Pulled a back muscle
Discussion
Hi All,
Just wondering if anyone has got any tips for recovery or on how to alleviate the pain!
On Christmas day I hurt myself picking up a computer from under a table. It got worse through the day and I woke up boxing day unable to sit or stand up! I eventually managed to painfully slide out of bed and crawl around for a bit. I had to pull myself up using the bathroom sink to get on the toilet!
I called 111 and they set me up to see a GP at 2.30pm. By that time I had loosened up quite a bit and was able to walk slowly and drive. The doctor said I had damaged a muscle in my lower back which had swollen and was pressing on the sciatic nerve. She touched my lower back and there was one very painful spot. I laid down on my back and she raised first my left leg, then my right. The right one was painful to elevate. She told me to take some ibuprofen to reduce the pain by reducing the swelling. I took a few tablets, but not very many. I figure the swelling is part of the healing process, so best to leave it if possible. The pain is at its worse when I first wake up, so that's unavoidable as I can't take tablets in the night!
It's been nearly a week since the injury and I haven't seen much improvement since Boxing day afternoon. The sensitive spot on my back has gone, I wake up in pain, but I can get out of bed after spending a few minutes sitting up by supporting myself on my hands to take some of the weight off. I have to hold on to the wall for a bit after standing. At first it feels like the base of my spine is being crushed! I hope the doctor was right and it is only as muscle problem.
If I sit or lay in the same position for more than 10 minutes I'll have to suffer a fair amount of pain to stretch myself out again before I can stand up. It definitely helps to change position and fidget regularly. I keep getting stuck in low deep armchairs.
What seems to help is sitting with the muscle stretched out. So, back bolt upright with a cushion against the lower back. Feet up as far as possible to keep the hamstring stretched. I think it will be a long time before I can touch my toes! I'm not looking forward to going back to work on Tuesday. It's a 1hr 15min drive and it's painful to press the clutch. I have made it a bit easier by increasing the seat height and moving it closer to the pedals.
If I walk around outside for 10 minutes I feel pretty good and a lot of the pain goes away. I am not sure if by doing so I am causing more damage? You would think that bed rest would be the best thing, but if I spent all day in bed I would be in much worse pain.
The pain is in the lower back, sometimes more noticeable on the right hand side and top of the right buttock. It still hurts to raise my right leg from a laying down position and if I make a wrong move the paid will shoot down my right leg.
Any advice or information would be greatly appreciated
Just wondering if anyone has got any tips for recovery or on how to alleviate the pain!
On Christmas day I hurt myself picking up a computer from under a table. It got worse through the day and I woke up boxing day unable to sit or stand up! I eventually managed to painfully slide out of bed and crawl around for a bit. I had to pull myself up using the bathroom sink to get on the toilet!
I called 111 and they set me up to see a GP at 2.30pm. By that time I had loosened up quite a bit and was able to walk slowly and drive. The doctor said I had damaged a muscle in my lower back which had swollen and was pressing on the sciatic nerve. She touched my lower back and there was one very painful spot. I laid down on my back and she raised first my left leg, then my right. The right one was painful to elevate. She told me to take some ibuprofen to reduce the pain by reducing the swelling. I took a few tablets, but not very many. I figure the swelling is part of the healing process, so best to leave it if possible. The pain is at its worse when I first wake up, so that's unavoidable as I can't take tablets in the night!
It's been nearly a week since the injury and I haven't seen much improvement since Boxing day afternoon. The sensitive spot on my back has gone, I wake up in pain, but I can get out of bed after spending a few minutes sitting up by supporting myself on my hands to take some of the weight off. I have to hold on to the wall for a bit after standing. At first it feels like the base of my spine is being crushed! I hope the doctor was right and it is only as muscle problem.
If I sit or lay in the same position for more than 10 minutes I'll have to suffer a fair amount of pain to stretch myself out again before I can stand up. It definitely helps to change position and fidget regularly. I keep getting stuck in low deep armchairs.
What seems to help is sitting with the muscle stretched out. So, back bolt upright with a cushion against the lower back. Feet up as far as possible to keep the hamstring stretched. I think it will be a long time before I can touch my toes! I'm not looking forward to going back to work on Tuesday. It's a 1hr 15min drive and it's painful to press the clutch. I have made it a bit easier by increasing the seat height and moving it closer to the pedals.
If I walk around outside for 10 minutes I feel pretty good and a lot of the pain goes away. I am not sure if by doing so I am causing more damage? You would think that bed rest would be the best thing, but if I spent all day in bed I would be in much worse pain.
The pain is in the lower back, sometimes more noticeable on the right hand side and top of the right buttock. It still hurts to raise my right leg from a laying down position and if I make a wrong move the paid will shoot down my right leg.
Any advice or information would be greatly appreciated
Edited by AlexC1981 on Sunday 1st January 23:53
I did that once by coughing in bed on a Saturday morning. One cough and I was a complete invalid. Phoned the Doctor from the sofa and all he could do was say the same thing had happened to him.
The big problem was that I was due to start a new job on the Monday. Somehow I made it!
Bottom line is that although excruciatingly painful you are managing and eventually it will get better.
The big problem was that I was due to start a new job on the Monday. Somehow I made it!
Bottom line is that although excruciatingly painful you are managing and eventually it will get better.
Some standard stuff that might help:
- ibuprofen to reduce inflammation and paracetamol to manage the pain.
- a heat pack on the affected area to loosen up the surrounding muscles.
- get a cricket ball or similar and roll around on it to loosen up your QL muscle on the afflicted side (google where it is)
- hamstring stretches.
- Mackenzie stretches (google them).
- child's pose stretches (ditto).
- sleep with a couple of pillows under your knees.
- standing single leg swings. Start gently and swing further as the pain permits. Don't force it.
- sitting on a gym ball.
- (possibly) a Serola belt.
ETA: mobilizing it is a good thing and will help; skipping ibuprofen is a bad thing and won't. If you like the pain, skip the paracetamol.
- ibuprofen to reduce inflammation and paracetamol to manage the pain.
- a heat pack on the affected area to loosen up the surrounding muscles.
- get a cricket ball or similar and roll around on it to loosen up your QL muscle on the afflicted side (google where it is)
- hamstring stretches.
- Mackenzie stretches (google them).
- child's pose stretches (ditto).
- sleep with a couple of pillows under your knees.
- standing single leg swings. Start gently and swing further as the pain permits. Don't force it.
- sitting on a gym ball.
- (possibly) a Serola belt.
ETA: mobilizing it is a good thing and will help; skipping ibuprofen is a bad thing and won't. If you like the pain, skip the paracetamol.
Edited by anonymous-user on Monday 2nd January 00:54
Greg66 said:
- hamstring stretches.
Don't bother with this, but the rest is good advice. Sciatica generally won't respond well to a hamstring stretch because the nerve is being irritated and pulling on it will just aggravate it.The best advice is to take painkillers and anti inflammatories (You're not "masking damage" or slowing the healing, you're easing the symptoms so you can move more easily, and movement is what will sort you out.) use heat, look after your posture and get moving.
That sounds like a mis-diagnosed slipped disc to me, speaking as a layman. Your symptoms sound identical to mine. I had the same diagnosis from a GP (who on the whole are excellent). My back would settle down after a week or two, but every couple of years it would flare up again. Eventually I saw a really good physio (and I'm afraid I think they're a rather mixed bunch) and she diagnosed the problem as having been a slipped disc from the outset and said muscle injury was a very common misdiagnosis. The compelling part of her diagnosis was the ability to pinpoint the source of the pain to within a few mm, to describe how the pain would evolve as the disc started to move back into place and the inflammation recede, and to recommend some stretches that would get the surrounding muscles out of spasm and encourage the disc back into place. Because of the risk of nerve damage what is safe for me may not be safe for someone else, but in my case Mckenzie stretches, ibuprofen and walking as soon as possible are completely transformative. An accurate diagnosis means I now know how to avoid the problem reoccurring in the first place.
Your GP might be right, it might be muscular, but given my experience I'd suggest seeing a physio and exploring if it might be a disc.
Your GP might be right, it might be muscular, but given my experience I'd suggest seeing a physio and exploring if it might be a disc.
Thanks for all the advice. I just tried some McKenzie stretches, but I could only get to the on elbows position. When I finished I struggled to get myself onto all fours from a laying down position, but a few days ago I would not have been able to get up without holding on to something.
I feel I might have turned a bit of a corner today as last night was the first night I could lay on my front or back comfortably. It was less painful to get out of bed this morning and the pain subsided quicker after walking around for five minutes.
I am still worried I could have a disc problem or weakness as I regularly get a dull ache in my back after a long drive which has been coming and going for the last 10 years. I have been using a small cushion for my lower back in the car for the last four months. When I go on holiday I have a complete change and spend 90% of the day walking and exploring on foot. Towards the end of the week I will have some pain, but it will only really manifest itself when I cough or sneeze. Sneezing can be agony!
I spend a lot of time sitting while I am at work, travelling and at home and I've put half a stone on up to Christmas, so perhaps I have just been too sedentary and let the muscles weaken?
I feel I might have turned a bit of a corner today as last night was the first night I could lay on my front or back comfortably. It was less painful to get out of bed this morning and the pain subsided quicker after walking around for five minutes.
I am still worried I could have a disc problem or weakness as I regularly get a dull ache in my back after a long drive which has been coming and going for the last 10 years. I have been using a small cushion for my lower back in the car for the last four months. When I go on holiday I have a complete change and spend 90% of the day walking and exploring on foot. Towards the end of the week I will have some pain, but it will only really manifest itself when I cough or sneeze. Sneezing can be agony!
I spend a lot of time sitting while I am at work, travelling and at home and I've put half a stone on up to Christmas, so perhaps I have just been too sedentary and let the muscles weaken?
AlexC1981 said:
Towards the end of the week I will have some pain, but it will only really manifest itself when I cough or sneeze. Sneezing can be agony!
The thing to do here is activate your core muscles immediately before the sneeze or cough. The sensation you're after is one of trying to draw your balls up into your abdomen.Unfortunately I've acquired a lot of experience of lower back issues over the last 25 years...
I had a private MRI scan 18 months ago to diagnose my issues. There was slight narrowing between a couple of vertebrae, but nothing major.
The pain subsided for nearly a year and I thought no more of it.
However, when it came back, I then got an NHS referral to the physio at my local hospital. They say all to often a disc problem is diagnosed, when many of the issues they see are nerves trapped in muscles.
Stretching and hot water bottles were diagnosed for me, and although I get issues on and off, I can now fix them myself within days.
The pain subsided for nearly a year and I thought no more of it.
However, when it came back, I then got an NHS referral to the physio at my local hospital. They say all to often a disc problem is diagnosed, when many of the issues they see are nerves trapped in muscles.
Stretching and hot water bottles were diagnosed for me, and although I get issues on and off, I can now fix them myself within days.
Paddy_N_Murphy said:
9/10 it / any musculoskeletal pains are caused by poor alignment in the frame, that just tip over the edge
Spot on. In almost all cases these injuries don't just happen, they are the result of some form of imbalance, tightness etc which you end up aggravating in the most innocent way. A decent Osteo or Physio will find the cause rather than just treat the symptom. Money well spent. There are some great flexibility videos on YouTube which I've found really useful for loosening up the core and hips which makes a huge difference to your general fitness.
More or less exacly what happened to me early last month, I have access to one of the best chiropractors in the country, he went to uni with my mum in the '60s but he told me it was muscular and gave me an exercise program.
It got me back to work but the thing which had the most positive impact was climbing up and down vertical ladders in work.
It got me back to work but the thing which had the most positive impact was climbing up and down vertical ladders in work.
I'll carry on doing the McKenzie and other stretches daily and see how things progress over the next week before I do or see anything else. I've definitely improved today. All the advice is very much appreciated.
I've got a cross trainer, which I haven't used all winter. I think I will start some gentle exercise as google tells me that the cross trainer is a good way to exercise if you have a back problem.
I've got a cross trainer, which I haven't used all winter. I think I will start some gentle exercise as google tells me that the cross trainer is a good way to exercise if you have a back problem.
PnM, you are a nag but I appreciate it 
thank you. I'll see how I feel by the weekend. If it's only a sprain it should have gone by then.
I've realised I have got a terrible habit of resting my head on my left hand with my elbow on the arm rest when I'm using the mouse in my right hand. I think this caused a few pains at work today and I've just caught myself doing it right now at home! I'm going to lower the chair arms to the lowest setting so I am not tempted to slump on them.
thank you. I'll see how I feel by the weekend. If it's only a sprain it should have gone by then.I've realised I have got a terrible habit of resting my head on my left hand with my elbow on the arm rest when I'm using the mouse in my right hand. I think this caused a few pains at work today and I've just caught myself doing it right now at home! I'm going to lower the chair arms to the lowest setting so I am not tempted to slump on them.
AlexC1981 said:
PnM, you are a nag but I appreciate it thank you. I'll see how I feel by the weekend. If it's only a sprain it should have gone by then.
I've realised I have got a terrible habit of resting my head on my left hand with my elbow on the arm rest when I'm using the mouse in my right hand. I think this caused a few pains at work today and I've just caught myself doing it right now at home! I'm going to lower the chair arms to the lowest setting so I am not tempted to slump on them.
A lot of slipped discs are caused by poor posture at source, particularly head forward posture, the disc being pinched is the end point. Pain like the op describes is without a doubt a herniated disc. Further referred pain is caused by spasming muscles guarding the area. I personally think most osteopaths are about as much use as a chocolate fire guard, the manipulation they do is useless and potentially dangerous. Five minutes on you tube with an American physio you will learn a lot more. Look online what a proper posture is and practice in a long mirror, in two weeks the disc will heal and scar tissue will be layed down. Try and avoid painkillers . In a month find an expert who understands posture/ muscle physio/ massage therapy rehab, good luck with that . thank you. I'll see how I feel by the weekend. If it's only a sprain it should have gone by then.I've realised I have got a terrible habit of resting my head on my left hand with my elbow on the arm rest when I'm using the mouse in my right hand. I think this caused a few pains at work today and I've just caught myself doing it right now at home! I'm going to lower the chair arms to the lowest setting so I am not tempted to slump on them.
jonamv8 said:
2.5 weeks and mine is starting to get better hope I don't jinx by posting!!
Deep heat ibruprofen and ibuprofen gel with plenty of low level movement for me.
And the odd Valium has aided sleep!
Excellent, glad you're feeling better. I'm 11 days in. I have realised I have to be very careful when I first get up in the morning. If I move too quickly without gently stretching I can do some damage I think. I had quite a bit of pain throughout yesterday after I bent down sideways to switch my bedside lamp off. Today I am feeling much better and have been whizzing about in comparison to yesterday. I've found wearing my belt looser helps a bit. Deep heat ibruprofen and ibuprofen gel with plenty of low level movement for me.
And the odd Valium has aided sleep!
I found it interesting that I would sit at my desk at work for an hour, then struggle to get up and have to walk very slowly across the room. After a few minutes on my feet the discomfort would be significantly reduced. I'd go back to my desk and the circle would repeat again! I wonder if it is for the same reason that the pain is so much worse in bed and first thing in the morning.
markcoznottz said:
A lot of slipped discs are caused by poor posture at source, particularly head forward posture, the disc being pinched is the end point. Pain like the op describes is without a doubt a herniated disc. Further referred pain is caused by spasming muscles guarding the area. I personally think most osteopaths are about as much use as a chocolate fire guard, the manipulation they do is useless and potentially dangerous. Five minutes on you tube with an American physio you will learn a lot more. Look online what a proper posture is and practice in a long mirror, in two weeks the disc will heal and scar tissue will be layed down. Try and avoid painkillers . In a month find an expert who understands posture/ muscle physio/ massage therapy rehab, good luck with that .
Cheers, I'll have a youtube tonight. I think my posture is good most of the time because of the aches I have had in the past. I try not to cross my legs any more as I read that puts pressure on one side of the spine. Gassing Station | Health Matters | Top of Page | What's New | My Stuff