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    Sore lower back
    avatar
    jeanniey posted:
    Hi Rich,

    For the past few months, my lower back has been sore all the time even though I've cut down on my miles (from 30 to 20 or less a week). It feels the most sore when I wake up in the morning so I always have to do a few minutes of stretches to warm up. Also, I feel more sore when I get up after sitting on a chair for a bit. The first few seconds that I get up to walk, I end up leaning forward. I am able to straighten up afterwards but my posture is terrible for those first few seconds.

    Could you please recommend some stretches or exercises for me to help my lower back? A heat pad helps temporarily but it's approaching summer so I don't want to use a heat pad when it's so hot already.

    Thanks!
    Jeannie
    Reply
     
    avatar
    Tomato05 responded:
    Another important factor is one's mattress and pillow; after I replaced my mattress with a really good one, and bought a flat, firm pillow, it did wonders for my back.
     
    avatar
    Rich Weil, MEd, CDE responded:
    Hi Jeannie,

    Here are lower back resources:

    http://www.webmd.com/back-pain/living-with-low-back-pain-11/five-back-pain-stretches

    Williams Flexion exercises and McKenzie exercises. Here are two links:
    http://en.wikipedia.org/wiki/Williams_Flexion_Exercises

    http://www.spine-health.com/wellness/exercise/what -

    mckenzie-method-back-pain-and-neck-pain
    http://www.mayoclinic.com/health/back-pain/LB00001_D
    Books:

    Y's Way to a Healthy Back. A very good 6-week progression of exercises. It's used at Amazon for 1 cent plus shipping
    http://www.amazon.com/The-Ys-Way-Healthy-Back/dp/0832901474/ref=sr_1_1?s=books&ie=UTF8&qid=1339847898&sr=1-1&keywords=y%27s way to a healthy back

    "The Back Pain Helpbook," by James Moore. Details on stretching, ergonomics and much more (maybe more than you need, but http://www.amazon.com/Back-Pain-Helpbook-James-Moore/dp/073820112X #_

    Bob Anderson "Stretching"
    http://www.amazon.com/Stretching-20th-Anniversary-Revised-Edition/dp/0936070226

    The most basic exercises:

    -- knee drops: lie on your back, feet on floor, knees up, drop both knees to one side, then the other side. You can also cross one leg over so the foot is resting on the other knee. Then gently pull the knee down to the floor with the foot.

    -- knee hugs: lie on back and gently pull knees to chest
    -- knee crossover: lie on your back, keep both shoulders on the ground, and pull right knee gently across body with left hand so that it approaches the ground, and then repeat other side. If it hurts, don't do it.

    This may be more information than you want or need, and if so, then just do the McKenzie exercises.

    I hope this helps.

    Take care,
    Rich
     
    avatar
    Rich Weil, MEd, CDE replied to Rich Weil, MEd, CDE's response:
    One other thing. If your back is sore after working out then ice may be better than heat. You have to experiment with both and see.
     
    avatar
    jeanniey replied to Rich Weil, MEd, CDE's response:
    Thanks Rich! I'm going to try all of these. I had a great massage this weekend and it really helped too.
     
    avatar
    jeanniey replied to Tomato05's response:
    Got a new bed last year, helped a lot. Not sure about a firm pillow though.
     
    avatar
    Tomato05 replied to jeanniey's response:
    The problem with a high pillow is that it places your neck and spine curvature in an unnatural position - that's why it's better for people with back problems to sleep on a flatter pillow.
     
    avatar
    Rich Weil, MEd, CDE replied to jeanniey's response:
    You're very welcome.


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