Any chiropractors on nostr? I will zap for some advice from someone who knows what they're talking about. Having back issues getting really frustrating
Discussion
Best thing you can do is work with a physical therapist to rebuild core and back strength. Massage and chiropractic can feel great - and can be helpful - but unless it’s coupled with proper strength training, it will always be “there, you feel good now right? Okay, come back twice a week for the rest of your life”.
Speaking from experience 🫡
Sage wisdom. i had the same experience. Core and back strength needs to be built, or if you are already built and strong you will need to find and fix imbalances that are causing the issue.
🤝
I’m going to agree with core strength here. I’ve got scoliosis and long history of back issues. Core strength is important. You could try finding a pilates studio and go once or twice a week. My wife is an instructor and have watched her rehabilitate people in a few months from not leaving their apartment to going out dancing
Define back issues as well. Lower back? Rhomboids?? I’ve had em all for 25 years on and off so may be able to give some tips
My back keeps getting thrown out where I'm basically paralyzed for a few days, seems like lower back/hams/,glutes problem
Low squat and hold for a minute. Feet a little open. That should remove the tension a bit. Look up stretching excercises for soas muscles. When it feels hams up to back, it’s commonly soas needs stretching. A good physio or osteopath (if not in North America as they don’t have them there) can help with a good stretch. It’s extremely overlooked muscle. Definitely high chance if you sit at computer a lot
Probably weak SI joints
It’s incredible how much benefit comes from simply strengthening the muscles that are intended to carry our bodies around.
Ease into it. Start with small, simple exercises (e.g. holding a “quarter-crunch” at max a 15-20 degree angle off the floor) just to activate the muscles and get them to wake up and reengage. At the risk of sounding like the “one simple trick” guy, it’s truly astounding the amount of relief this can offer (at least for lower back stuff) in real-time, and with benefits that carry forward through the day.
Bro are you foam rolling ? Can you touch your toes? If not did you get an X-ray?
If low back...start with stretching Hip Flexors
If mid back....try Dead Hangs and foam roller
If upper back/neck...see Chiro
Get an insanely good mattress. Like 5000$
No chiropractors, just regular breaks and exercise👌we need to move to various vectors - means, we need to do as many different things and positions as possible
Do you have pain at a specific part or do you wanna get rid of back pain in general?
Put muscles that are contracting into a stretch position that can be comfortable long term.
For me this is lying down.
For lower back, I will lie on my side and assume the curled up position with knees close to chest.
In this position the muscle will try to contract as usual but now the muscle will face considerable resistance to pulling due to being in the stretched position.
After some time the muscle will run out of available energy and will slowly release.
This may have to happen several times before the muscle memory is lost and the muscle stops pulling long term.
Chiropractors are quacks. At least the one I went to is, who bent me double and ruptured the already slipped disc in my back that meant an emergency operation to stop me being paralysed from the waist down. I know that doesn’t help you right now but back problems can make you desperate for any help. I tried everything until I eventually paid to see a specialist neurosurgeon. He was the guy who did the operation and made my back better than ever. Hope you find a good solution. Back pain sucks.
As a fellow back issue enthusiast I would say there is no answer in medical professionals I have done it all. Ask what exercises and mobility work are you doing, is it enough? Is it focused on your problem areas/muscles? This will solve most of it. Then how much are you sitting? The how much are you walking? Go sign up for something like knees over toes guy (ATG) and do his basic routine every day you will feel better (there are many others his is just accessible and distilled to very useful movements)
My kinesiologist, former chiropractor, wrote a book - https://www.theprotocolforhealth.com/ It may be helpful to you.
Walk more consistently
Hello! Physical therapist here. What and where are your back issues? Describe the pain and is it in a single location, shooting down your leg or in a band across your back?
Lower back basically completely disabled, thrown out back, can't rotate without very severe pain, happening more and more frequently
Lots of tightness in glutes
If you can lay on your stomach with a pillow under your hips, you may get some relief and once relaxed, your back may “unlock”. Without being able to do a physical assessment I can’t really give you much more actionable advice. Try to normalize movement and deep breathing. Often the muscle tightness is your body bracing against a disfunction so if you can move as normally as possible the automatic bracing may be reduced allowing your vertebrae to return to normal positioning.
Thanks I'll try