Back Pain

[SandToes Studios]

Mr Rubbercat has had lower back pain for about a month, and numbness in his right leg, I am convinced that he has trapped his sciatic nerve, possible rotated his spine. All his GP is doing is giving him co-codamol and telling him to rest, but its not getting better. I have tried light gluteal massage, which is supposed to help - but its not getting better. I have no knowledge of chiropractors - but if it is a rotation, does anyone think it may help. We are both a bit nervous about chiropractors as there has been some bad press in the past. Can anyone advise?

 

[dressterz]

There are a few yoga postures that may assist.

Lie down on the floor and take your hands out to the sides (like a cross) then take your knees into your chest as you exhale, then gently take the knees together over to the left side, inhaling then exhale take the knees towards the floor or allow them to rest on the floor, and relax with the knees on the floor or as near as you can manage. using the breath as you inhale, exhale and allow the torso to twist more so the knees go nearer the ground. notice how the side of the waist feels and inhale then exhale and let the body release further. stay for 30 secs to 2 minutes depending of course on how comfortable you feel. bring the knees back to centre (forgot to mention when the knees are on the left, the eyes and head turn to look over opposite (right shoulder) so when knees are down on right side turn the head and look out across the fingers/arm of the opposite (left this time) side.

now to go further if you managed this ok, still lying down release the legs to the floor, now bend the left knee, foot flat on floor then take the right leg and cross it over the left, so you are crossed legged. now using the arms to pressurise against the floor gently lift up the buttocks and you are going to gently bring the hips up and place the left side/hipbone on the floor so the body begins to twist, taking the left leg/with crossed over right leg over to the left side, this brings a greater twist and rotation and will help to correct spinal misalignment if you have a trapped nerve etc. the back may click but just work with the breath. this is a very natural motion and the spine is very flexible. work with the exhalation and if you feel tense just allow the exhalation to soften the spine. remain for 30 secs - 2 mins however long you feel comfortable, remember to look over the opposite shoulder. use the hands to pressurise against the floor to come back to centre then change over legs, cross left over right now and do again.

you can intensify this further still depending on your level of flexibility by double crossing the legs, so wrap the right leg round the top of left knee then wrap it round the thigh so the legs are locked, this greatly increases the twist. if you want any more advise then please feel free to email me.

I will add that painkillers do not rectify the problem and if untreated back pain due to misaligned discs/vertebrae etc can lead to lifelong problems when it can be quite easily treated through yoga and other stretching and manipulation activities. Chiropracters are good to but you can Do it yourself if you know how. let me know how you get on.

best wishes

Tammy
www.simplynatural.org

 

[ilovejustinbieber(:]

Hello Tammy,

I have been reading the exercises/yoga mentioned by you with interest in this thread and in the thread Prolapsed disc and in lot of pain. I am also suffering from disc prolapse at L4-L5. I came across a few postures as suggested by my ortho specialist and saw a few on TV. I would like to briefly mention those and seek your guidance on few of them whether doing those might be risky in disc prolapse cases.

1.I have been doing the locust posture as mentioned by you in the other thread for the past 5-6 months where in while lying on the stomach, the chest and the legs are taken off the ground. I found it very useful. I am doing now for 20 times in the morning and 20 times in the evenings holding for a count of 5. For the past 1-2 months, I walk in the mornings and evenings for 2.5 to 3 kms then relax for 15 mins by lying on my back then do this posture. Initially, I was not going for walks. Is it ok do this after walks ?? This posture has brought about 30 to 40% relief. Could I increase the holding count to say 7 or increase the number of times to say 25. I inhale while moving the chest and legs up…..hold the breath for a count of 5 and then exhale while bringing the chest and legs down. 2-3 times I also do it by exhaling first…then holding the breath, I lift the legs and chest….then breathe normally in this posture for a count of 10 or so…and then bring the legs and chest down while exhaling.
2.Can the first posture as mentioned in your above post be done in case of disc prolapse also. I have tried it a few times and I don’t find any pain doing it.
3.My specialist while examining me recently asked me to lie on my back and asked me to raise the left leg upwards …..hold for a count of 5 and then after bringing the same down asked me to do the same with the right leg. I could only move it up to say 40 degrees or so. He has suggested me to add this exercise for count of 5, ten times with each leg twice a day. Somehow I am a bit scared to do this coz few of friends have said that doing this might coz the disc to slip. I recall you mentioned this posture in the thread Prolapsed disc and in lot of pain. I would like to seek your guidance that whether this postures produces any strain at L4-L5 and L5-S1. Is it safe to try this ??
Now some of the postures which I came across on TV.
4.Lie down flat on the stomach. Keep the outstretched legs together and hands to the side. Now stretch the left hand in front….raise the chest, outstetched left hand and the right leg…hold for a count of 5 and release. Do it a few times. Repeat the same by stretching the right hand ahead and raising the chest, right hand and the left leg. Do it a few times. Thereafter, place both the palms under the knees so that the palms touch the thighs. Without raising the head and chest….lift both the legs up hold for a count of 5 and then release. Do it a few times.
5.Lie down flat on your stomach…legs joined together. Lift your head and chest slowly and place your both the palms under the chin so that both the elbows are joined together and resting on the ground. Now slowly fold the left leg upwards from the knee and bring it up so that the sole of the foot is pointing towards the ceiling( the thighs and knees are resting on the ground….the leg is to be folded not lifted ). Bring the left leg down and do the same with the right leg. Do this alternatively with both the legs ten times. After this fold both the legs upwards from knee below and let soles of both the feet point towards the ceiling. Do this very very slowly with both the legs as this produces tremendous stretching on the mid back…..do it only to the extent it is comfortable. Don’t do this with a jerk. For that matter any posture should be done slowly and stopped if felt uncomfortable.
6.Lie down flat on your back. Legs outstretched and together. Place both the hands below the head. Now try to lift the chest off the ground slowly. Hold for a count of 5 and then release. Do it ten times twice a day. I did this posture along with locust posture for about 4 months

 

[LANE (D)]

Thanks for your suggestions - but Mr Rubbercat doesn't have the physique for Yoga - I've been doing yoga for years - he just isn't that way inclined!!

I've booked him in with a chiropractor for tomorrow - lets hope that works.

 

[Ellaine Louise]

caught my eye about your lower back pain and numbness in right leg. I have the same except my numbness is in right leg and inside of foot . My doc prescribed co-codamol which changed to codeine phosphate then to tramadol,baclofen and dothiepin til i went for a scan and was diagnosed with a prolapsed disc and given an epidural injection with steroids and anti-inflam 13 days ago . waiting to see if it takes pain away . fingers crossed ..
I too dont have the physique for yoga lol.. even if i could assume the positions [sm=banghead.gif]