Chronic lower back pain
 

Gents,
Any experience with exercise or herbal remedies that may help offset lower back pain brought on by mild arthritis (and being 49 yrs old and 6'3' 245)?

Talk about voodoo. Its seems most Docs really don't have a staright forward or "one size fits all" solution for lower back pain outside of several different drugs for when the pain flares up. I know losing will have to help to some degree but exercise often hurts. Running seems to inflame the situation while walking seems to be OK. Stretching seems like it helps but hurts while doing it. Im not sure if this hurting along the way is good pain or bad. Any personal opinions on the subject would be appreciated. Sucks getting old!:boohoo
Thanks

There isn't a one size fits all with CLBP...spine stabilization excercises / stretching / and weight loss are key. Meds help, but not are not a long term fix. The stronger your abdominal muscles and better our posture are (and less overhang you have in front), the less exaggeration you will have in the curve of your lower back.
If you have other symptoms, numbness, tingling below your knee, shooting pains into your foot or that wrap around your calf...you may need an MRI to rule out a nerve compression syndrome from an HNP or "slipped disk".

There are ROOMS full of texts on CLBP...all have similarities, but no two are the same.

Eagle

Eagle5US,
Thanks for your response. The terms you provided give me some good search phrases.

plenty of experience...Eagle hit it on the head, weight loss and stretching...chiropractic treament works for some, acupuncture works for others...i don't know of an herbal remedy, but i spend a good deal of time stretching and working on my abdominal strength...

i would advise against flutter kicks, however...:D

Thanks lkSteve,
I'll work through the stretching exercises. Herbal wise, my wife is advocating I try something out there called Devils claw, supposedly reduces inflamation....if it does I'll let you know.
Thats good news on flutter kicks!
Chet

Eagle is spot on MM. I have followed the back/ab stretching and excercise routine for years and it's relieved a great deal of pain. After wearing 25 lbs of gunbelt around my waist for seventeen years I have experienced plenty of back pain. Christ I've thrown my back out just getting out of bed once! Good luck with it. For what it is worth I have never been to a chiropractor simply because it's always hit or miss with anyone who has gone (50/50 responses do not make me enthusiastic).

Thanks GP!

Also look at your shoes/feet.

Over time, your feet change. You my develop a higher arch or you begin to pronate/supinate (sp)when you walk, whereas you didn't before.

Something a simple as one of those Dr. Scholl's inserts will help, or if the pain in your back is so bad, you may need to see a Podiatrist and get proper shoe inserts. I know they've helped my back quit a bit.

I have been dealing with arthritis brought about by trauma and a leg that was shortened due to a broken hip I did not know I had broken at the time so it healed a little wacky. I went through the bulk of my career dealing with some of the challenges you are now facing. What I did was concentrate on building my abs and upper body strength to the point where I could do most everything with my arms without having to rely on using my back as leverage. Situation awareness also plays a big role and I was always cognizant of what I was about to do and compensated for it by changing body position or approach to prevent that mind numbing pain when you screw up. There were, however, events beyond my control that left me bed bound for days and even medevaced once to Walter Reed for about a month, but I was able to demonstrate what needed to be demonstrated to avoid any profiles or assignment limitations. Of course, I am now paying the price in spades, but even now I would not have done anything different. As mentioned in earlier posts, everyone is a little different. I weighed in for the bulk of my career at 215, but I am wound a little tighter than you as I am a jump boot heel short of 5'8". Good luck!

Sdiver,
Thanks!
I hadn't considered shoes at all, great points.
Looks like there are a few athletic shoe companies ie Brooks that address the pronating possibilities.

Here's something that most people don't pay too much attention to. Good Posture, as in lack of. As we get older, (been there doin that), we tend to 'hunch' over. It's not a conscience thing and usually it's very slight, but it happens none the less. My ortho caught me doing it and corrected me. I was seeing him for back pain.

Other than that, if the doc says there is no physical reason for the pain, stick with the exercise and stretching. Just remember to warm up prior to stretching. There's a stretching guide here if you're interested.

Thanks all the great feedback
 

Gents:

Thanks for all the great feedback! Your experiences, thoughts and opinions are appreciated and will help me pursue and measure several :rolleyes: COA's some of which I would not have thought to even consider.
Chet

Is your back hurting when you wake up in the morning or just when you walk around and do your daily routine. if its hurting when you wake up you might want to get a full lenth body pillow to sleep with it will keep you in better position during the night. and how old is your mattress springs do wear out.

to help eease the pain, once it's kicked in, and before exercising - Tiger Balm in the red can - makes Ben -Gay smell 'light', but the stuff kicks butt for easing tight muscles. sorbithane inserts or heel cups for your shoes/boots, stretching, situps, back extensions, and back 'lengthening' exercises (flat on your back on the floor, stretch, then bring your knees up to a 45 degeree angle, feet still on the floor, repeat for about 10 reps), Yoga, or Tai Chi have been known to help. Have you tried therapeutic massage?

All of the above except tiger balm were covered by others, just reiterating.

Hi guys,
thanks again for all the good advice. We have new type bed. Ill add the tiger balm to the list. A footwear guy suggested anti pronate sneakers..they are called "the beast' by Brokks. Other companies ie New Balance have similar versions. If I could just lay off the chow!
Take Care
Chet