Is there a back Doctor in the house please?

[up2you2]

Lower back pain, no doubt too many hours in my computer chair, any solutions, ideas and recommendations please?

[Sheryl]

You will find many exercises and stretches for lower back pain online (you tube etc). Do not do any exercise or stretch to the point of pain though and stop anything that seems to make it worse.

 

If yoh have no contraindications then NSAID (ibuprofen etc)  can be heloful. Be sure to google contraindications first.

 

If the pain persists or if it radiates down the leg, or there is weakness/numbness of the leg, see a spine specialist. 

[degrub]

Based on my experience- 

1) find a reputable spine care dr and figure out if structural issue

2) physical therapy and maintenance 

2.5) loose weight. It helps a lot. Eat less, drink less.

3) get out and move within your limits. Walking, tai chi, swimming, stretching, all can help.

4) don’t sit for more than 30 minutes at a time without activity break for 5-10 min. Stretch, walk, move. Don’t eat.

 

if chronic, Gabapentin can help calm the nerves, releasing strain from muscle contraction.

surgery should be last resort for pain and only if your situation gives high chance of success. Then get a second or third opinion.

[degrub]

And maybe change the chair to improve your sitting ergonomics. 

[KhunLA]

The obvious, better seating position when at the computer.  I'm actually laying down when on the internet, since I have back issues.  Sitting at 90° or less, just doesn't work for me, except short period, when eating.

My brother was a big fan of the chair you kneel on, and puts your back at about 130° or more.

[degrub]

Those helped for short durations for me. Mostly as a change from the regular ergo chair.. knees would get tired after an afternoon. They do work though. 
 

a small rolled up towel placed in the lower back can help .

 

Look up McKenzie exercises/stretches. Traditional Thai stretching and massage helped me. Helped with keeping hamstrings and hips muscles loose which took strain off  my lower back for years. Look for someone with medical massage certification, usually through a hospital or medical practice.

 

 

[TimeMachine]

I was recommended hanging upside down. I do it at gym hanging my torso over the back incline equipment. There are specific tilt tables for this purpose too. I recommend trying it. Start slowly and if improvement felt do what suits you. I am just a doctor of life and not a certificate qualified doctor.

[BigStar]

58 minutes ago, TimeMachine said:

I was recommended hanging upside down. I do it at gym hanging my torso over the back incline equipment. There are specific tilt tables for this purpose too. I recommend trying it. Start slowly and if improvement felt do what suits you. I am just a doctor of life and not a certificate qualified doctor.

Regular dead hangs are good for back & shoulders. I do a couple of them daily.

[1FinickyOne]

You don't say where you live, but I went to an excellent acupuncturist... and it helped where traditional medicine could do nothing... well, not quite nothing, they had me in traction which cost me money and was not helpful.

[BigStar]

The reverse hyperextension exercise, if done regularly (daily), should help a lot. Jeff Cavaliere explains:

 

 

 

You can do these on the side of a bed. I did, when the gyms were closed during COVID. Now I do them at the gym.

 

[eezergood]

https://www.phuket-international-health-clinic.com/

In Patong - very well regarded

 

 

[dddave]

On 2/7/2023 at 10:16 AM, Sheryl said:

You will find many exercises and stretches for lower back pain online (you tube etc). Do not do any exercise or stretch to the point of pain though and stop anything that seems to make it worse.

 

If yoh have no contraindications then NSAID (ibuprofen etc)  can be heloful. Be sure to google contraindications first.

 

If the pain persists or if it radiates down the leg, or there is weakness/numbness of the leg, see a spine specialist. 

These two physical therapists are goofy but their advice is excellent.  Huge help to me when I had sciatica.

The simple position they advise of laying on your stomach with pillows under your chest was amazingly effective for me.

 

Edited February 9, 2023 by dddave

[airbalance]

All great advise really and lastly, I'd also work on some core exersises to make sure that the core is strong enough. Proper ergonomic chairs are expensive but given that you should be pain free and not have to pay heavy $ on surgery, therapy, medicine, is sometimes a great long term investment.

[up2you2]

6 hours ago, dddave said:

These two physical therapists are goofy but their advice is excellent.  Huge help to me when I had sciatica.

The simple position they advise of laying on your stomach with pillows under your chest was amazingly effective for me.

 

This is exactly what I was looking - greatly appreciated.

[Neeranam]

My sister, a physiotherapist told me to do pilates, never looked back.

[eezergood]

On 2/12/2023 at 10:50 PM, Neeranam said:

 never looked back.

stiff neck?

 

[grumpyoldman]

Used to be quite a good spinal clinic opposite the police station in Phuket town.

 

I've been gone since 2016, so not sure if still there, but give that place a go if it is.

[save the frogs]

If you must use a chair at work, then there's nothing you can do about it.

 

If you work from home at least part of the time:

Get rid of your office chair in the home. 

Sit on a big comfortable cushion on the ground and lean up against another cushion on the wall.

This will never cause back pain.

You can sit in a lotus position if you're flexible.

And you can move around in different positions. 

100 times more comfortable than a chair. 

 

I've said this on many threads and have been mostly ignored.

One of the many benefits of walking daily is it will eliminate lower back pain. 

 

 

Edited February 16, 2023 by save the frogs

[mikebike]

Awesome Canadian RMT specializing in back pain in Rawai. 

 

Tranquility Rehabilitation
086 277 0795

https://g.co/kgs/2QBBNQ

Edited February 16, 2023 by mikebike