Lower Back pain?!
Question: For the last few days I feel like my lower back is stiff and achey, especially when I wake up in the morning. But today it also aches when I for example get up from the floor after playing with my baby or changing her diaper (she has her play blanket on the living room floor) also when I stand or do certain movements it aches. It is not unbearable but annoying. Could it be, because I wore high heeled sandals lately (5cm heel), wich I haven't worn for almost a year due to the pregnancy? I am still kind of oerweight from the pregnancy could that be a reason? What can I do? I feel like an old woman when I get up and am all stiff and achey in the morning. I am super carefull already when carrying around the baby (6.5kg) and carrying her stroller. Are there any moves that could relieve the stiffness and acheyness in my lower back?
Answers: For the last few days I feel like my lower back is stiff and achey, especially when I wake up in the morning. But today it also aches when I for example get up from the floor after playing with my baby or changing her diaper (she has her play blanket on the living room floor) also when I stand or do certain movements it aches. It is not unbearable but annoying. Could it be, because I wore high heeled sandals lately (5cm heel), wich I haven't worn for almost a year due to the pregnancy? I am still kind of oerweight from the pregnancy could that be a reason? What can I do? I feel like an old woman when I get up and am all stiff and achey in the morning. I am super carefull already when carrying around the baby (6.5kg) and carrying her stroller. Are there any moves that could relieve the stiffness and acheyness in my lower back?
Your pain could be the result of multiple factors, but let us start with the most obvious first. The shoes, though the heel is not that high, it could certainly be the reason for your lower back pain. Either way, you need to do some exercises to strengthen your back muscles (this may also help you drop some of that baby weight). I will attach a link with some recommended exercises. Just an FYI, if you have recently had your baby (approx. 1-6 months ago based on baby weight) your kidneys may also be the source of your pain. As you probably know, your body is under an abnormal amount of stress during pregnancy and upon delivery. If you have a kidney infection, you need to see your physician for antibiotics. Kidney infections may cause one or more of these symptoms:
Frequent urination
Strong, persistent urge to urinate
Burning sensation or pain when urinating
Abdominal pain or pressure
Cloudy urine with a strong odor
Pus or blood in your urine (hematuria)
Inability to urinate (urine retention)
Need to urinate during the night (nocturia)
Back, side (flank) or groin pain
Fever
If you do not have any of the above symptoms do not worry about it and move on to your strengthening exercises. More than likely, these back exercises are the answer to your problem. It is always better to be safe than sorry. I thought I would put the other possibility out there because of the risk, due to the recent birth. Best of luck I hope your back is feeling better soon.
(for exercise, use the initial plan and approve with your doctor first)
http://orthoinfo.aaos.org/topic.cfm?topi...
Just do an internet search on low back pain. You will find out lots of reasons for it and lots of ways to fix it.
you should see a chiropractor. my bet is that you had an epidural when you were in labor and now you are feeling the side effects of it. if you don't get this taken care of you will never get better
Weight could be a reason but you can overcome this. Do some back stretches twice to three times a day, you can easily google this up. Also, looking into one of those Shiatsu massages or machines might help. I have one and it really digs deep into the muscle.
It is recommended using ice when back pain is caused by overuse or spasm, and heat if the discomfort is related to stiffness of the joints or muscles. Heat loosens the muscles and makes them more flexible. And if you are using heat, put your hot-water bottle or heating pad on your back, rather than lying directly on it. You do not want to fall asleep and burn yourself.
When your back hurts, trying the following positions may make you more comfortable. Lie on your back on the floor with a pillow or rolled-up towel under your knees and another under your neck. Then raise your arms over your head to give your spine a bit of a stretch. Or you can lie on your side with one pillow between your knees and another under your head. You might also place a rolled-up towel under your wrist.
Ice is especially helpful when the pain is most acute the first two to three days. It helps reduce inflammation and relaxes the muscle spasm. Apply ice to the painful area for about 15 minutes at a time every 2 hours, six to eight times a day. But do not apply ice directly on your skin. It could cause frostbite. Put a thin towel between the ice and your skin.
Sitting can aggravate your back pain. It is one of the worst things that you can do. If you have to sit, use a chair with good back support and armrests, which can reduce the pressure on your back. Also put a pillow behind your lower back and keep your feet flat on the floor with your knees bent.
Physiotherapy (SWD) is the best. It may take 3 to 5 days of 15 minutes treatment. Pain-killers are good enough. You may apply hot water packing to the painful area at home.
Not sure this helps, but I have problems with back and neck following an accident, have made really good experiences with a good (!) chiropractor and I know that at the clinic I attend, they also have women with problems similar to the one you describe and related one's that come and - both get treated or get exercises/physiotherapy to help themselves. Somebody could look at you, give you an assessment and... If you leave things like that, if they do turn out more serious, it gets worse the longer you leave it. Not to panic you, just a thought - maybe it would help ;).
It mainly sounds like you need to stretch and strengthen your back.
A good way to stretch it is to grab a pole or some object you can hang on to thats a little lower than chest height, and then just hang back from it and stick your butt way out, kinda making a 'v' with your body till you can feel the stretch in your back.
Another way is to get a swiss ball and get on your knees and put your arms straight out ahead of you on the ball and drop your head down between your shoulders.
To strengthen your back do hyperextensions in a roman chair, or try doing some weightlifting, (particularly rowing and deadlifting) so that you can train your back to deal with the stresses.
Also to loosen up your backline muscle fascia a quick little exercise you can do is ... well I'm going to try to explain it without sounding goofy but it might be impossible.
Imagine getting down on your hands and knees, and then dipping your back down and looking up, and then hold that for a second, and then switch to rounding your back up and dropping your head low, and holding that position for a second..... alternate b/w those positions about 10 times or so...
and then stand up, and stand with your toes raised (I stand with my toes on a thick book).. so you're standing with your toes raised, and then reach down and touch your toes 10 times, do it slow, don't bounce, even if you can't touch em its ok, just reach and try to hold for a quick second...
then, change it up again, and this time you're going to stand with your heels elevated, and do the same thing, reach down and get those toes 10 times...
after that, get a tennis ball, and put your foot on top of it, and roll that ball around under your whole foot... just moving it all around for a minute (it feels so great), really put some nice pressure on it.. do that for a minute with each foot.
That should loosen you up pretty well. Do that little routine like 3 times a week. It takes like all of 5 minutes.
And last but not least make sure your bed has enough support.
Thats all I've got.