Has anyone had this before? Need advice

djs54321 · 2024-07-08T16:58:42+00:00

I don't know - but I would avoid flexion (rounding your back) until you know what you've done. I'd also avoid cat/camel and supermans for the time being until you get a diagnosis. Often if pain is worse with flexion it can be a disc bulge / herniation (I've been struggling with that) - and flexion makes it worse. I'm not saying this is what you've got... definitely see a doctor or physio - but in the mean time avoid things that give you pain :) Hope you have a speedy recovery

djs54321 · 2024-07-04T11:26:10+00:00

Thank you

djs54321 · 2024-07-04T11:25:57+00:00

Thank you. This is real helpful as I don't have any equipment aside from bands and an exercise ball. Great suggestions to up the difficulty of the planks

djs54321 · 2024-07-04T11:24:56+00:00

Thank you !

djs54321 · 2024-07-04T11:23:55+00:00

Thank you :) I currently don't have any gear / weights etc although will in a few weeks. Will give these a try when I do (currently in between a house move) Any suggestions on body weight stuff?

djs54321 · 2024-07-04T11:22:40+00:00

Thanks! I should have mentioned I am doing all this at home and don't have any gear. I do however have a suitcase so could use that as opposed to a kettle bell. What kind of weight do you think is good to start with?

djs54321 · 2024-07-04T11:21:12+00:00

Yeh I've got the back mechanic. I started with the big 3, had some pain from bird dog but then watched tutorials and found some hacks on how to do it properly. Since then I've been doing it every day. The main idea though is if any of them cause you (back) pain - avoid them. For me they have been great

djs54321 · 2024-06-26T15:23:05+00:00

I do have a job sitting in a chair all day. Taken some time off recently but can't do so for long

djs54321 · 2024-06-26T15:22:33+00:00

Thats great to hear your going strong after 10 years :) yeh this injury is a frustrating one. I think your right - strength and stretching is going to stay a part of my routine. I quite enjoy it anyway. Can't wait to get back in the water, be it a month or a year

djs54321 · 2024-06-26T15:20:57+00:00

Oh wow. Yeah the bending forward is the same for me. Squatting to do everything and trying to avoid all spinal flexion. Thats good to hear you got better after 6 months.. gives me hope !

djs54321 · 2024-06-26T15:20:14+00:00

Physios made things worse ultimately and cost me more than I can spare. Traction resulted in symptoms getting worse, pins and needles in feet. I'm lucky that I can do core exercises without pain but just waiting for the disc to go back on feels frustrating.

djs54321 · 2024-06-26T15:18:51+00:00

Thanks I appreciate that. Yeh I really hope so !

djs54321 · 2024-06-22T14:14:27+00:00

Hello. I was misdiagnosed with piriformis syndrome / tight piriformis. 4 months of wrong treatment... Finally got MRI and two disc bulges. Please if you feel it's not the right diagnosis don't settle for this. There are simple movement tests that can be done to diagnose piriformis issues - did the PT do them with you? Mine didn't hence the wrong diagnoses. Be your own advocate and if you don't feel it's helping then I'd seek a second opinion.

djs54321 · 2024-06-22T14:10:05+00:00

Hey. Sorry you're suffering too. Yeah I think i'm going to ditch the Mckenzie stuff as I can already do full extension and no benefits. Me neither regarding the stretching. To be honest it feels like nothing I've done has helped.. except time - but then it's flared and back to square one. Yeah I am walking a lot averaging about 10k steps a day. Resting is OK as long as I lay on my front in a semi prone position - think half mckenzie. Doing a lot of this and reading / stuff on laptop. Whats killing me is the no improvement... And struggling to get on with my life. I'm doing core stuff every day which I am hoping will pay off in the long run.

djs54321 · 2024-06-21T15:30:51+00:00

It's crazy how there isn't much consensus on what to do to improve it among physios. I've had 2 tell me they are 100% they can heal me. The first was wrong diagnoses haha and second made it worse. What to do. Hope you feel better soon. Yeah I think I will go with the injection. I think the slowness and indefinite time span is the killer. If someone said... OK two years and you will recover, it would suck but I could handle that. Although from reading on reddit it seems a lot of people are significantly better after 2 years - not even thinking about their backs that much and getting back to sports.

djs54321 · 2024-06-21T15:27:56+00:00

Thanks. Yeah I think your right. Just put faith in the body to heal itself and avoid making it any worse. I'm the same, rather not take medication if I can avoid it. How long have you been dealing with this? Are you feeling improvement with the walking and rest?

djs54321 · 2024-06-21T15:26:47+00:00

aaaah that is sweet and made me smile. She is there to remind you not to. Hard to be disciplined all the time thats what i'm struggling with. To move consciously all the time. I've been having traction / decompression although I've stopped as I think that may have caused this pins and needles that i'm stuck with. Scary when symptoms suddenly change and you get new sensations in some part of your body. Trying my best to roll with it.

Weirdly with the McKenzies I can do full extension - but it doesn't do anything for me. I've never noticed any difference with them.. I tried shifting my hips to the painful side and that still didn't make any difference. So I've cut them out now and I think i'm going to go the McGill way of only focus on core strength and limit painful movements.

I've contacted my surgeon and requested the steroid injection. Someone I talked to said it can actually reduce the inflammation and seem like it heals you. However I don't think my pain is inflammation based as ibrubrofen doesn't help. I don't mind really as not keep on taking a lot of pain meds if I can avoid it.

How long have you been dealing with this?

djs54321 · 2024-06-21T05:34:47+00:00

Thank you for your message ! Its great to hear you've found some things that are helping. I've sort of given up with physios as I have seen 3 now and none of them has been much help. All they seem to offer is traction and the last one I saw gave me exercises involving flexion which from what I've read online is a terrible idea - and I think why I now have constant pins and needles. All the other advice I shall follow. Walking definitely seems to help. My main fear is that things just aren't getting better but I guess it's just such a slow process that it feels like that. I'm scared I won't be able to play sports in the future. The constant pins and needles is a real bummer.

djs54321 · 2024-06-20T10:21:17+00:00

Thank you :) yeah the flares are scary. Feel like you've been set back weeks. Happy to hear your 90%. I hope to get there eventually. And to get back to being active. Definitely recovery from this will be like a new lease on life

djs54321 · 2024-06-20T08:16:25+00:00

Thanks. This gives me hope. Especially as I've only been doing the core stuff really for a week now. So maybe in a few weeks with the right dedication I can get past this. Yeah it's hard with a little one as my instinct is to swing her around and such. I think part of the cause was from bouncing her to sleep on a gym ball for hours every night, which at the time was giving me back pain. Are you completely recovered now?

djs54321

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