How To Alleviate Back Pain

Wouldn't you know it? Once again I find myself in a dilemma. Just over a week ago I hurt my back. In the past I have always gone to Physiotherapists, Chiropractors, Doctors and even Massage Therapists to alleviate the pain. NO MORE I say! It proves to be far to expensive (an expense I can ill afford) and depletes my Private Hospital entitlements!

I have suffered from lower back pain for many years. One Doctor suggested I had a Herniated Disc, others suggested Piriformis Syndrome which in turn causes Sciatica pain. So I have been treated for all. The pain can be incredible at times, from sharp pains to nagging pain in the buttock and leg. It can be experienced as leg numbness, tingling like pins and needles or sharp pains when sitting or standing in one spot for too long (generally 30 seconds or more), it's basically a constant pain on one side.  It doesn't even subside when trying to sleep! Annoying!

Anyway, instead of going to the Docs or Physio I decided to to try a combination of exercises to see if I can gain any relief or improvement. So far so good! But if the pain persists in another week (it's improved in this past week already) I will definitely seek an expert opinion.

Meanwhile these are the exercises I have found to provide me with some relief:

- Lots of walking. I've been making a conscious point of exceeding my 10,000 steps per day when I can. Sadly I can't run without pain at the moment or go to the gym, so I've been enjoying the nice weather and walking to the beach, around the Botanic Gardens and along the Yarra.....

- Hamstring Stretches. I only do these when laying on my back. This means my back is supported and I'm not doing any further damage by twisting. I must say, I've noticed how tight my hammies became when I hurt my back!

- Prone Back Extension. Laying on your stomach and propped up on your elbows. Slowly straighten the elbows to feel a nice stretch. This one is a favourite of mine, having done it since my gymnastic days. And it feels sooo good!

- Lying Piriformis Stretch. Another one that feels really good, stretching out the buttocks. Laying on your back, rest the right ankle across the left knee. Slowly pull the left leg towards yourself holding for 20 to 30 seconds. Repeat on the other side. This one is a great stretch for the Piriformis and Gluteal muscles.

Anyway, so far so good. The pain is still there but has been downgraded to a dull ache. Mind you, I am so much better after a few days away from the work computer (now I need to find a way to avoid my home computer!)