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Anyone with back problems tried spine stretching exercises?

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stevo as b4
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PostPosted: 19:29 - 11 Jan 2019    Post subject: Anyone with back problems tried spine stretching exercises? Reply with quote

I wondered if any BCF'ers have experience of trying ways of hanging from a bar, or upside down from your feet and stretching your spine in an attempt to relieve back pain? I think I've buggered my back pushing a large cable drum at work and I was wondering if it's due to compression of the spine if such exercises or equipment like inversion tables etc might help fix things?

To stretch the spine correctly is it OK to hang from your arms or pull against a weight while upside down, or does the weight/or tension need to be applied to your neck/skull instead?

Just to clarify I'm not trying to hang myself if It comes across that way, but I'll consider it as a later option if any other hanging excersises or use of equipment does not help my movement or make the pain go away?
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doggone
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PostPosted: 19:36 - 11 Jan 2019    Post subject: Reply with quote

The idea of *gently* stretching it backwards in a controlled way has some merit, mainly you just need time.
Had a nightmare with mine and a trapped nerve for about a month in 2016, quite scary at the time but more or less OK now just need to heed warning signs and know limitations.
The thing is the exercises are more beneficial when you don't have an acute issue, i.e. to maintain flexibility.

The basic thing to try is lie on floor or bed face down and push up with arms, so arching the spine - just until it starts to pull.
You can gently tweak the same areas while standing just don't let anything go too far.
As it starts to improve when you get chance pull your knees up to your chest while lying on your back, and lift and hold your legs in the air keeping knees straight. One at a time is fine.
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Riejufixing
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PostPosted: 19:50 - 11 Jan 2019    Post subject: Re: Anyone with back problems tried spine stretching exercis Reply with quote

stevo as b4 wrote:
I wondered if any BCF'ers have experience of trying ways of hanging from a bar, or upside down from your feet and stretching your spine in an attempt to relieve back pain? I think I've buggered my back pushing a large cable drum at work and I was wondering if it's due to compression of the spine if such exercises or equipment like inversion tables etc might help fix things?


Yes, I've done that. You don't need to do actual pull-ups, just use one of those door bar things for them and pull on it as if you're about to do a pull-up.

Lying flat when possible and not pushing large heavy things like cable drums helps too....
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Freddyfruitba...
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PostPosted: 19:53 - 11 Jan 2019    Post subject: Reply with quote

INB4... ask a medical practitioner who can actually see and put their hands on you, rather than risking buggering up your back for life by asking randomers for advice on't interweb?
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MarJay
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PostPosted: 20:13 - 11 Jan 2019    Post subject: Reply with quote

I have a book somewhere called 'Treat your own back' which has all of the excercises you need in there. They are all gentle, and they don't involve hanging upside-down or dangling from things. I was recommended it years ago and it's excellent. I suggest you start there.

I can absolutely attest to the combination of core strength excercises and stretching to reduce back problems, but it's not about actually doing anything to your spine itself, rather reinforcing and stretching the structure around your spine.

It's very rare for you to have actual spinal damage, and if you had a herniated, slipped or burst disc you'd know about it and would not be able to stand.

Here's a cheap copy of the older edition:

https://www.amazon.co.uk/Treat-Your-Back-Robin-McKenzie/dp/0959804927/ref=sr_1_2?ie=UTF8&qid=1547233980&sr=8-2&keywords=treat+your+own+back
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M.C
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PostPosted: 20:29 - 11 Jan 2019    Post subject: Reply with quote

MarJay wrote:
It's very rare for you to have actual spinal damage, and if you had a herniated, slipped or burst disc you'd know about it and would not be able to stand.

Dunno I have a herniated disc and I can walk around etc. just in constant pain for nearly 5 years now Neutral My understanding (not an expert at all) is that it depends on what disc it is, one higher and I'd be bedridden apparently.
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J4mes
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PostPosted: 21:25 - 11 Jan 2019    Post subject: Reply with quote

Freddyfruitbat wrote:
INB4... ask a medical practitioner who can actually see and put their hands on you, rather than risking buggering up your back for life by asking randomers for advice on't interweb?


Don't be fucking daft. Laughing
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Islander
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PostPosted: 22:02 - 11 Jan 2019    Post subject: Reply with quote

Here you go - from the Chartered Society of Physiotherapy Thumbs Up

https://www.csp.org.uk/publications/back-pain-exercises
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M.C
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PostPosted: 22:07 - 11 Jan 2019    Post subject: Reply with quote

Islander wrote:
Here you go - from the Chartered Society of Physiotherapy Thumbs Up

https://www.csp.org.uk/publications/back-pain-exercises

2 cunting years I did them and they achieved nothing Rolling Eyes
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chickenstrip
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PostPosted: 22:25 - 11 Jan 2019    Post subject: Reply with quote

No comment Neutral

I suspect that back injuries can be very different from one to the next, and doubt that the same exercises and therapy will be good for every situation. So I have to agree with those saying get professional advice - like I haven't Laughing

My own clinical diagnosis, in technical medical terms is.....fucked.
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M.C
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PostPosted: 22:41 - 11 Jan 2019    Post subject: Reply with quote

chickenstrip wrote:
So I have to agree with those saying get professional advice - like I haven't Laughing

My own clinical diagnosis, in technical medical terms is.....fucked.

I've had so many physio sessions I reckon I should be qualified by now Folded arms

Physio works for minor aliments, but they seem to think it can cure anything. The NHS would send the black knight home with a few exercises to do...

https://upload.wikimedia.org/wikipedia/en/c/c9/Black_Knight_Holy_Grail.png
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stevo as b4
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PostPosted: 23:46 - 11 Jan 2019    Post subject: Reply with quote

I'll look out for that book Marjay cheers.
Im already doing some of those exercises on the floor which does help a bit, and I'm going to go swimming on Monday to see if that helps too.

Im not dosed up on painkillers like I was earlier in the week, just fucking annoyed with my stupidity for fucking my back needlessly and it's depressing if you let yourself think about it.

I can sit down for 20-30min before its painful and lay in bed for a couple of hours at a time before I have to get up and walk around or try and stretch out. So I'm lucky and grateful, but it's not quite ideal.

Im going to try a few sets of raising my knees while hanging on a pull up bar to see if that loosenses it up or reduces my discomfort.

Ordered some more motorbike parts earlier too in case that helps? Laughing
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Sister Sledge
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PostPosted: 23:52 - 11 Jan 2019    Post subject: Reply with quote

Get yourself to a private physio ASAP. I did and he helped massively - not just treatments but advice.

Some other bits:
Know your limits. You're not getting younger. 'Cushions' between bones are wearing thin and as joints bend those bones will touch.
Be wary of medications that might be offered. Read up on them fully. Many medications have extra side effects that can scramble your thought processes.
Core strength - I thought mine was great (18 stone, a 6 pack and zero fat) but it wasn't. Get your core strength good and it'll help you a lot.
Time. It'll take time. Be patient. I'm not a patient person and set myself backwards several times by trying too hard.
Lose that extra weight - it's easier on your body if you do.
Keep your attitude positive. Keep your mind strong and focused - it's a long journey.

I used to think that a nerve was nipped between a joint and tried hanging - just like you feel you need to. It fucked me over and made things worse. I'd not accounted for other joints I was opening and moving..

You might be offered minor surgery on things such as facet joints. Remember they don't always work on people. Obviously try them but don't be disheartened if they're not working for you.
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Riejufixing
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PostPosted: 00:12 - 12 Jan 2019    Post subject: Reply with quote

stevo as b4 wrote:
Im going to try a few sets of raising my knees while hanging on a pull up bar to see if that loosenses it up or reduces my discomfort.


Just make sure the sodding thing's secured well. You do not want it coming off in the middle of something and giving your back a nasty jar.
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chickenstrip
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PostPosted: 01:09 - 12 Jan 2019    Post subject: Reply with quote

I think the first thing to do, before you start any kind of stretching or taking up any advice here, is to find out exactly what kind of damage you have caused yourself.
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M.C
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PostPosted: 01:12 - 12 Jan 2019    Post subject: Reply with quote

chickenstrip wrote:
I think the first thing to do, before you start any kind of stretching or taking up any advice here, is to find out exactly what kind of damage you have caused yourself.

If only the NHS thought that way Rolling Eyes
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Pigeon
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PostPosted: 01:15 - 12 Jan 2019    Post subject: Reply with quote

Of the 4 people I know who have proper fecked their backs (months of agony and strong meds and operations between them). The only people to have gotten better or close to it are the 2 people who sought professional attention for a few months. Both left with regular exercises they need to do (and have done so for a few years now).
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chickenstrip
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PostPosted: 01:18 - 12 Jan 2019    Post subject: Reply with quote

M.C wrote:
chickenstrip wrote:
I think the first thing to do, before you start any kind of stretching or taking up any advice here, is to find out exactly what kind of damage you have caused yourself.

If only the NHS thought that way Rolling Eyes


You have a point. The consultant I saw after breaking my back was an arrogant prick who seemed to think I didn't need to know anything about my own injury Rolling Eyes
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MCN
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PostPosted: 06:55 - 12 Jan 2019    Post subject: Re: Anyone with back problems tried spine stretching exercis Reply with quote

stevo as b4 wrote:
I wondered if any BCF'ers have experience of trying ways of hanging from a bar, or upside down from your feet and stretching your spine in an attempt to relieve back pain? I think I've buggered my back pushing a large cable drum at work and I was wondering if it's due to compression of the spine if such exercises or equipment like inversion tables etc might help fix things?

To stretch the spine correctly is it OK to hang from your arms or pull against a weight while upside down, or does the weight/or tension need to be applied to your neck/skull instead?

Just to clarify I'm not trying to hang myself if It comes across that way, but I'll consider it as a later option if any other hanging excersises or use of equipment does not help my movement or make the pain go away?


The injury is stress on muscle and ligament.
Stressing these parts more is not really a great idea. (soon after injury)

Better posture is the remedy.
Better manual lifting technique (Lift things like a snowflake does. Even 20kg is too heavy to lift, walk/move around with and not expect some injury.)
Use a support for your lower back when sitting. It supports the injured parts. Lumber support. Heat pads help with the pain and can aid healing.

Most back injury is exacerbated by bad posture. Learn to stand, sit, walk with your shoulders back. It may feel awkward but it promotes batter alignment of your spine.

All the wee bones of the spine are balanced one on top of the other to carry the load that the head and arms place on it.

Look after your back.
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stinkwheel
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PostPosted: 16:22 - 12 Jan 2019    Post subject: Reply with quote

Exercise is the only thing consistantly proven to help back pain.

However, as others have said, hanging upside down in an attempt to stretch your spine is not what you should be looking at.

Again, already been said but you are looking to ALIGN your back into a good posture and strengthen the core muscles that hold that posture. Once you have got your body into a habit of a good alignment, you'll know when you're dong it wrong.

I'd suggest finding a good physio pilates class would help immensely.

If you have a little more mental space and time and can put up with a variable amount of woo-woo along with your releasing and aligning exercises, yoga and some forms of Tai Chi can also be useful.

I do one exerciuse in my tai chi pracxtice that looks a little like hanging upside down but that is achieved by bending over forwards, hanging from the hips then straightening up again sequentially to "re-stack" the spine into a proper alignment. I'm measurably taller after doig this exercise but it is in no way forcing anythign to move anywhere it didn't want to.
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M.C
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PostPosted: 17:05 - 12 Jan 2019    Post subject: Reply with quote

stinkwheel wrote:
Exercise is the only thing consistantly proven to help back pain.

Interestingly that's the only thing that has helped me. Cycling seems to loosen up and strengthen back muscles.
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Tarmacsurfer
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PostPosted: 12:30 - 13 Jan 2019    Post subject: Reply with quote

I've been managing a fucked back since the turn of the century, your question is a bit "how long is a piece of string?" I'm afraid - the condition is so variable that what helps one person one day may not work the next, let alone someone else.

Having said all that I did use a set of inversion boots for a while and they did actually work, but that was for me and your case may well be very different if it's just a case of soft tissue damage and a light sprain from over exertion.

As Stinkwheel says though, exercise is a good start. Anything that boosts core strength is a winner. Personally I swear by Swiss balls, I'm pretty certain they're the only reason I can still walk (albeit with crutches). Even my specialist has told me to go away and come back when I'm finally broken Laughing
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chickenstrip
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PostPosted: 15:36 - 13 Jan 2019    Post subject: Reply with quote

Tarmacsurfer wrote:
I've been managing a fucked back since the turn of the century


It really is a question of "managing" it, isn't it? I've built up my core strength quite effectively, which has helped a great deal - my pain used to stretch right around my rib cage after an hour or so on my feet, but that bit has gone now with plenty of exercise, thankfully.

But I still need plenty of rests between physical exertion, and fatigue builds through the day. Resting for too long at a time also aggravates things though Mad

Jogging helps me - well, while I'm doing it there's no pain or discomfort, for up to about an hour anyway. All adds to the day's fatigue though. I do a lot of light stretching sessions, and have found certain movements can give me temporary relief sometimes, just trial and error with that, but never overdoing it, just starting easy. So I'm quite flexible as far as my back goes, all things considered. But oh my, does it creak and click! Laughing

While I was riding, I found I could ride all day without problems. I guess the posture my bike gives me, and perhaps the gentle but constant movement helped, as it does with my knackered shoulder, keeps it from stiffening up, and taking the weight on the bars a bit.

I avoid use of any painkillers as much as I can, finding that even the worst pain subsides after enough rest, until further exertion.

And I'm constantly conscious of posture, reminding myself not to slouch whenever I'm on my feet - again, building core strength has helped this immensely.

But just have to face I'll always have the pain and problems, and try to learn to live with it. It ain't fun!
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MCN
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PostPosted: 19:43 - 13 Jan 2019    Post subject: Reply with quote

chickenstrip wrote:
Tarmacsurfer wrote:
I've been managing a fucked back since the turn of the century


It really is a question of "managing" it, isn't it? I've built up my core strength quite effectively, which has helped a great deal - my pain used to stretch right around my rib cage after an hour or so on my feet, but that bit has gone now with plenty of exercise, thankfully.

But I still need plenty of rests between physical exertion, and fatigue builds through the day. Resting for too long at a time also aggravates things though Mad

Jogging helps me - well, while I'm doing it there's no pain or discomfort, for up to about an hour anyway. All adds to the day's fatigue though. I do a lot of light stretching sessions, and have found certain movements can give me temporary relief sometimes, just trial and error with that, but never overdoing it, just starting easy. So I'm quite flexible as far as my back goes, all things considered. But oh my, does it creak and click! Laughing

While I was riding, I found I could ride all day without problems. I guess the posture my bike gives me, and perhaps the gentle but constant movement helped, as it does with my knackered shoulder, keeps it from stiffening up, and taking the weight on the bars a bit.

I avoid use of any painkillers as much as I can, finding that even the worst pain subsides after enough rest, until further exertion.

And I'm constantly conscious of posture, reminding myself not to slouch whenever I'm on my feet - again, building core strength has helped this immensely.

But just have to face I'll always have the pain and problems, and try to learn to live with it. It ain't fun!


Some pain killers help the healing process in conjunction with rest.
I don't mean the ones that folk become reliant on.

Aspirin is still a good drug if your guts can handle it and you are not one of those with intolerance to it.

For aches and pains after a big day it is a magic pill.

It's also recommended in lower dosage for people at a certain age where heart disease has been or may be an issue.
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Sister Sledge
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PostPosted: 19:55 - 13 Jan 2019    Post subject: Reply with quote

I'm on half the level of meds I was on. I'll never be rid of medication - my body just can't cope with the amount of pain. I really hate taking the meds because I never used to before this all hit.
My medication is such that it's declared to DVLA because of strong it is.
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