Comments on: Back pain 3: Exercises for low back pain http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain Mon, 06 Feb 2012 17:03:58 +0000 hourly 1 http://wordpress.org/?v=3.3 By: Mistress Krista http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-7023 Mistress Krista Thu, 08 Sep 2011 20:21:15 +0000 #comment-7023 @Jess: Suggest you look into ART and medical acupuncture, which can be very effective for chronic pain relief. Often, especially with back pain, pain becomes "grooved" neurologically -- the mechanical damage is no longer there (or has subsided), but the brain/nervous system still thinks there is damage, and responds accordingly. Also investigate the psychological link: http://www.spine-health.com/conditions/depression/stress-related-back-pain Typically I find that clients with persistent back pain have other life stress factors such as grief, work stress, relationship stress, etc. that essentially "widen" your "pain receiver" (imagine a satellite dish). Your pain perception and actual inflammation can increase drastically in this case. Consider investigating this angle. @Jess: Suggest you look into ART and medical acupuncture, which can be very effective for chronic pain relief. Often, especially with back pain, pain becomes “grooved” neurologically — the mechanical damage is no longer there (or has subsided), but the brain/nervous system still thinks there is damage, and responds accordingly.

Also investigate the psychological link: http://www.spine-health.com/conditions/depression/stress-related-back-pain
Typically I find that clients with persistent back pain have other life stress factors such as grief, work stress, relationship stress, etc. that essentially “widen” your “pain receiver” (imagine a satellite dish). Your pain perception and actual inflammation can increase drastically in this case. Consider investigating this angle.

]]> By: Jess http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-7018 Jess Wed, 07 Sep 2011 22:27:42 +0000 #comment-7018 I've been diagnosed with a herniated disk at L4/L5. I saw a PT for 3 months and have been doing physical therapy "homework" for 7 months now and the pain has more or less remained the same. I've had two cortisone shots but want to avoid a third. I've been still working out doing modified exercises (with very little weight) with free weights as well as lots of swimming but no real changes. Any suggestions. I’ve been diagnosed with a herniated disk at L4/L5. I saw a PT for 3 months and have been doing physical therapy “homework” for 7 months now and the pain has more or less remained the same. I’ve had two cortisone shots but want to avoid a third.

I’ve been still working out doing modified exercises (with very little weight) with free weights as well as lots of swimming but no real changes. Any suggestions.

]]> By: Mistress Krista http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-6692 Mistress Krista Sat, 23 Jul 2011 10:58:49 +0000 #comment-6692 @Jenni: Great tip! Thanks! @Jenni: Great tip! Thanks!

]]> By: Jenni http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-6691 Jenni Sat, 23 Jul 2011 07:12:45 +0000 #comment-6691 My husband has a recurring lower back problem (muscular) which is randomly triggered - can be as simple as a slight bend. He finally went to a physio who gave him one exercise which has fixed the problem. It is really simple. Sit on a chair/bench with your legs apart as far as they will go. Turn your torso towards one knee, hold the knee with both hands and gently bend forward from the waist toward the knee. Hold 5 sec and repeat each side five times. Do this three times a day. My husband has a recurring lower back problem (muscular) which is randomly triggered – can be as simple as a slight bend. He finally went to a physio who gave him one exercise which has fixed the problem. It is really simple. Sit on a chair/bench with your legs apart as far as they will go. Turn your torso towards one knee, hold the knee with both hands and gently bend forward from the waist toward the knee. Hold 5 sec and repeat each side five times. Do this three times a day.

]]> By: Sara http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-5758 Sara Fri, 25 Feb 2011 00:24:34 +0000 #comment-5758 I injured my back in a fall. I did several rounds of physical therapy for two years before hiring a trainer who believed in free weights (my previous trainers loved machines and bouncy balls with 5 pound dumbbells). Two months in, my daily pain went away. By five months in, my back no longer twinged. Granted, I believe that the time I spent on machines and doing bodyweight resistance probably built up my muscles, but the key was free weights. Two years later, I am still pain free and doing Olympic Lifting. I cannot tell you how much I believe exercise is the key! I injured my back in a fall. I did several rounds of physical therapy for two years before hiring a trainer who believed in free weights (my previous trainers loved machines and bouncy balls with 5 pound dumbbells). Two months in, my daily pain went away. By five months in, my back no longer twinged. Granted, I believe that the time I spent on machines and doing bodyweight resistance probably built up my muscles, but the key was free weights. Two years later, I am still pain free and doing Olympic Lifting. I cannot tell you how much I believe exercise is the key!

]]> By: Ashley http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-5728 Ashley Tue, 22 Feb 2011 21:40:49 +0000 #comment-5728 I used to get lower back pain also, but discovered ActiveWrap hot/cold therapy wraps and have had great relief! They only cost around $40 and can be used for ice and heat with the same pack. I also use the back wrap for menstrual cramps. The best part is that I can walk around while wearing it...unlike using a bag of ice and having to sit in one spot. The website is www.activewrap.com I used to get lower back pain also, but discovered ActiveWrap hot/cold therapy wraps and have had great relief! They only cost around $40 and can be used for ice and heat with the same pack. I also use the back wrap for menstrual cramps. The best part is that I can walk around while wearing it…unlike using a bag of ice and having to sit in one spot. The website is http://www.activewrap.com

]]> By: Jacijl http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-5693 Jacijl Fri, 18 Feb 2011 05:32:36 +0000 #comment-5693 A few years ago, I started weight training, just to see what it was all about, and got hooked for a few months. One of my biggest problems was that I would end up throwing almost every exercise into my lower back, one way or another. Shoulder press? My back hurt. Sit ups? My back hurt? Bench press? Let's not even go there... I've now started a training program to receive an associate's degree in personal training. One of my first questions for my strength training teacher was "How do I keep from hurting my lower back while I exercise?" and the answer I got was crazy simple and insanely effective. Stretch my hip flexors. The pelvic tilt and a few other exercises you recommend really focus on that. I really dig Pigeon, or modified versions of Pigeon pose right before an exercise that I know usually ends up being pushed into that area. It surprises me every time how much even a simple, quick stretch can make a difference. A few years ago, I started weight training, just to see what it was all about, and got hooked for a few months. One of my biggest problems was that I would end up throwing almost every exercise into my lower back, one way or another.

Shoulder press? My back hurt.
Sit ups? My back hurt?
Bench press? Let’s not even go there…

I’ve now started a training program to receive an associate’s degree in personal training. One of my first questions for my strength training teacher was “How do I keep from hurting my lower back while I exercise?” and the answer I got was crazy simple and insanely effective.

Stretch my hip flexors. The pelvic tilt and a few other exercises you recommend really focus on that. I really dig Pigeon, or modified versions of Pigeon pose right before an exercise that I know usually ends up being pushed into that area. It surprises me every time how much even a simple, quick stretch can make a difference.

]]> By: Chris http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-5364 Chris Sun, 12 Dec 2010 10:36:47 +0000 #comment-5364 I've been suffering from LBP for over two years. Over time, I've read a lot, seen the physio and tried out different things. I've found Kit Laughlin's books very useful. What works for me now is pretty much what you suggest. Funny about the pelvic tilt and borrowing it from bellydancing. It's exactly what I do and that's exactly where I got the idea from as well. As long as I take care to exercise my back, stretch and exercise hamstrings, hip flexors and other related areas, I'm good. I do lots of squats, too. As time is passing, I'm regaining some of the flexibility and strength in my lower back, and I'm improving. I'm turning 47 and the dodgy back is not stopping me from undulging in my passion, which is BJJ. I compete and keep up with the young fellas during some pretty hard training sessions :-) The photos are good. Thank you for the article, it is helpful. I’ve been suffering from LBP for over two years. Over time, I’ve read a lot, seen the physio and tried out different things. I’ve found Kit Laughlin’s books very useful.

What works for me now is pretty much what you suggest. Funny about the pelvic tilt and borrowing it from bellydancing. It’s exactly what I do and that’s exactly where I got the idea from as well.

As long as I take care to exercise my back, stretch and exercise hamstrings, hip flexors and other related areas, I’m good. I do lots of squats, too. As time is passing, I’m regaining some of the flexibility and strength in my lower back, and I’m improving. I’m turning 47 and the dodgy back is not stopping me from undulging in my passion, which is BJJ. I compete and keep up with the young fellas during some pretty hard training sessions :-)

The photos are good. Thank you for the article, it is helpful.

]]> By: Jeff http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-5028 Jeff Sun, 17 Oct 2010 10:05:27 +0000 #comment-5028 I agree with a previous post in saying that there is not 1 specific exercise programme developed for all patients with lbp. You only have to look at the number of different causes of lbp to work out that a different approach to rehab is necessary. For example rehab exercises for an anterior disc bulge will be completely different to posterior disc bulge.. I agree with a previous post in saying that there is not 1 specific exercise programme developed for all patients with lbp. You only have to look at the number of different causes of lbp to work out that a different approach to rehab is necessary. For example rehab exercises for an anterior disc bulge will be completely different to posterior disc bulge..

]]> By: Chris Arnett http://www.stumptuous.com/back-pain-3-exercises-for-low-back-pain/comment-page-1#comment-4781 Chris Arnett Sun, 12 Sep 2010 23:30:06 +0000 #comment-4781 Several of these exercises are very good tips. I would even consider adding the superman once a clients back grew strong enough. Great post and very good photos! Thanks. Chris Several of these exercises are very good tips. I would even consider adding the superman once a clients back grew strong enough.

Great post and very good photos! Thanks.

Chris

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