My back just went 'ping'

[longers]

Hope it's better today AH.

My mum was laid up in hospital on morphine until her back unpinged after picking up a hairdryer off her dressing table.

I've heard that dishwashers can cause a few pings as well.

 

[Ian H]

This is just one of those things one gets when ageing.

That is what the NHS physio said to me. Whereas my sports physio sounds wonderfully positive and sorts out the problem - also giving me tips as to how to avoid a recurrence. So bollocks to settling into an armchair and giving in to aging. As another physio* said to me: "Think of your body as your chassis - you can wear it out or let it rust out."

*Yes, I've consulted a few over the years - find one you're comfortable with.

 

[Arch]

Ok, so can anyone describe a few useful stretches and exercises? Preferably that can be done without stairs (I don't have any), and with limited floor space, and no special equipment.

 

[ttcycle]

EDIT: OK the images aren't loading, basically sit in a chair, with your bum on the edge- hug yourself then bend over, if you can release your arms to the side.

Another one is to stand up- drop your head and bend down slowly from the shoulders down to hips - only bend to what it comfortable

the last one if lie on the floor push you arms out straight with hands linked together and pushing out and try and suck your tummy inas you push the arms out- you feet should come up a lttle - this is probably a bit more advanced- to start with try the one in the first pic as this puts less tension on your back

Arch, these might be useful to try but take it at your level- these gentle stretches are to open out the lower back

 

[threebikesmcginty]

Ok, so can anyone describe a few useful stretches and exercises? Preferably that can be done without stairs (I don't have any), and with limited floor space, and no special equipment.

Lie on your back, clasp knees to chest, gently roll side to side - massages the back nicely and takes up minimum floorspace!

 

[threebikesmcginty]

Mmmm, sausages. Teach you to grill them, do them in the frying pan as God intended. What kind were they?

I learnt my lesson mort - the memory of the pain removed any lasting impression of the snorkers!

 

[Arch]

Brilliant, thanks for those. It is my lower back that hurts. I find that during the day at work I loosen up, because the job involves bending and lifting (and I know my lifting technique has been bad, I'm working on it). When I sit still for any time, like lunchtime, or in the evening, that's when it starts to hurt when I move. It's like I need oiling.

How many repititions should I do, or should I just doit as and when I can?

3bikes, that sounds good, and also sounds like rolling in agony!

 

[abchandler]

Ok, so can anyone describe a few useful stretches and exercises? Preferably that can be done without stairs (I don't have any), and with limited floor space, and no special equipment.

Pilates in its most basic form could have been designed for that description. If you have enough space to lie down in, you can do a routine. Pilates focuses on providing strong abs and other core muscles which then support the lower back preventing back injury.

I've just discovered a series of free video podcasts available on itunes from pilatesonfifth.com (and its sister website) that include a set of 10 minute and 30 minute sessions, and individual exercises in separate videos. You should look at the 'Mat' exercises which use no equipment.

Although you can get equipment to perform pilates with, the basics use the resistance of gravity to provide the work content.

 

[ttcycle]

start with 10- if it's too much reduce the number.

If you find you have problems with chairs - maybe but just a thought you might need to get a chair with decent support, or one of those lumbar cushions.

With the lifting though, always bend down and lift from the knees not the back with straight arms as this is one of the guaranteed to mess up your back if you don' lift properly.

 

[Arch]

Pilates in its most basic form could have been designed for that description. If you have enough space to lie down in, you can do a routine. Pilates focuses on providing strong abs and other core muscles which then support the lower back preventing back injury.

I've just discovered a series of free video podcasts available on itunes from pilatesonfifth.com (and its sister website) that include a set of 10 minute and 30 minute sessions, and individual exercises in separate videos. You should look at the 'Mat' exercises which use no equipment.

Although you can get equipment to perform pilates with, the basics use the resistance of gravity to provide the work content.

Thanks, I'll take a look (although my laptop is very slow with video at the mo). A basic book might be a good idea, I'll have a look. My Mum has just started doing Pilates at a class so I can ask her for a few demos when I see her.

(and space to lie down in - well, I can do that, just! If you saw my flat...)

TT, I don't know if it's the chair itself - it happens with the lowish easy chairs at work, my dining chair here, and when I sit in bed, I think it's just a case of sitting still for any length of time. I tend to perch on the edge of the chair (and then, alas, I think I slump) I think a lot of it is down to poor posture on my part, oh, if only I'd listened to my mother etc etc...

I don't think the cold is helping either,and recently cycling has been more tense than usual due to slush and snow etc.

 

[ttcycle]

Hmmm, it probably sounds like pilates would help - as if you slouch in a chair you probably need to work on the core area - ie your trunk - the stomach/abs are probably not supporting you to have good posture. Your mum will probably be able to show you some exercises if she's recently gone to a class.

Easy chairs are not great for backs - you might want to get a lumbar cushion that makes you sit up straighter -might be that the slouching in combo with the weak core puts too much strain on your lower back, but that's just an idea. some people find the cushions really helpful, others find them a nuisance!

 

[Arch]

Fortunately, I don't have an easy chair at home - I have a dining chair, (well two) and a sofa (currently used as an extended shelf) and the bed, which I often sit in to watch telly, propped up with the pillows.

Anyway, I will Make More Effort from now on...