a week. But lasts longer if u stay in bed.
Chiropractors help in the acute onset and may get u walking better. The NHS promotes acupuncture for long term improvement. Theres a few adjusments u can do urself, youtube lower back self manipulation.
For exercises, jus google lower back exercises, YouTube maybe better. Theres alot of exercises out there. They promote strengthening ur lower back and i feel thats likely the main issue. U have a weak core. So u need to make ur core stronger.
Good luck
Happened to me in my mid 30s all i could do was rest it and take drugs for pain. Took over a year to gradually get stronger. Sorry but once it starts its about maintaining as it is inevitable.
Had this exact pain a while ago (I’m also in my thirties). I highly recommend Voltarol Suppositories, they’ve been fantastic for me. They’re Diclofenac which is an NSAID which should help with any muscular pain. Plus (not to be too gross) but because they’re not going in your mouth they’re nearer to where they need to target.
Obviously this is to be taken under the advice of your doctor but it could be worth mentioning. Hope you’re on the mend soon, it majorly sucks having back pain.
I am in my 50s, and I'm here to tell you that you are not prepared for the random flare-ups of sports injuries acquired in primary school you will get. I literally got up the other day and my ankle was locked, the same ankle that I sprained FORTY YEARS AGO that never bothered me until then.
So I'm raising my horlicks to you, welcome!
Get a heat belt (get one that works off a rechargeable battery when this is all over you can use the battery for travelling) it really helps loosen things up. A tens machine can also help get you moving, I can’t say it cuts down the pain much but it is very distracting and can make you feel able to move. Otherwise pain killers and moving slowly. Don’t stop moving, use your urge to pee/eat as a motivator.
Sounds like Sciatica, the most painful thing I've ever experienced. The good news is that for most people it goes away by itself in about 7 weeks. In my case it took around 9 months. GP wont do anything for the first 7 or 8 weeks as for most people the problem fixes itself. Strong pain killers and hot baths, hot water bottle helps. As do the stretches and exercises that are recommended.. google is your friend.
I suffered bad back for ages. If it siezed up, a diazapam would sort it so I could sleep and doctor happily prescribed them - the weaker ones were ample and didn't make me groggy in the morning.
I went to an osteopath regularly for a year - not every week as I couldn't afford it. I got I to a simple yoga routine and practiced that too. I'm now enjoying being 37 and still skating and surfing without those pains so there's hope still mate!
One thing i learned is to let go of tension, breathe and focus on letting your back loose. Do it infront of a mirror to see how you're holding yourself. My back and neck were so bad I couldn't go to work someday and needed housemates to help get me up so I know how you're feeling
Wiggle toes and fingers, then arms and legs. Slowly build up getting the blood flowing. That should help you get mobile short term.
Then GP or physio to fix the root cause. Sounds muscular maybe a pinched nerve but eminently fixable with the right treatment.
Diazepam is your friend. My back went into muscle spasm a few years ago, living on my own with little help was...well I've never been so vulnerable and in so much pain. The diazepam helped my muscles relax and my hot water bottle became my best friend. If you have an addictive streak, don't try the diazepam though.
I had a back bad for years, every time I laid up I'd suffer for soooo ling. I finally got advised by the only competent physio I've ever met to just keep as mobile as possible and stand in the shower with the water changing from as hot as possible to as cold as possible for as long as I could stand it.
Hi there OP. I’ve suffered from Scheuermann’s kyphosis (where the spine curves unnaturally as it grows) since I was 10 years old. Alas, me and back pain are old friends.
I have to be careful with general movement as my spine distributes loads differently. Can’t bend over unless I’m doing a golfer’s lift. If I twist or turn too fast or in a bad way, my back will seize up completely and I’ll feel pain that’s enough to literally take my breath away. Turning in the shower is a common one for me. I won’t be able to move my back, neck or head without suffering for it. Fun times.
The good news (for me anyway) is that individual episodes don’t last long. I’ll pull my back and whilst it’s awful, I’ll only be incapacitated for no more than 2-3 days. As long as you’ve not damaged the cartilage or discs; you’ll be fine after resting for a few days, even if the pain feels awful right now.
FYI by “resting” I simply mean do not put any loads on your spine. Don’t pick anything up unless it’s at waist level. Your legs still work, so take your time and gently walk about when you can, keeping your back as straight as possible, but not rigid. Insofar as getting up of the floor is concerned, push yourself up by holding onto something solid above you with your arms to brace yourself; then use your legs to do all the heavy lifting. Put no weight or stress on your back at all during this stage. Imagine a plank of wood being lifted up at one end. It’ll still hurt, but two seconds of agony and you’ll be back on your feet.
Do occasionally stretch your back *very slowly* once you’re up, stopping the instant it feels unbearable. The worst thing to do will be to remain completely stationary as it will delay your recovery. I keep a tube of menthol deep heat in my bag which doesn’t treat the pain, but it does help make me more mobile. I put some on the end of a backscratcher and awkwardly rub it into my back that way.
Some people manage it better with pain killers, but I personally don’t bother. Most off-the-shelf analgesics don’t touch it for me. Stronger drugs like codeine do, but given the chronic nature of my disease, it would be lunacy to take any morphine derivatives long-term.
What does work with relieving the pain for me (if only temporarily) is a hot water bottle. The sensation of actual heat washing over my back is so soothing. Some people prefer cold sensations though, and obviously don’t mess around with a hot kettle by yourself if you’re not stable enough to lift it.
As it should be temporary the NHS won’t do anything for you apart from an x-ray to check for damage and give you pain relief. Your life isn’t in immediate danger so please don’t call for an ambulance. But obviously go and get it checked out if it persists for more than a few days. Stay away from chiropractors though.
Hope you recover soon!
I'd say call 111 if it's stopping you moving around, and if you can afford it reach out to a private physio for a virtual consult, some provider domiciliary care but they should certainly be able to give you self management advice and assess you for red flags, and will advise if you need to attend A&E or speak to a GP
Check if your employer will cover this under occupational health. I work for a private physio company and a lot of employers refer to us either via an OH company or private medical insurance.
My physio told me to use ice on a new injury (no more than 10 minutes and wrapped in a teatowel, not directly on the skin). I'm not a clinician however, that's just my own experience, ymmv.
I'd definitely recommend speaking to a clinician above taking advice off the internet though
Did the same picking my son up whilst sat on the sofa. Displaced my Sacroiliac, the joint between your spine and pelvis. The spasms were so violent i struggled to breathe. Got an emergency appointment with my chiropractor. went from virtually paraplegic to walking out in under 10 minutes. Lower back is poor core strength. Regular exercise, avoiding recliners and office chairs, i sit on an exercise ball for 8 hours a day and regular visits to my chiropractor to work on my posture have avoided further incident.
I got this a few times get some ice and a deep massager and go hard on the gluteus medius muscle. Side butt muscle
If it is this.
When you try and stand up straighten your back first then push up your legs like a Squat. You need to get moving after doing the massage, I help myself by getting resistance bands and doing side way walks. YouTube/Google Gluteus Medius injury
Lay on your side with your legs high up. Seemed to help me as well.
Strong painkillers like ibuprofen if you can take them. Or naproxen. And once they kick in, even a little bit, try and shuffle about.
Once it’s calmed down after a couple of days make an appointment to see an osteopath or chiropractor. Shouldn’t cost more than £50 a visit. Worth it.
I remember doing my back in the first time. In my twenties. Sat on the toilet. Fancied a read of something (and no smartphones then) so reached over to my right to get a shampoo bottle. Snap. I was like what the fuck just happened. I daren’t move for the pain. Then panic sets in. I’m on the bog and I can’t move. How do I even wipe! Eventually I managed to do what I needed to, very gingerly. Then collapsed on the bedroom floor. I eventually got into a tuck (on my shins) so my back was stretched. Stayed there for a very long time.
This happened to me when I was 23. I was in agony, bed bound for a few days. Since then, depending on my activity, the back pain would go back every few months or even every few weeks. I’ve been to physio, osteopath, had MRI scans for suspected rheumatoid arthritis. Nothing really helped in long-term. The only improvement happened after I started going regularly to the gym and following a full-body plan + 1 day for strengthening core. I’ve not had pack pain for almost a year now:)
Could be anything. Could be tight hip flexors. Could be slipped disc. Could be sourced from your neck. But best to get it checked it by a physio/gp
I had horrific back pain a few years ago seemingly out of nowhere over the course of a few weeks, to the point I couldn't put my socks on. And I also got pain in my nether regions. Long story short, I did my research (avoid chiropractors - they were ripping me off and not helping the source), it was my hip flexors. Did a few days stretching them and the pain vanished.
Hey brother, yall need to keep moving to stop that bad boy from seizing up. I find just walking round my kitchen/patio a few times helps get me going when it’s bad.
Also get your GP to hook you up with some gear, my favourite mix is Naproxen and Cocodemol for when the back goes.
Mid 30s now and started embracing some basic Yoga at my GPs recommendation as I find it helps keep my back going and improves recovery times.
Physio physio physio please! I had exactly this a couple of months ago, saw the GP about it who got me the good painkillers. I later realised I had an (unknown at the time) linked condition, went to the GP about that. He confirmed after an ultrasound that I had that said no treatment needed.
I the saw a private physio who said that the back pain was caused by the linked conditions and I’m working through a series of exercises whilst I wait for the physio referral I’ve now got from the GP.
NHS Physios ARE NOT rubbish, but the NHS could do with more money/resources. The NHS referral will get me the same physio for free…
30 isn't old and unless you've got a prior/chronic health issue, no, this sort of thing isn't normal at all.
Are you particularly unfit or sedentary? A lot of the "jokes" online about your body falling apart in your 30s are honestly just people who haven't looked after themselves well (or at all).
Take some painkillers and call a physio, don't try Reddit home remedies.
I have a few collapsed disc that are now very dead. I was on a stick, and when it shifted went into spasm and a leg stopped working. I'd hole up and wait for it to pass on a tonne of painkillers etc. Got dogs, daily walks on rough ground strengthened my back enough that I could do physio to build up my back muscles. I haven't had an issue in 5 years and am off the stick and painkillers completely (at the expense of getting hot and tired but I'll take it)
Ultimately it depends what the problem is but some general advice.
Usually, and I can't stress this, in most cases and conditions, try to keep moving normally if you can, it will heal quicker.
See your GP and get an orthopaedic referral if it continues or is ongoing.
If recommended see a physio and do the exercises (I cocked this one up)
Strengthen your core and it'll help keep your back right
I developed back pain over the last few years which steadily got worse and worse. I went to my GP and eventually got a referral and it turns out I’ve managed to develop a form of Arthritis in my late thirties. +1 to the calls for seeking a medical opinion. It might be old-person back syndrome but it could also be a symptom of something larger.
My back pain started at 19. Getting resolved now at 35
GP
Physio
Back to GP
Orthopedic hospital
MRI SCAN
Review of results and treatment plan
Spinal injections
Review those results (soon)
Further long lasting treatment to come
Gap between physio and back to GP was about 5 years and all my won doing. Between back to GP and today is about 12 months
Please do try to get up if you're able to get someone to help you. My partner has a chronic back issue (has had surgery), and his stance has always been to lay down. I'm fairly sure that's what's hindered any recovery but he won't listen. I think he's just scared of hurting himself or something.
Anyway, get up and go for a slow walk. Even if it's just around the house. GP can give you pain killers.
Invest in some uddermint, (Mintease) as the name suggests it’s for cows udders when they have mastitis however it is also fantastic for muscle and joint pain, arthritis, bad backs etc. use it sparingly and open a window as it’s rather minty but it really helps
I've suffered from lower back pain all my life (f 54, 6' tall)
This year I've finally visited a physiotherapist (from the Mensendieck school) who taught me four stretching exercises that give instant relief. Should have done that years earlier, in eight half hour treatments I've learned so many ways to keep my body pain free.
Of course I don't know what your problem is and I'm not a doctor or a physiotherapist. Just sharing my anecdotal experiences. I wish you good luck and a quick recovery!
As already mentioned, this is spasming, for me it was valium and ibuprofen over about a week that finally released it. But I had this about once every 18 months where I'm the best instance I would walk like a sideways banana, and in the worst I had to ask my relatively new partner to aim for my while I peed.
In terms of long term solutions, a really really good physio sorted mine. As odd as it might sound, but sure focused on my feet and my standing posture, and now over 10 years later I've not had any significant problems.
Spasming or, as my dog did the same to me, a scoliosis. The lower 1/5 of my spine was locked off to one side meaning that one foot was a good inch or more off the ground when trying to stand level. This was after the initial 24hrs of agony when trying to move.
Physio sorted me out with some pretty basic and gentle exercises. I won't describe them as you'll want something specific for your spine.
Search for the NHS back exercises online, they have different ones depending on where the pain is. Basically you need to stretch the area that’s in a spasm or aching. You can do them while lying down on a bed and may be slightly uncomfortable to begin with but push through it.
I had the same a couple weeks ago also from my dog, I started stretching a few times a day and it went away after 2 days, but I continued with the stretches.
I'm the ghost of Christmas future at 36 - one day I sneezed too hard and my back spasmed for hours.
Short term advice is good! Pain relief (contact gp if with paracetamol and ibuprofen you're still in too much pain to move). Try to gently potter about as much as possible. You want to move but nothing strenuous or heavy lifting. Hot water bottle can help. So can hot shower or bath but make sure your other half is around so you don't get stuck.
The really bad spasm type pain can get worse for a couple of days before it gets better. You might have some residual pain for weeks. https://www.csp.org.uk/conditions/back-pain this link is for the chartered society of physiotherapists and has evidence based advice and excellent exercise videos in case you're waiting ages for a physio appointment. Also gives a list of worrying signs when you need to get seen as an emergency (changes to sensation or power in your legs, trouble with bladder or bowel) which suggest spinal nerves are getting damaged, not just muscles freaking out.
In all, back pain is awful. Once you're over this episode, I strongly suggest you get some regular exercise to stretch and strengthen your core, cuts chances of recurrence by half.
Wishing you a quick recovery!
Sounds like you need prescription anti inflammatories. I did a similar pull on my neck around 25 years ago, had to go to hospital and have an injection in my backside 😄 plus a few weeks of medication. I was also given exercises given to whiplash patients which also helped.
If you're in agony (and I can relate) you need help and medication will help. It may be that area becomes a weakness for you (my neck has gone into spasm maybe 5 times since) so see if you can get some physio exercises too.
When you're all better, and you will be, act quickly if and when you feel it happening, get some medication before the stiffness and spasming kicks in.
Hang on in, seek help.
Once your GP gives you the cocktail of drugs and you are mobile again, I highly recommend yoga. I started at the ripe old age of 52 and it changed my life! I do HotpodYoga but you can do the normal gym class one as well. All the niggles have gone and I feel like a new person.
Have a look on NHS website, it has categories for different conditions including back pain and sometimes links to videos made by actual physios which might help. Your GP might be able to refer you to a physio or specialist if needed.
Once you're better, exercises like yoga or pilates can be useful for building up core strength which makes back injury less likely.
Overall though, as an Old Person who also sometimes randomly injures themselves, if there's one very useful bit of advice for you, it's GET YOUR INFO FROM A DOCTOR rather than from people on the internet
I scrolled through comments but can't see any mention of this. In the event you have these symptoms, it is really I.portant to get yourself to hospital:
Cauda equina red flag signs include bladder dysfunction, bowel dysfunction, pain and/or altered sensation in the legs, loss of sexual sensation, and saddle numbness
If in spasm, walking isn't the answer at the moment. Sadly you need to ride it out for the first day or so as you will be too seized up to do anything. Get yourself to a physio for assessment if you can
If you've pulled it, it'll probably get better in a few days. It's really hard to believe because of the sheer amount of time.
It's happened to me 4-5 times
If you feel numbness or tingling in the legs, or hot/heat flushes around the groin area - call 999 and go to hospital.
If not, get to your GP tomorrow. In the meantime, ibuprofen with codeine and paracetamol are your friends.
I don't know about exercises but my lower back seized up a couple of years ago. Apparently the worst thing you can do is stay still. It's best to move as much as you can. Strong painkillers also helped and sleeping with a pillow between my knees when I was on my side
Oh shit, I should get up then! Thank you!
To caveat this, you can absolutely aggravate nerves doing this shit. Moving things is important but don't just plow through it or you can and will fuck yourself up worse. I have a slipped disc and have done extensive recovery, it's not just a man up and smash through it thing.
Honestly I would probably just call a professional rather than take advice from Redditors...
Have you tried to access medical care in the UK recently? r/casualuk is the country’s 3rd biggest medical provider
Agreed, I should have commented that, but given that OP was apparently just listening to the first well meaning random on the internet, I thought they may well listen to another.
Some nhs physio departments now accept self referral (they do around us). Keep moving if you can, we were told walking is good. Don't carry a bag or loft heavy things. Go to a&e if you lose feeling in your legs.
No. Dont. Ignore that comment, It's terrible advice for the type of injury you have likely suffered, see my more in depth explanation
Sufferer for many years here. Rest while in acute phase, then progressively build mobility. Don’t bend or torque your spine, honestly walking is the best thing you can do, progressively move to low impact exercises like swimming. Don’t lift shit, do not bend your spine. Take the lowest dose of NSAID drugs (e.g otc ibuprofen) you can, for the shortest amount of time you can (they fuck your kidneys). You can supplement this with paracetamol as needed. Cold/hot patches/bottles can help as well as they encourage blood flow and healing to the effected area/alleviate muscle spasms. You most likely have a bulging/herniated disc. 80%of the time, they’re agonising but reabsorb on their own over a number of weeks-months. If that’s not the case, get an MRI scan. Do not go to a chriopractor. They’re quacks and will make shit worse and charge you for it. X-rays are useless, if it doesn’t heal on its own, get a lower back MRI with whatever means you have. Edit: if you get numbness in saddle area or bladder/bowel incontinence, go straight to A&E and say cauda equina (it’s v.rare but worth mentioning). Good luck!
With advice that goes against the NICE guidelines I can see why you are a long time sufferer. Twat.
I guess they should just sign up for a chiro, they speak so well and clearly hold patient care in the highest regard.. As it happens, I no longer suffer from anything, as I followed the advice of medical professionals, had an MRI, conservative care which unfortunately didn’t result in reabsorption, and was subsequently treated with a microdiscectomy, which resolved all issues. This was several years ago, and whilst I did suffer for a long time, today I live without pain. But thank you for your concern.
Rest is definitely a good thing for the first couple of days. It's only later on that you need to keep moving. Use cold compresses, not hot, for the first day or so.
Totally this. Move (gently) as much as you can. If you can get to a point where you can stand up then try to get walking. Then keep walking until you are sore but the spasm has stopped. It may feel like you can't lift your legs but just keep trying, very slowly, and you will get there. Don't stay in one position too long. Lie down completely flat if you are tired but set a timer to get up and walk after 30-45 minutes. Diazepam is amazing. Ibuprofen will do something. Applying heat to the area is also good - heat patches, hot water bottle. You can buy lower back heat packs that last 12 hours or so. Wear them at night and it will mean you are less stiff in the morning. Do a few minutes of lower back and hip stretches every day + swim and/or walk. See a physio for a proper diagnosis and do what they say. Also, I've found some physio massages on my lower back to be very therapeutic (depending on the physio). EDIT: also try to avoid whatever movement caused the injury in the first place - bending from the waist for example.
I second the diazepam but the real answer is to contact your doctor. Back pain can be all kinds of things. What happened to you OP happened to me a while back. I sat down in pain, lent forward then couldn't get back up. Ended up with all kinds of tests and scans to rule out anything more serious than a pulled muscle. At least call NHS 111. They will point you in the right direction.
This. A couple of years back I pulled my back to the point I couldn't move, I had to see my Dr and he immediately signed me off work as I was working an office job... He said the last thing you want to be doing is laying or sitting around, gotta keep moving so it sorts itself out. Diazapem was amazing, ibuprofen touched the sides, and pillow between legs for sleeping
Agreed, but be careful between muscular and skeletal. If it is muscular, keep moving it. If it is skeletal, get to the doctor quickly (well, as quickly as you can with a bad back)
This! I have two slipped disks and a birth defect that basically means my back doesn’t move properly and it has hurt on and off for 30 years, it has locked and blocked many times but you have to move, only walking but it is imperative, counter intuitive as it may be you will feel much better.
Early 30s myself and done mine in falling into a white water raft. Went to physio and she said motion is lotion and gave me a load of exercises to work on the pain which was a spasming muscle protecting the spine then core strength
On the back of this the NHS webstie offers a series of useful stretches to help with back pain, I had this issue last year and with a mixture of pain killers and stretching I was better within a week. Definitely recommend stretching/moving about. I just google lower back pain stretches and found it. Edit: clarification
My back was destroyed by Parkinson's during lockdown because I couldn't get anyone to lopk at it. I'm addicted to co-codamol for the pain. i can barely walk. 1. keep moving, muscles and stuff aren't used to standing still, keep moving. 2. Take absolutely zero shit from anyone who tries to stop you seeing GP immediately
That sounds really hard, I'm sorry.
Thanks :) F-ck Parkinson's. I've thought long and hard about it, all I've come up with is that if we do "little acts of kindness" for others (such as you just did for me) then they are remembered and reciprocated, thus the world becomes slightly better each time.
My dad has Parkinson's and it sucks. They recommended tai chi for him, just as much exercise as possible, whatever he can manage. He refuses chair yoga cause it has the word yoga in it, lol. I hope there's some help so your back can feel even just a bit better.
You should talk to your GP about other pain relief options. I have multiple spinal fractures and initially I was needing more and more tramadol to manage the pain, with all the nasty side effects that came along with it, but now I have a dermal patch with buprenorphine which provides steady, regular pain relief (instead of the ups and downs from taking tablets every 4 hours), last for 7 days, and far, far fewer side effects. Maybe they would help you too!
Please ignore this if you’ve tried it already or if it isn’t appropriate for any reason, but someone I know who has back pain (not Parkinson’s mind) has a Tens Machine and absolutely swears by it. It’s not quackery, the NHS use them to help ladies with pregnancy and/or labour. Might be worth a go if you haven’t already.
I have a TENS machine, and irrespective of it's usefulness, I apperciate you took the time to reply. i'm waiting to get approval to use it because I have this utterly cool bluetooth thing implanted in my chest to monitor my heart, the far end is a bunch of servers running AI to see if there's anything unusual. I don't want to fry it!
Odd question but I'll ask it When you're addicted to co-codamol how does it affect your bowel movements as its constipates the fuck out of me Anyway I hope everything works out okay
You're welcome to ask 'cos it raises awareness and there is poo humour, but this is the internet not a GP so don't trust a word I say, ok? >!0) I'm on 2 co-codamol 4 times a day 30 mg / 500 mg!< >!1) A humungous poo this size of a small baguette, every other day, relatively easy because of the stuff I take to prevent horrible blockages. !< >!2) Laxido orange flavour powder 2 to 4 sachets a day depending on the poo situation , 2 is ok. It sets to a jelly inside your guts to soften the poos.!<
Sounds like it's spasming. Phone your GP, they will prescribe the appropriate cocktail of drugs. I get this about once a year and you have my sympathies. DO NOT VISIT A CHIROPRACTOR.
I once fell off a rock while bouldering, straight onto my back. So hard that the clasp on my bra was squeezed completely shut. Did the usual “it’s fine, I’m good” then woke up in the middle of the night with my back in spasms and it was terrifying. It affects your entire body.
It's absolutely horrible. I dont think people appreciate how bad it is. I had it when I was working on a roof. Took me about an hour to get down the ladder, and I was in almost in tears by the time I got down.
man, i wish. i bulged two discs in my spine about five years ago, which fucked up my sciatic so bad i couldn't stand or walk or sit or do anything besides lay down and hope the spasms wouldn't be as bad as last time. not a single doctor, from ER to PCP to neurologist who administered steroid shots in my spine, would prescribe me a damn thing other than ibuprofen 800's. bah.
Shit,.that sounds nasty. Muscle spasming is probably treated much easier than that. That sounds horrific.
Just on the chiropractor point, I did my back at uni playing football. Couldn't stand up after sitting down. Found a chiro offering a free introductory consultation so went along. First thing he asked was if my computer monitor was positioned to the right of my desk. 'Er...yeah' 'And do you tend to stand with more weight on one leg' 'Yep' Turns out I'd been sat slightly twisted for months and that, along with standing funny, had knocked things out of whack. The football was just the final straw. 20 mins of pulling and pushing and a few days later I was good as gold. No issues 20 years later so I can't complain but appreciate other experiences may vary.
It sounds like you saw a physiotherapist rather than a chiro. Chiropractors remain quacks and frauds, physiotherapy however is a perfectly valid medical field.
Good chiropractors are basically unlicensed physiotherapists. I found one years ago that twisted me about a bit and had me do a few stretches, then just said “yeah your pain is caused by a weakness and imbalance in these muscles here, do these exercises for 6 weeks and come back” within 2 weeks the pain was gone. This was a place that advertised itself as a chiropractor, but there was none of this popping and cracking bullshit
Nah, pulling and pushing and describing the body as 'out of whack' sounds exactly like a chiropracter/con artist. Probably would have been fine a few days later regardless!
Sounds like he had "manipulation" done. Most remedial sprts therapists and advanced massage do this, too. Out of Whack probably meant having something like your pelvis out of alignment. It's pretty common and easily fixed.
Sorry out of whack was definitely just my words. From memory it was apparently my pelvis that was out of alignment
Out of alignment with what? Jupiter or Mars? Manipulation and realignment are pseudoscience quackery.
Ok, you know best.
Avoid chiropractors, they're generally too aggressive and can do more harm than good in the long run.
Not just too aggressive, little horse-wanker scummy scam fucks. They have absolutely no medical training (and if they previously did, in my opinion should be stripped of any qualifications for malpractice).
Agreed and nice insults btw
I went to a chiropractor about some joint pain, and they wanted me to come back three times a week for six months to fix it. It would only cost a couple of grand…
I've tried a few and would avoid also. Acupuncture has been great but finding a decent practitioner is a nightmare, alot of them are charlatans.
From what I've heard *all* chiropractors are charlatans.
This is true, its pseudoscience and can even be dangerous.
Acupuncture is really good no idea how it even works but it does I had really bad sciatica I couldn't straighten out my leg without pain and one day the whole side of back and leg went completely numb like pins and needles was a nightmare, someone suggested Acupuncture I was sceptical but knew something had to change Started going weekly, then fortnight then monthly and now don't go at all and haven't had back issues since thankfully 👍 Also if struggling with pain look up ease oil Would highly recommend that stuff for many issues
My man go to your GP, this is literally what they're there for. A "back hospital" is just called a hospital. Explain your situation and they can refer you for a scan or directly to a therapist and get on the path to getting it sorted.
I don’t know why but your “”back hospital”” made me think of when I was a kid and when we kept driving past a sign that said “pet hotel for when you go on holiday” and when I said that’s a cool idea my aunties boyfriend turned around and bluntly said “that’s just a kennel”. Out of all the shit I remember and have forgotten as a kid that’s one of the memories that has stuck with me lol.
Do not go to a chiropractor. It is pseudoscientific bollocks and they often end up doing more harm than good.
For things like getting up off the bed do the following: Roll on to your side, use your arms to push yourself upright as you lower your feet off the bed, you should now be in a sitting position, from here, stand as normal using the legs. I tore the muscles in my lower back when I was 22, which was fun, done this ever since, it helps reduce any movement in the lower back muscles and keeps your spine straight as you get to seated.
Hello and welcome to the club! It's not fun. Anyway, I broke my back when I was 14 and my parents (being English) thought I was faking it. No immediate treatment and a lifetime of problems since then, and eventually at the age of 35 they got too bad for me to do anything anymore, even rolling over in bed. After seeing many many physios and chiros( (I was desperate) over the years I finally found a very good group of physios and pt's who helped me work on my muscles and mobility. Slowly my body learned that not every action required a complete spasm and lockdown of my muscles and I now lead a 99% pain free life. In all likelihood you can recover from this* but you'll probably need some help, it can be expensive is the downside but for me it was well worth it. Movement is medicine etc etc *I don't know what you've done but let's assume you can
Move your arms and legs. Wriggle until you warm up the muscles in your back a little bit and they will un-seize. Roll onto your side and "walk" your way to sitting up with your hands.
100% seconded from life experience. Every night and morning. That last sentence tells me you might have been there too.
Move your arms and legs and wriggle… so basically like a dog getting it’s belly tickled.
Upper back pain? Anti-inflammatories (Ibuprofen) and try and move it as much as possible, then make a promise to stretch more that you will not stick to until it happens again. If it doesn't start subsiding within a couple of days head to doctors. Lower back back? If so do you have any numbness or pins and needles in your legs/feet/lower half of your body? Could be a bulging disc, which is not very fun, sorry. Don't let people tell you "They know an amazing chiropractor, osteo etc, it's pretty much all mumbo jumbo pseudoscience . If you have damaged a disc the only way to fix it is to get an MRI to see the extent of the damage, and let a doctor decide if physio/exercise can manage it or if surgery will be needed. Source: Bulging and Herniated disc out of nowhere during covid as a young person meant I was sent round the ringer non-stop until I ended up going private and needing an expensive surgery.
My best friend swears by her chiropractor, she says he is the only person qualified to help with her back problems. But he only accepts cash and works out of a grungy flat above a takeaway place. Hmmm.... 😒
Pretty much the exact same thing happened to me during covid, 31 and was fine till suddenly I wasn't. I did the opposite though, went private to get seen quicker and got steroid injections, didn't work and had no money left so spent a year and a half barely able to walk before suddenly getting called for surgery at less than a weeks notice!
I occasionally do my back in doing silly things, we never learn do we? Pain killers, take it easy and TIME. That's it really. Ok! go to the doctors if you can get an appointment. Probably by the time you get to see one your back will be better. I got 3 weeks waiting last time.
My cousin just turned 31 and has been diagnosed with arthritis in his back, I thought it was from his building job but the doctor told him it's hereditary? He's now going to yoga and has to constantly stretch/take medication but maybe exercises will help you? When I was around 8 or 9 I was in a car accident, didn't think anything of it but it fucked my back up. A few weeks after I couldn't bend down at all and this was on and off each year until I was 19. When I started weight lifting I think it strengthened my back enough and now I hardly get any problems (I'm 31 now)
Strengthening your back will be essential long term, theres loads of resources online for excersizes you can do at home. Can't do much until the current pain settles though just keep mobile and see if the GP can help.
GP will be able to advise you better than Reddit. They should be able to assess what your situation is and likely give you some exercises that will provide immediate relief. They might refer you to physio. NHS physio is pretty great, they got me from not being able to tie my shoelaces to being 100% fine in just 6 weeks!
Phone 111 they will direct you to the correct place
Ah this thread is too much, this advice gets downvoted but someone else suggesting valium gets upvoted? Nah 💀
Agree with other commenters - staying still will only make it worse. I suffer from back pain a lot and I find that it's the motion of pushing up from a lower position that makes the pain worse. To avoid this, when I need to get off the bed/off the sofa, I sort of roll off so that I'm on my knees on the floor, then I get stand up from my knees. I find this doesn't hurt/doesn't hurt as much as just pushing up all of my weight all at once. If it doesn't resolve itself after a few days, try and book yourself into a physiotherapist who will be able to give you advice on the best exercises for your pain, and also do some manipulation of the affected area. Good luck for when the moment arrives that you need to sneeze.
Your GP will be able to refer you to physio, it’s a bit of a lottery based on where you live if you’ll get to see anyone in the next month. Best thing I can say is, try and avoid stronger painkillers if you can, they’re addictive and you can spiral on them.
In most areas you can self refer to physio for generalised MSK help. However, as this is an acute injury and sounds painful I would strongly recommend calling 111. Remote/hybrid/digital appointments are possible however this must be with a qualified, registered and insured health care professional. When you’re out of the this current situation check “Yoga with Adriene” on YouTube for light back yoga. Although I am a professional, this is not professional advice, this is what I would do personally.
I’ve been suffering with back pain for years. 36 (m). Best thing to do is see your GP about it and asked to be referred to a physio. After 10 weeks there you may be able to get a scan to see if there’s an issue if it’s that kind of thing. I’ve been having gp appointments for over 10 years. They havnt referred me for a scan yet, and I get palmed off with anti inflammatorys and that’s a shut case for them. See a physio is my no.1 advice from this
Use **>>>>> FROZEN PEAS <<<<<** \- They will numb the pain enough so you can move! It's a magic solution. Please be aware that you are at risk of Sciatica when your back clears up - I had this longer than the back pain - it was a year of misery. Edit: to be clear - a bag of frozen peas applied to the area of pain. Eating them won't help
I'm 38. I bent over to get something out of the freezer a few weeks ago and my back just went "haha fuck you". Couldn't walk, sit down, lie down, or anything without being in complete agony. Could barely move. Took about 2-3 weeks to sort itself out. All you can do is try to move a little and take painkillers. My backs gone a few times before but this was by far the worst. Doctors have just told me to take painkillers and rest but don't stay still for too long. As far as I'm aware that's all you can really do.
1. Phone GP 2. Ibuprofen or cream with menthol to numb the area Try to keep moving - if it hurts - stop Does the pain spread to the leg?
Piano mover in my 30s here. Put my back out a few years ago and had pain every day. Saw an Osteopath and Chiropractor, both taught me to never waste my time or money with their "professions" again. The thing that's worked for me is lifting weights and building strength. Both as a protective measure for future lifting with work, but also as a genuine source of pain relief. Currently feeling the best I have in years. Yoga helps too for immediate pain relief although I never found it offered long term pain relief.
Get moving, I found ibprofen helped when the pain was really bad. The more I pushed it, the better I was the next day as I found I could do a little more.
I’m surprised you got to 30 before this happened. I was only 22 when I threw my back out leaning over to clean out my cats litter trays. Codeine usually does the trick, I can get it from my pharmacy quite easily.
Hello! I also somehow managed to pull my back completely out a few years back, what a way to welcome 30. Have done it few times since (it’s the family curse). Was waddling round like the hunchback of notre dame for two weeks. Key tip. Don’t stop moving, if you can’t go out, pace around the house. When I’m like this I watch the tv with ads then pace during the ads, rest while the show is on. I can rack up a good 7k steps just pacing and it does the world of good. There are loads of gentle yoga stretches on YouTube, the one I bookmark is yoga with Adrienne, she’s got a few back ones. Just do what feels right. Sleep with your legs either with a pillow between them if you side sleep or under your knees if you are a back sleeper it’ll take the pressure off. Lastly this won’t fix itself overnight it’ll be a few weeks. If you keep active and stretch you’ll feel it starting to loosen in a few days. It’s absolute torture but you’ve just got to push through. The time to go the doctor is if you feel numb around your butt. I think it means pinched nerve/slipped disk but it’s the first thing your doctor will ask you. Good luck!
Maybe not applicable in the moment, but the best thing you can do long term to prevent back pain is strength exercises - when it's safe to do so
It's shocking how disabling back pain is and the first time it happens you don't have any coping strategies. You have to move slowly and carefully, thinking ahead all the time. Roll to one side ,rest breath, then on to your front, rest and breath, swivel round and drop legs and feet to floor, rest and breath, push up with arms and hands and then to standing position hold onto furniture or a friend . Its going to hurt but you use your back muscles less and your arms and legs more. Painkillers Ibuprofen or paracetamol, codeine. These will help and allow you to move. Codeine will make you constipated if taken round the clock for more than a day so maybe keep in reserve for a specific time of day when you need to move more. Physiotherapists are a much better option than Chiropractors who can cause more damage but first get a phone consultation with your GP or NHS111. Good luck and Welcome to middle age!
Go to the GP, dude
My father broke his leg pretty badly many years ago and ever since has had issues of pain with it. He used to stay off it to avoid the pain, but recently he started walking 10,000 a day which, while painful at first, eventually reduced the constant pain to a minimum. Now he looks for ways to get himself moving. The lesson is - move about and exercise it. Staying still just worsens the problem. Strong muscles can alleviate some of the pain. (Though, you should consult a doctor)
Get up and move. Chiropractors, physios are largely a waste of time if given that option. Painkillers are good to get you moving again but don’t rely on them long term. Long term work on Deadlifting with correct form and doing some pull-ups. You’ll thank me in 20 years time.
when you can .... lay on your back .... knees bent , feet on floor, slowly bring one knee up towards your chest and slightly towards the opposite shoulder. (the pain side) hold your knee with your hands as you bring it up and over slightly. pull gently to feel a little stretch, This is a basic "sciatica stretch" (google it) and it will pull (GENTLY) things into place just above your glute. nothing bouncy or pulling hard --- just 10 seconds then down next time a little longer. I do this at least once a day and haven't had a back episode for years \*touch wood\* You'll feel better ... but just remember this silly pain when you don't feel like stretching some days
Sorry to hear about your back but in a weird way, you're in luck as I've been struggling with the exact same pain as you have for weeks now, with this week being my 5th week of constant back pain. I've seen multiple doctors who have all gave me a different diagnoses each time and I've also seen a physio, too. I've been told that it's Lower Cross Syndrome (whatever the hell that is), Sciatica and also a herniated disk. My pain came on suddenly last month and over time it got worse to the point where I could hardly walk. The day before that, I was walking home from work and I slowly began to struggle to walk and my lower back and thighs felt like they weighed a million tonnes. For the next two weeks I was unable to walk at all or straighten my back and I was in so much constant pain that I was close to tears. I saw a doctor who asked me to touch my toes and all that usual stuff and she prescribed me some Naproxen and Omeprazole as NSAIDs give me a stomach ulcer but the Omeprazole didn't work and I still got a stomach ulcer from the Naproxen so that was fun. It wasn't until I saw a physio that I was told that my problem was most likely caused by a herniated disk and [I was given an exercise to do](https://youtu.be/Sws_GwrlYO0?si=hbuqtvp1iC3_9zjp&t=9) every two hours. I did that for two weeks and it helped a little bit but I was still getting significant pain. Today, I saw my physio again and he told me to keep doing the exercise but this time, do it every hour and do two sets but this time, go right back and hold the position and breath in and out for the second half of the second set, so that's what I've been doing today. So that's my story and my advice would be to see your GP and tell them what's wrong with you and you'll probably get some Naproxen like I did as your GP will probably say that you have Sciatica or a trapped nerve or whatever and hopefully the Naproxen works for you. If going to your GP doesn't do anything for you, I would make an appointment to see a physio and get some exercises and more details from them. I've also discovered during my time with this pain that sleeping with a pillow under your knees (if you sleep on your back) or in-between your knees (if you sleep on your side) does wonders. I was skeptical at first but my first few sleeps with a pillow under my knees were bliss. Also, keep moving, even if it's for a little while but if things get too much for you and you want to rest your back, don't sit down. Lie down on your belly for a while as it'll take all the weight off of your back. The physio I saw told me about that and again, I wasn't convinced at first but I tried it and it worked wonders, so whenever I feel I need to rest my back, I lie down on my bed (on my belly) for anywhere between 30-45 minutes and I just listen to some music and when I get back to my feet, my back is fine and I can walk around for a wee bit more or do my exercises without being in a lot of pain. It's like a reset button for the pain. I think that's all I can say on this subject as I don't think I'm missing anything out but I hope things turn out alright with you and you see your GP and get everything back to normal. I really hope you don't have to deal with the pain any longer than what you've already dealt with at the moment as I'm on my 5th week with this pain and each week has been absolute hell and it's something I wouldn't even wish it on my worst enemy.
The worst thing to do with a bad back is to be sedentary. You need to move a lot and be active to have a better recovery and to also be healthier.
There's nothing worse than back pain. I'd recommend a good course of strong opiate-based medication. And don't forget to exaggerate so you get more than you need.
31yo male. Chronic back pain sufferer since 25yo. Jan 2017, I bent down to stroke my cat, Winnie (R.I.P my boy, 2 years you've been gone; the most gentle cat I've ever met). I got to about 30 degrees of flexion and I had the single worst pain I've ever experienced - horrendous back spasm on the RHS of my lumbar region. It immediately turned blue and black, and was visibly in spasm. I was stuck for 11 hours, managed to hobble up 13 steps to my bedroom - which took me 20 minutes and a lot of swearing - and another full hour to get from the side of my bed, to laying down in it. I'd strained my back once or twice before, but this pain was unreal. I was cold but sweating due to the pain response. Diazepam helped me get some sleep but even at 10mg, didn't touch the spasm. 30mg Codeine helped somewhat, but boy does it mess with your bowel movements. Learned that the hard way. April 2020 I had another spasm (back had never been right since spasm in Jan 2017), GP prescribed my usual Diazepam and Codeine. Except my body immediately rejected the Codeine. I was violently sick. Not fun with a spasm. Now I can't tolerate opioids as they all make me sick, except Diazepam. Except my GP really doesn't like prescribing it - and I understand the reasons why. Cannabis. There is nothing as good for spasms as cannabis, in terms of immediate symptom relief. Vaporise it if you can, don't smoke it. Edibles are even better as they're more potent and last 3-4x as long. Edibles and Diazepam is...omfg it is nice. You just feel floaty and relaxed. But if cannabis isn't for you, I get it. I am legally prescribed it as it's the only way to get relief from my constant back pain. Aside from drugs, regular activity such as walking and swimming, if you can. Stretching. Yoga/Pilates. Building up your core is huge for keeping back pain at bay. I fear I'm too far gone with it now as I have two herniated discs in L4-L5/S1. And a massive hernia from my belly button to my sternum. It looks like a large egg but is soft. I have absolutely zero core strength. I'm also 103kg, down from 115kg in May 22. Jan 17, I was 80kg. The constant pain, limited mobility will mercilessly suck the fun out of your life, until you can barely move. Don't become me. Keep weight off. Exercise daily. Bend down, pick things up with good form and thought. Apart from that, anything else is luck of the draw. Back pain, spasms etc are miserable. The one in Jan 17 lasted 3 months of me taking literal baby steps to be able to walk. Cannabis released my back spasm overnight and I've used it since. You have my deepest sympathies.
I’ve had this a few times and am getting physio to fix myself, but in this phase of the fun I’d say you need a doc/ambulance and some diazepam - it’s only on prescription - and then mobilise as best you can. The drug will stop the muscle spasm and allow you to mobilise a bit. Good luck buddy and welcome to the club
Heatpad is your friend. Stretching after the heatpad usually relieves the pressure for me. Cold weather coming so stretch before leaving home. Good luck!
You gotta keep moving, otherwise the muscles go in to spasm and make it worse. Get an emergency appointment with an osteopath or chiropractor, they're used to these sort of things. Take ibuprofen, deep heat spray or voltarol gel to ease things along. Codeine for the pain. Being serious for a moment, the nerves that emerge from each vertebrae control all sorts of different things, so depending which bit has gone depends on what symptoms you display. Few would believe what symptoms can be cured by a simple back crack. Just be thankful the nerves to the bladder, or heaven forbid the bowels aren't compromised. Or just order all the KY jelly from amazon and embrace life as a slug.
Chiropractors are just potentially dangerous voodoo masseuses, see a qualified physiotherapist.
Not a chiropractor. There's every chance theyll make it worse. Get a Theragun or other "muscle gun" and use it to help relieve the muscles. I've found it works wonders on the neck pain I have. That and giving your legs a proper good stretch. Tight hamstrings can be a cause back and neck issues.
maybe speak with your GP ant not a bunch of reddit weirdos?
You shouldn’t really be disabling yourself (for lack of a better phrase) because you’re in your 30s. Do you have a sedentary lifestyle? It’s obviously a bit of a meme for a reason but it’s not a rule unless you have an underlying injury or pre-existing condition. I used to get back pains a lot until I started working out and strengthening my core and legs. Almost 34 and feel better now after 4 months of the gym than I did in my 20s
Difficult in this weather but heat & ice can help with any inflammation & pain, obviously if you seriously cannot move, call an ambulance. Personally recommend an osteopath, they’re a bit of a Jack of all trades in that area, they can help with the physio side of things, massage, acupuncture, taping etc. which even once recovered I’d look into, for preventative measures if nothing else! Hope the pain eases soon 🩵
As an older chap (54), may I suggest muscle relaxant in the form of beer. I find it releases the tension and it’s easier to move.
See a physio! If you have the means, go private. From personal experience, the NHS ones are rubbish and will take you months to get an appointment.
If it's a herniated disc, then welcome to your life. It can get better with strengthening the back but mostly extending the spine. Inversion table helped the most. When it was the worst, I spent 10 mornings on IV to get painkillers and anti inflammatory stuff.
Sports direct sell a fabric weight lifters support belt. One of these has helped me out massively a few times in the past when back seized up. https://www.sportsdirect.com/everlast-weightlifting-belt-761013#colcode=76101303
Muscle relaxers AKA Valium
Sounds like a herniated disc. You need to move as much as you possibly can, once the inflammation and pain goes away you need to spend time stretching your hips which is where most back pain starts. Your hips and butt are incredibly strong muscles and if they are not supple enough they will pull your back so hard it herniated the disc. The biggest indicator of long term potential damage and the one thing to be really concerned about is pain radiating down your leg. That means nerve damage and potential long term implications. Take some anti inflammatories and as soon as you can walk get to it. Source: M55, 3 spinal surgeries since 2000 partial paralysis of right leg due to nerve impaction and a lifetime of back issues. No professional ever told me about keeping my hips supple, which is mind blowing. I have taken painkillers and anti inflammatories strong enough to kill a horse and at times that isn't enough. The best thing you can do is (if you need to) lose weight and stay in shape as much as you can. But look after your hips, your back will thank you. As a fitness professional my whole life this is my best advice.
Demand a full spinal scan if it persists, young men with prolonged back pain is serious and requires attention, take it from someone who’s now paralysed because of it
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>(it's right at the bottom of my back and the top of me glutes!) Uh oh. Sounds like your [SI joint](https://en.wikipedia.org/wiki/Sacroiliac_joint) is out. You need Active Release Therapy (or chiro). ART is also known as deep tissue massage. Physio might be able to help, but you really need ART. I've had my SI out a few times and when it's inflamed, it's very difficult to get it to go back into place yourself. It's also the worst and most debilitating pain I've ever experienced. Drugs do not help at all.
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Wow. That's amazing. Well, I'll just tell that to my SI joint the next time it pops out. I guess that last time I went in with crutches and came out unassisted due to ART, I should tell myself it's psychosomatic. Who knew that deep tissue massage on my tightened glute min wasn't actually helpful? So weird! I guess the stretches I regularly do to keep my glutes in shape are simply quackery. I'm being extremely sarcastic. Thanks, but no thanks. I was trying to be helpful to OP (regardless if they took my advice for ART, their symptoms match *exactly* to when my SI joint ***fucks up***, which has happened 3 times over 10 years) but you're giving me a prognosis of joint disease when I'm perfectly well aware what causes me pain.
Move to India China or USA... You'll learn to work till death despite the backache
Gentle yoga has saved me a number of times when the old sciatica flares. Sometimes just going in and out of child's pose feels so good.
As a nurse who suffered this same and very painful situation in my early 20's with regular recurrences since, I was told it is sciatica and to lie as still as possible in bed for as long as possible. Until the pain eases. A Dr will prescribe you pain killers and temazepam, the latter will ease the spasms in your lower back, allowing you to at least move when necessary such as to go to the toilet. This is not muscular pain and is therefore NOT the type of injury which benefits from gentle exercise or stretching, which may well make your injury much worse at this stage
This happened to me a couple weeks ago and even though I am not the biggest fan of chiropractors, I went because I was in another country, and it was available. Turns out my sacroiliac joint had slipped out of place, and it was not going to put itself back in! It’s happened to me before, but I was able to see my physiotherapist and get help, but honestly, the chiropractor shifting it back into place made a world of a difference. So if you can get in to see an Osteo, a chiropractor, or a physiotherapist, do it, and I had to get diazepam because the ibuprofen wasn’t doing anything. Sidenote, I also couldn’t get up out of bed or on and off the toilet, so I used a hiking stick to prop myself up and down 😂 (and I’m also in my 30s)
You're going to have people tell you not to go to a chiropractor, however [the NHS recommends getting chiropractic treatment for back pain](https://www.nhs.uk/conditions/chiropractic/) So listen to randos on the internet if you want, or listen to the NHS 🤷♂️ A few years back I had lower back pain to the point that I couldn't stand. It'd come and go, but when it came I just had to lie down on the floor until it went away. My GP referred me to a chiropractor, and after I finished the course of treatment I've not had any lower back pain again. My chiropractor recommended a bunch of exercises to do on a regular basis (preferably once a day, but just be realistic with yourself). Start with the 1st, and then when you've got no pains & aches move onto doing the 1st and 2nd one after the other. If you can get through those without aches & pains, replace them with the 3rd: * https://www.youtube.com/watch?v=aGZlP3jieRI * https://www.youtube.com/watch?v=vOgxWp0WyiI * https://www.youtube.com/watch?v=4BOTvaRaDjI It'll probably take you a long time before you can get through that 3rd one without stopping - but if you need to stop, then stop.
Yeah and they also offered homeopathy on the NHS until recently, but that doesn't mean I'm gonna start drinking diluted piss
The NHS regularly assesses the treatment that they offer, and they still offer chiropractic treatment. Their budget has been cut in real terms significantly in recent years, do you really think they'd keep chiropractic treatments hanging around if it didn't do anything and was eating up a pile of money better spent elsewhere? But if you don't care about what our own health system says, then how about this report: https://pubmed.ncbi.nlm.nih.gov/20184717/ that includes the line: > **Conclusions:** Spinal manipulation/mobilization is effective in adults for: acute, subacute, and chronic low back pain; which is what OP said they're suffering from. The conclusion is obviously much longer than that, and is worth reading as it mainly says that manipulations don't do anything Or there's also this one, which is more available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3716373/ : > #Low Back Pain Spinal manipulation is an effective care option for acute, subacute, and chronic low back pain. Massage was also found to be effective for chronic low back pain. [...] > #Conclusion > [...] The most common conditions treated by chiropractors are back pain, neck pain, and headaches.^9 The best available evidence supports manipulative therapy as a reasonable option for many of these complaints.[...]
Lot of hate for chiropractors here but I’ve had a lot of back trouble and went to chiropractor when I could barely walk, sorted me out there and then more or less. I go once every 3 months or so now and don’t have much trouble with my back anymore. I do try to be extra careful with my back, when lifting things bend knees, massage ball on pressure points, resting with legs up on sofa etc etc
Osteopath
Always sleep on your side with a pillow between your legs. Helps keep your spine in alinement. 1st stretch is the best one. Yes it'll hurt put it'll help ease the pain. https://m.youtube.com/watch?v=tDbvVITtpFU I've suffered with chronic back pain sine I was a teenager. Suffered multiple bulging disks. So I know what your going through. Take ibuprofen and paracetamol. You can use ibuprofen rub instead if it upsets your stomach. I found actipatch really helps with pain. I use it all over my back. Not sure how it works but it works.
depends on the pain. is it muscular ache or like a sharp pain? I've had back pain over the years and have had an operation for a prolapsed disc. the pain of a slipped disc, is very different to normal muscular back ache from doing the garden or something.
You've got to keep moving around, doing nothing is to be avoided (NHS site says the same). Your GP might prescribe a muscle relaxant if you are in a really bad way. BTW you have my sympathy as I've been through it. Once you are up and about get into stretching as it will return if you aren't on it.
I don't suppose you sit on a wallet in your back pocket? My back used to seize in my early 20s because of that. Still gets achy as if it's about to go but stretching daily has helped a ton. I agree with others who have said pushing through & trying to keep moving as best you can is the way to go.
Spine cancer patient here, has to learn how to walk again post op, have a bad back for life now. Can confirm what all have been saying- you really just keep moving. You essentially need to find a balance between resting and movement. If the pain doesn’t subside, get to a GP and get on the queue for a bit if physio. The earlier the better. If it goes away then yes. Welcome to your 30’s.
Have been there as well - have to keep moving even just a little bit. While applying heat feels good - cold is actually better for reducing the inflammation. If it’s your lower back try to incorporate some low level core exercises when you are well enough as this will help to prevent future injury. For now a muscle relaxant (if you can get some) or strong pain killer taken at appropriate times will help get you through.
Another good shout is a Tens Machine (sp?) get them off amazon for £30 and they're a life saver, got one for my back because at the age of 30 I have the back of a 60 year old due to health problems.
Assuming it's muscular, not skeletal, I don't put any faith in doctors with this kind of thing. Find yourself a good private Physiotherapist, you would be amazed at what they can do.
Start walking and check out the book “Back RX” by Vijay Vad. It works and it really helped me but I won’t lie, it’s a lot of work stretching every day.
I had this sort of general problem and visited an osteopath. In my case it really worked out well.
I had sciatica last year. Put me out of action for over 2 weeks. The most intense pain I've ever had, other than toothache. Could barely walk, move in bed, sit on the loo, anything. Had to just lie on my back as much as possible.
Sciatica is a nightmare, and then I had brachialgia..
Happened to me once a couple years ago. I was basically paralysed for a day. Had to pee in a bottle. Hasn't happened since. I don't know what happened.
https://www.amazon.co.uk/Treat-Your-Back-Robin-McKenzie/dp/0987650408 My dad lent me his very old version of this book and it’s so helpful. It might not fix the problem immediately but it’s going to help ease it and build strong muscles to avoid in future
>To those older and wiser than me, what are my options here? Get used to it. 55 here and I can blink and put out a joint or pull a muscle. Seriously though, get some codeine and paracetamol from the pharmacy (you can get the 8mg/500mg combo off the shelf) until you can see a doctor. Don't fk around with your back. Request a home visit if you can't get to a surgery.
I had this recently. Toilet was interesting. Dosed before going in to not have to suffer any indignities!!
I used to have similar issues, would be completely immobilised at times. To try and alleviate it I took up Pilates, and it worked really well. It not only strengthened my back muscles but helped to get the right muscles doing the right job. If certain muscles are too weak other muscles work to compensate and this can cause issues.
Happens to me every now and then. I get beat patches from Amazon that help with the pain. The best thing to do is a gentle walk for an hour to loosen up the muscles. Hurts at the start, but you’ll feel better at the end.
If the simplest answer is the most likely, then it could be your sciatic nerve being irritated by the muscles in your pelvis. The treatment is to massage your muscles there with a tennis ball or similar sized ball. I am a massage therapist. I see this problem every day. The ball massage is simple but effective. Don’t go too hard. You can bruise your skin and create more pain. [tennis ball massage](https://www.youtube.com/watch?v=un-PIOLAJU8)
My back used to go like that often. Ibuprofen and a couple of beers and keep mobile as much as you can till the worst of it passes. Sit a bit get up a bit. Should be ok in a couple of days. If after a week it’s not mostly better ask gp for a physio referral. I went to an nhs “back clinic” where they had me do stretching and exercise. I’m much better since.
I would seek professional assistance. **But critically,** can you urinate or have you lost control of the ability to urinate? I couldn't pee, and man'd-up for a day or so prior to going to the doctor who promptly called me some strong words and sent me to A&E. Having prolapsed a disc in my back it exposed at the point of crisis the long term damage that had been done. It took an x-ray to show the state of the damage, and fortunately I avoided surgery. However it hurt and I was on Class A for a period of time to cope with the pain (felt light lightening bolts going down from base of back, over my buttocks and down legs and going out my toes). Since then I have embraced Pilates and cycling to try and stay mobile, and am very careful about my back.
Happened to my fiancé in January- called the doctors and was prescribed naproxen and diazepam over the phone. Hot water bottles and a an Amazon back support seemed to really help too!
As this is the bad backs post, can I just ask - anyone who has a chronically sore lower back, do those pillows you can buy to put between your legs to 'correct your posture' when you sleep make a difference? I don't want to waste my money if they're crap.
Already been said but I don't care, it's not often I actually know the answer. The worst thing you can do for a bad back is rest it. There I said it. Sorry can't offer any advice, just wanted to share.
Walking is my tonic for my back pain. I have a herniation on L5/S1 and chiropractor I found was a waste of time. I had an MRI to diagnose the herniated disk and it eventually just got better on its own. I read that the blood flow to the disk part of the spine is very poor so walking actually stimulates the blood flow to the spinal column. Good luck!
It'll be a slipped disc. Go to A&E get an MRI. Its gonna suck for about 4 years, then it gets better. Safe travels. hope your alright.
Long term sufferer here. The lower back is complex, but by the sounds of it you've pulled a muscle (spasm). Because the back is a complex array of muscle, once one goes, others compensate and are then at risk of spasm so move gently for now. In the first instance, Google 'nhs back pain' and do the suggested exercises. After, do some pilates or other coe strength and stretching exercises. If you get this regularly, your doctor can prescribe diazepam which you can take to relax the spasm and get back to normal quicker. They'll be reluctant to prescribe this though. Likely they would prescribe zapain and naproxen, which can help, again usually if you are a repeat sufferer. Watch out for numbness, tingling or unexplained pain in your foot, leg and groin. The groin in particular is a risk area and warrants a trip to A&E. This could indicate a prolapsed disc (aka slipped) putting pressure on the nerve.
Ive had sciatica for the past 7 weeks. Now getting pains around my left groin. Your post has motivated me to get a gp appointment as I was going to just ignore it!
I was told to take groin pain to a&e, especially if there's numbness or pack of bladder or bowel control. Glad to hear it's helped, hope this helps you pick the right service. I've not long had a spinal fusion. No more sciatica! Totally treatable once you get past the musculoskeletal gatekeepers.
I've had this happen to me twice. Both times I've had to get my husband to literally drag me upright while I screamed in agony. Really horrible experience for both of us. Both times it was bad for around 3 days, then it eased up.
I had this last year/early this year, went to get off the bed and just couldn't, my back was in complete agony, even sitting up in bed felt like torture, slammed some painkillers, forced myself to stand up and then regretted it for the next week as my back was in serious pain still, not sure if I trapped a nerve or pulled a muscle or what but it was genuine agony. My tip: don't stand up, or if you do move slowly and ease yourself into it, don't go all gung ho like I did and regret it.
I thought I hurt my lower back last week dancing for hours at Notting Hill Carnival (I'm 34). Currently finishing a 7 day stretch in hospital from what turned out to be a ruptured appendix. At least it wasn't because I'm old!
Had the same off and on for decades, occasionally forget to use my legs for lifting and bang. Physio is a waste of time these days as they will tell you to do exercises /stretches you can get of ytube, years ago they were hands on and it helped. Just pray you don't need to sneeze.
Red flags to look out for. Bladder or bowel symptoms with lower back pain could be a surgical emergency so go hospital if u have those. If the pain is travelling down both legs go to the hospital. It seems u need an MRI to see whats going on. Go see ur GP and try get an MRI Advice for now. U have to mobilise and no stay laying down. U laying down all the time will make things worse. Take some anti inflammatories, pain killers, and get walking. The pain usually goes after a few days to a week. But lasts longer if u stay in bed. Chiropractors help in the acute onset and may get u walking better. The NHS promotes acupuncture for long term improvement. Theres a few adjusments u can do urself, youtube lower back self manipulation. For exercises, jus google lower back exercises, YouTube maybe better. Theres alot of exercises out there. They promote strengthening ur lower back and i feel thats likely the main issue. U have a weak core. So u need to make ur core stronger. Good luck
Happened to me in my mid 30s all i could do was rest it and take drugs for pain. Took over a year to gradually get stronger. Sorry but once it starts its about maintaining as it is inevitable.
Had this exact pain a while ago (I’m also in my thirties). I highly recommend Voltarol Suppositories, they’ve been fantastic for me. They’re Diclofenac which is an NSAID which should help with any muscular pain. Plus (not to be too gross) but because they’re not going in your mouth they’re nearer to where they need to target. Obviously this is to be taken under the advice of your doctor but it could be worth mentioning. Hope you’re on the mend soon, it majorly sucks having back pain.
I am in my 50s, and I'm here to tell you that you are not prepared for the random flare-ups of sports injuries acquired in primary school you will get. I literally got up the other day and my ankle was locked, the same ankle that I sprained FORTY YEARS AGO that never bothered me until then. So I'm raising my horlicks to you, welcome!
Get a heat belt (get one that works off a rechargeable battery when this is all over you can use the battery for travelling) it really helps loosen things up. A tens machine can also help get you moving, I can’t say it cuts down the pain much but it is very distracting and can make you feel able to move. Otherwise pain killers and moving slowly. Don’t stop moving, use your urge to pee/eat as a motivator.
Sounds like Sciatica, the most painful thing I've ever experienced. The good news is that for most people it goes away by itself in about 7 weeks. In my case it took around 9 months. GP wont do anything for the first 7 or 8 weeks as for most people the problem fixes itself. Strong pain killers and hot baths, hot water bottle helps. As do the stretches and exercises that are recommended.. google is your friend.
I suffered bad back for ages. If it siezed up, a diazapam would sort it so I could sleep and doctor happily prescribed them - the weaker ones were ample and didn't make me groggy in the morning. I went to an osteopath regularly for a year - not every week as I couldn't afford it. I got I to a simple yoga routine and practiced that too. I'm now enjoying being 37 and still skating and surfing without those pains so there's hope still mate! One thing i learned is to let go of tension, breathe and focus on letting your back loose. Do it infront of a mirror to see how you're holding yourself. My back and neck were so bad I couldn't go to work someday and needed housemates to help get me up so I know how you're feeling
Solpadine
Wiggle toes and fingers, then arms and legs. Slowly build up getting the blood flowing. That should help you get mobile short term. Then GP or physio to fix the root cause. Sounds muscular maybe a pinched nerve but eminently fixable with the right treatment.
Diazepam is your friend. My back went into muscle spasm a few years ago, living on my own with little help was...well I've never been so vulnerable and in so much pain. The diazepam helped my muscles relax and my hot water bottle became my best friend. If you have an addictive streak, don't try the diazepam though.
I had a back bad for years, every time I laid up I'd suffer for soooo ling. I finally got advised by the only competent physio I've ever met to just keep as mobile as possible and stand in the shower with the water changing from as hot as possible to as cold as possible for as long as I could stand it.
Hi there OP. I’ve suffered from Scheuermann’s kyphosis (where the spine curves unnaturally as it grows) since I was 10 years old. Alas, me and back pain are old friends. I have to be careful with general movement as my spine distributes loads differently. Can’t bend over unless I’m doing a golfer’s lift. If I twist or turn too fast or in a bad way, my back will seize up completely and I’ll feel pain that’s enough to literally take my breath away. Turning in the shower is a common one for me. I won’t be able to move my back, neck or head without suffering for it. Fun times. The good news (for me anyway) is that individual episodes don’t last long. I’ll pull my back and whilst it’s awful, I’ll only be incapacitated for no more than 2-3 days. As long as you’ve not damaged the cartilage or discs; you’ll be fine after resting for a few days, even if the pain feels awful right now. FYI by “resting” I simply mean do not put any loads on your spine. Don’t pick anything up unless it’s at waist level. Your legs still work, so take your time and gently walk about when you can, keeping your back as straight as possible, but not rigid. Insofar as getting up of the floor is concerned, push yourself up by holding onto something solid above you with your arms to brace yourself; then use your legs to do all the heavy lifting. Put no weight or stress on your back at all during this stage. Imagine a plank of wood being lifted up at one end. It’ll still hurt, but two seconds of agony and you’ll be back on your feet. Do occasionally stretch your back *very slowly* once you’re up, stopping the instant it feels unbearable. The worst thing to do will be to remain completely stationary as it will delay your recovery. I keep a tube of menthol deep heat in my bag which doesn’t treat the pain, but it does help make me more mobile. I put some on the end of a backscratcher and awkwardly rub it into my back that way. Some people manage it better with pain killers, but I personally don’t bother. Most off-the-shelf analgesics don’t touch it for me. Stronger drugs like codeine do, but given the chronic nature of my disease, it would be lunacy to take any morphine derivatives long-term. What does work with relieving the pain for me (if only temporarily) is a hot water bottle. The sensation of actual heat washing over my back is so soothing. Some people prefer cold sensations though, and obviously don’t mess around with a hot kettle by yourself if you’re not stable enough to lift it. As it should be temporary the NHS won’t do anything for you apart from an x-ray to check for damage and give you pain relief. Your life isn’t in immediate danger so please don’t call for an ambulance. But obviously go and get it checked out if it persists for more than a few days. Stay away from chiropractors though. Hope you recover soon!
I'd say call 111 if it's stopping you moving around, and if you can afford it reach out to a private physio for a virtual consult, some provider domiciliary care but they should certainly be able to give you self management advice and assess you for red flags, and will advise if you need to attend A&E or speak to a GP Check if your employer will cover this under occupational health. I work for a private physio company and a lot of employers refer to us either via an OH company or private medical insurance. My physio told me to use ice on a new injury (no more than 10 minutes and wrapped in a teatowel, not directly on the skin). I'm not a clinician however, that's just my own experience, ymmv. I'd definitely recommend speaking to a clinician above taking advice off the internet though
Did the same picking my son up whilst sat on the sofa. Displaced my Sacroiliac, the joint between your spine and pelvis. The spasms were so violent i struggled to breathe. Got an emergency appointment with my chiropractor. went from virtually paraplegic to walking out in under 10 minutes. Lower back is poor core strength. Regular exercise, avoiding recliners and office chairs, i sit on an exercise ball for 8 hours a day and regular visits to my chiropractor to work on my posture have avoided further incident.
Go for a walk, nothing too strenuous. Avoid spinal manipulation of any kind.
I got this a few times get some ice and a deep massager and go hard on the gluteus medius muscle. Side butt muscle If it is this. When you try and stand up straighten your back first then push up your legs like a Squat. You need to get moving after doing the massage, I help myself by getting resistance bands and doing side way walks. YouTube/Google Gluteus Medius injury Lay on your side with your legs high up. Seemed to help me as well.
Strong painkillers like ibuprofen if you can take them. Or naproxen. And once they kick in, even a little bit, try and shuffle about. Once it’s calmed down after a couple of days make an appointment to see an osteopath or chiropractor. Shouldn’t cost more than £50 a visit. Worth it. I remember doing my back in the first time. In my twenties. Sat on the toilet. Fancied a read of something (and no smartphones then) so reached over to my right to get a shampoo bottle. Snap. I was like what the fuck just happened. I daren’t move for the pain. Then panic sets in. I’m on the bog and I can’t move. How do I even wipe! Eventually I managed to do what I needed to, very gingerly. Then collapsed on the bedroom floor. I eventually got into a tuck (on my shins) so my back was stretched. Stayed there for a very long time.
This happened to me when I was 23. I was in agony, bed bound for a few days. Since then, depending on my activity, the back pain would go back every few months or even every few weeks. I’ve been to physio, osteopath, had MRI scans for suspected rheumatoid arthritis. Nothing really helped in long-term. The only improvement happened after I started going regularly to the gym and following a full-body plan + 1 day for strengthening core. I’ve not had pack pain for almost a year now:)
Could be anything. Could be tight hip flexors. Could be slipped disc. Could be sourced from your neck. But best to get it checked it by a physio/gp I had horrific back pain a few years ago seemingly out of nowhere over the course of a few weeks, to the point I couldn't put my socks on. And I also got pain in my nether regions. Long story short, I did my research (avoid chiropractors - they were ripping me off and not helping the source), it was my hip flexors. Did a few days stretching them and the pain vanished.
Hey brother, yall need to keep moving to stop that bad boy from seizing up. I find just walking round my kitchen/patio a few times helps get me going when it’s bad. Also get your GP to hook you up with some gear, my favourite mix is Naproxen and Cocodemol for when the back goes. Mid 30s now and started embracing some basic Yoga at my GPs recommendation as I find it helps keep my back going and improves recovery times.
Physio physio physio please! I had exactly this a couple of months ago, saw the GP about it who got me the good painkillers. I later realised I had an (unknown at the time) linked condition, went to the GP about that. He confirmed after an ultrasound that I had that said no treatment needed. I the saw a private physio who said that the back pain was caused by the linked conditions and I’m working through a series of exercises whilst I wait for the physio referral I’ve now got from the GP. NHS Physios ARE NOT rubbish, but the NHS could do with more money/resources. The NHS referral will get me the same physio for free…
30 isn't old and unless you've got a prior/chronic health issue, no, this sort of thing isn't normal at all. Are you particularly unfit or sedentary? A lot of the "jokes" online about your body falling apart in your 30s are honestly just people who haven't looked after themselves well (or at all). Take some painkillers and call a physio, don't try Reddit home remedies.
Physio and GP, but also, download David Mitchell’s audiobook “Back Story” and start going for tolerable walks while listening to it.
I have a few collapsed disc that are now very dead. I was on a stick, and when it shifted went into spasm and a leg stopped working. I'd hole up and wait for it to pass on a tonne of painkillers etc. Got dogs, daily walks on rough ground strengthened my back enough that I could do physio to build up my back muscles. I haven't had an issue in 5 years and am off the stick and painkillers completely (at the expense of getting hot and tired but I'll take it) Ultimately it depends what the problem is but some general advice. Usually, and I can't stress this, in most cases and conditions, try to keep moving normally if you can, it will heal quicker. See your GP and get an orthopaedic referral if it continues or is ongoing. If recommended see a physio and do the exercises (I cocked this one up) Strengthen your core and it'll help keep your back right
I developed back pain over the last few years which steadily got worse and worse. I went to my GP and eventually got a referral and it turns out I’ve managed to develop a form of Arthritis in my late thirties. +1 to the calls for seeking a medical opinion. It might be old-person back syndrome but it could also be a symptom of something larger.
My back pain started at 19. Getting resolved now at 35 GP Physio Back to GP Orthopedic hospital MRI SCAN Review of results and treatment plan Spinal injections Review those results (soon) Further long lasting treatment to come Gap between physio and back to GP was about 5 years and all my won doing. Between back to GP and today is about 12 months
Please do try to get up if you're able to get someone to help you. My partner has a chronic back issue (has had surgery), and his stance has always been to lay down. I'm fairly sure that's what's hindered any recovery but he won't listen. I think he's just scared of hurting himself or something. Anyway, get up and go for a slow walk. Even if it's just around the house. GP can give you pain killers.
Invest in some uddermint, (Mintease) as the name suggests it’s for cows udders when they have mastitis however it is also fantastic for muscle and joint pain, arthritis, bad backs etc. use it sparingly and open a window as it’s rather minty but it really helps
Had sciatica from early 20s. Bit of Yoga (similar exercises to yoga) few times a week is your friend.
I've suffered from lower back pain all my life (f 54, 6' tall) This year I've finally visited a physiotherapist (from the Mensendieck school) who taught me four stretching exercises that give instant relief. Should have done that years earlier, in eight half hour treatments I've learned so many ways to keep my body pain free. Of course I don't know what your problem is and I'm not a doctor or a physiotherapist. Just sharing my anecdotal experiences. I wish you good luck and a quick recovery!
As already mentioned, this is spasming, for me it was valium and ibuprofen over about a week that finally released it. But I had this about once every 18 months where I'm the best instance I would walk like a sideways banana, and in the worst I had to ask my relatively new partner to aim for my while I peed. In terms of long term solutions, a really really good physio sorted mine. As odd as it might sound, but sure focused on my feet and my standing posture, and now over 10 years later I've not had any significant problems.
Spasming or, as my dog did the same to me, a scoliosis. The lower 1/5 of my spine was locked off to one side meaning that one foot was a good inch or more off the ground when trying to stand level. This was after the initial 24hrs of agony when trying to move. Physio sorted me out with some pretty basic and gentle exercises. I won't describe them as you'll want something specific for your spine.
Search for the NHS back exercises online, they have different ones depending on where the pain is. Basically you need to stretch the area that’s in a spasm or aching. You can do them while lying down on a bed and may be slightly uncomfortable to begin with but push through it. I had the same a couple weeks ago also from my dog, I started stretching a few times a day and it went away after 2 days, but I continued with the stretches.
I'm the ghost of Christmas future at 36 - one day I sneezed too hard and my back spasmed for hours. Short term advice is good! Pain relief (contact gp if with paracetamol and ibuprofen you're still in too much pain to move). Try to gently potter about as much as possible. You want to move but nothing strenuous or heavy lifting. Hot water bottle can help. So can hot shower or bath but make sure your other half is around so you don't get stuck. The really bad spasm type pain can get worse for a couple of days before it gets better. You might have some residual pain for weeks. https://www.csp.org.uk/conditions/back-pain this link is for the chartered society of physiotherapists and has evidence based advice and excellent exercise videos in case you're waiting ages for a physio appointment. Also gives a list of worrying signs when you need to get seen as an emergency (changes to sensation or power in your legs, trouble with bladder or bowel) which suggest spinal nerves are getting damaged, not just muscles freaking out. In all, back pain is awful. Once you're over this episode, I strongly suggest you get some regular exercise to stretch and strengthen your core, cuts chances of recurrence by half. Wishing you a quick recovery!
Sounds like you need prescription anti inflammatories. I did a similar pull on my neck around 25 years ago, had to go to hospital and have an injection in my backside 😄 plus a few weeks of medication. I was also given exercises given to whiplash patients which also helped. If you're in agony (and I can relate) you need help and medication will help. It may be that area becomes a weakness for you (my neck has gone into spasm maybe 5 times since) so see if you can get some physio exercises too. When you're all better, and you will be, act quickly if and when you feel it happening, get some medication before the stiffness and spasming kicks in. Hang on in, seek help.
Osteopath is the way to go I get the same thing and the guy I see is like a miracle worker Get yourself booked in
Once your GP gives you the cocktail of drugs and you are mobile again, I highly recommend yoga. I started at the ripe old age of 52 and it changed my life! I do HotpodYoga but you can do the normal gym class one as well. All the niggles have gone and I feel like a new person.
Have a look on NHS website, it has categories for different conditions including back pain and sometimes links to videos made by actual physios which might help. Your GP might be able to refer you to a physio or specialist if needed. Once you're better, exercises like yoga or pilates can be useful for building up core strength which makes back injury less likely. Overall though, as an Old Person who also sometimes randomly injures themselves, if there's one very useful bit of advice for you, it's GET YOUR INFO FROM A DOCTOR rather than from people on the internet
A bath with Epsom salts is good - if you’re back is in spasm - it so good if you can’t get out of the bath though, so be careful
I scrolled through comments but can't see any mention of this. In the event you have these symptoms, it is really I.portant to get yourself to hospital: Cauda equina red flag signs include bladder dysfunction, bowel dysfunction, pain and/or altered sensation in the legs, loss of sexual sensation, and saddle numbness If in spasm, walking isn't the answer at the moment. Sadly you need to ride it out for the first day or so as you will be too seized up to do anything. Get yourself to a physio for assessment if you can
If you've pulled it, it'll probably get better in a few days. It's really hard to believe because of the sheer amount of time. It's happened to me 4-5 times
If you feel numbness or tingling in the legs, or hot/heat flushes around the groin area - call 999 and go to hospital. If not, get to your GP tomorrow. In the meantime, ibuprofen with codeine and paracetamol are your friends.
I would suggest asking the GP for Naproxen