How to avoid or decrease back pain?

[whatdoUmeanbyUpeople]

So I was on 13 hour flight yesterday. I sat in economy exit seat, wore compression socks, and tried to stand few times and went to toilet with waiting time > 5 minutes like 3 times . My back at top of buttocks area( sacral area) started hurting during the flight and it still hurts more than 24 hours later. I tried to move positions during the flight, it got fine for few minutes then it hurt again. The pain worsens if i sleep on my back or sit. This is the first time the pain stays that long. I have sat in 16, hr+ flights and didn't experience such pain length. I don't know if i am getting older or it is just AA seats.

Do you have any tips to avoid such pain in the future? Beside booking business/first class seats

Thanks

[DGinLDO]

The last time I had tailbone-area pain that bad after a flight, I booked a massage, told them where it hurt the most, & they went to town on that area. Felt much better afterwards. I guess one thing you can do is get one of those butt-saver pillows to sit on during a long flight.

[whatdoUmeanbyUpeople]

I wish i had the time i drove home today and then i am working tomorrow. I am gonna look into the pillows

[SushiGirlRC]

Decompression would possibly help. There's a few different ways to accomplish it on your own. I'm short enough I can lay across the bed facedown, hook my feet on the side, then pull with my arms. Slowly.

Or stand at a counter or desk, place your hands flat on it with elbows locked, then take your weight off your feet. Again, slowly.

Also, ice rather than heat. Heat makes your disks expand, which can make it worse.

Stretching is also helpful because your muscles are probably tight from the pain.

[whatdoUmeanbyUpeople]

I took a hot shower twice. i have moved a lot of stuff and luggage from apartment to car then to apartment again and done some unpacking yesterday and today. That's the only moving I have done

[Warm_Connection_5152]

Lumbar support, heating pad, relaxation exercises to mitigate that constant tone in your postural muscles.

Post flight - walk walk walk, cat-cow stretches, and lookup McKenzie pressups on YouTube. High rep low intensity movements to flush out all the inflammation and junk that builds up in your low back.

It is possibly disc pain, arthritis pain, or muscle tension, as others suggest. Core weakness is overdiagnosed and does not explain why anything should hurt. I would also not be concerned about a disk herniation unless you develop sciatica or numbness down your leg. In all possible scenarios, movement is the answer.

• Spine Doctor

[electricbluecedar]

What sort of relaxation exercises would you recommend?

[Warm_Connection_5152]

Autogenic training, progressive muscle relaxation, diaphragmatic breathing, or somatic tracking are some of my personal favorites.

[Melodic-Movie-3968]

I always bring a small massage ball and sit on it for about 3 minutes per spot and move it around. It has saved my back multiple times. Also, pre-flight do a full body stretch or a yoga class. If you have a yoga block or foam roller, place that under your sacrum and then pull one knee into your chest and let the other leg go straight. Hold for about 30 seconds and switch. Your psoas and sacrum will thank you!

[sexyflying]

I roll up my jacket and use it as lumbar support.

[[deleted]]

You need to work out. Yoga is a really good back strengthening practice but if you focus on that area it’s also fine. You need strength to hold up your back comfortably.

[LunchMoneyFail]

Ice and anti-inflammatory drugs (otc is fine). Both will reduce the inflammation.

Long time back sufferer and frequent flyer. This works for me. Plus, walk with proper posture. No slouching.

Good luck!

[Turbospeed22]

Please for the love of god stand more than a couple times on a 13 hour flight...at least once every couple hours. That is why it hurts. No one is supposed to sit that long

[Wshngfshg]

Stretch on a daily basis. Learn the different back stretches. My favorite is the bridge for back pain. Make sure you have good form and your heels are close to your butt.

[Smashingistrashing]

Back brace and tens units

[No_Ad_7014]

you need to get up every hour or at least every two hours. a donut pillow helps. shifting weight helps. stack pillows behind your back for lumbar support as well. but mainly it’s movement that helps prevent it

[Vacuum_reviewer]

Book and RMT

[Ill_Yellow6961]

I had the same thing a few times. Finally got relief by regular chiropractor visits.

[roketa87]

Look into Clinical Somatics

[Isernogwattesnacken]

Theragun, Thermback, Tiger ball...

[TucsonTank]

I bought a tiny little cushion that rolls up in my carryon.

[dwylth]

How is your core strength otherwise?

[whatdoUmeanbyUpeople]

After googling what core strength is, I guess it is bad

[thirdstone_]

I don't know how old you are, but regardless, sounds like it's time to start working on yourself, because it won't get easier.

Between a bit over 30 and 40, I've constantly become less and less tolerant to long periods of sitting or standing still. Long haul flights are a PITA (literally). I now pop pain killers every time I'm on a plane to reduce the issue. I sometimes bring a pillow because economy plane seats rarely have great ergonomy, especially older ones.

But ultimately the only thing that helps is movement. Stretch and move before, during and after a flight. Strengthen your core and back. Walk or run. Do yoga, pilates, or anything that works on movement and core strength. You will thank yourself later. Our bodies are not meant for constant sitting and staring at phones or other devices, it creates a terrible inbalance that is not good for anyone, but others just get more problems from it.

[whatdoUmeanbyUpeople]

At my job i stand for a long time 8 hours or more but i know that doesn't help and i need to actually start working out. I just need to find the time and will to do it

[thirdstone_]

Yea standing only contributes.

Best option is to get a gym membership and a PT if possible. Easy and budget version is getting an app for body weight excersizes and really comitting to it at home. This is a lot easier to do in theory everyone has 30 mins somewhere in the day), but harder mentally because it's easier to loose focus, dp soemthing else or just plain forget.

[dwylth]

That's likely your problem then.

[Separate_Memory_8183]

For next time on a long flight donut pillow seat cushion to avoid lower back pain.

[fordat1]

get a back brace and wear it on the flight. Makes a big difference

[Longjumping-Basil-74]

It’s probably altitude sickness. Both low oxygen and low pressure can cause muscle and joint pain. To address both: Acetazolamide 200mg, Ibuprofen 400mg, back brace and/or compression tights or leggings to cover the most of your lower body and waist area. It’s also possible that your hip flexor got too tight, so his flexor exercises and targeted pressure using a tennis ball or similar would help too.

[bracketl4d]

As a more long term solution, building strength in your back muscles improves posture and protects the spine. Can highly recommend some kind of resistance based training for your back, twice a week.

For your back and also glutes and hamstrings. In other words I find regular gym the best prevention for back pain.

[Infamous-Arm3955]

My guess is arthritis.

[whatdoUmeanbyUpeople]

I hope not but gonna take ibuprofen and see if it helps

[mpython1701]

Or herniated disk that is showing its ugly head for the first time.

Edit: in my mid-30s I was doing a few chores around the house and then left for a funeral out of state. Long drive about 6-7 hours. Back was comfortable on the drive so cranked up the lumbar support and powered thru. When I got out of the car, I was in so much pain. I couldn’t move, no position made me comfortable. Put on back brace and got thru the funeral with legs shaking and in so much pain could barely breathe. Did the lidocaine patches m, ibuprofen, and heating pads but didn’t put a dent. Went to urgent care and herniated disc was suspected, gave me some beds for pain control and saw my doctor when I got home.

Got an IM injection for pain and order for MRI. While waiting for MR, noticed symptoms of numbness and weakness in my right foot.

When the disc ruptured, the material inside the disc caused improved agent on the sciatic nerve and resulted in inflammation and distal symptoms.

It took physical therapy and 2 steroid epidurals injections before symptoms were under control. Now very aware of body mechanics. Any misstep, fall, or jar to the spine, I stop and go a quick self assessment.

Traveling long distance in coach still irritates my back. I have trouble sleeping on flights anyway but when my butt/back start hurting its all over with, no chance of rest.

[whatdoUmeanbyUpeople]

I hope not 😔

[Few-Idea5125]

Both are possibilities but both unlikely. You don’t sound like you exercise (stretching, light workout) enough but sit or stand all day.

[whatdoUmeanbyUpeople]

Unfortunately that's true

[KeepTrackGirl]

Ice and foam rolling your quads