On the Job Back Pain

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82-Alpha599

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Any tips on how to combat back pain resulting from on the job lifting? Had a lower back injury when I was 16 playing hockey, never and any complications after that year. No one particular incident that stared this but the pain is slowly getting worse and worse, to the point that I can barely sit in one place for very long at all.
I lift properly when possible, I am a little shorter and sometimes end up getting the more of the weight dumped on my sided, which I'm fine with. I will NEVER complain or pass of lifting to someone else. I sleep on my stomach and cant sleep any other way (I think on your back is best?).

Any tips would help. No Rx please.
Thanks
 
Lumbar strain is a bad SOB. And yes, sleeping on your stomach is not exactly the best ( I do it too ), but hey.... sleep on a firm bed that won't let your mid-section sag.

After major lumbar strain, and months of phys therapy... the # 1 key in keeping my aging spine from injury is excersize. Not high impact, just stretching and flexibilty. Aim on balanced muscle strength and flexibility of the abd and back. Stretching and flexing for about 30-40 minutes at least 3 times a week for maintenance.
If my lower back starts aching, I increase that to 2 to 3x a day of flexing and stretching the back, buttocks, legs, hamstrings, etc until the pain is gone, then back to maintenance
There are websites from physical therapy places that offer specific stretches, you should look them up.

I tried chiro for a few months.... what sold me was the natural theory and body mechnics.... but it did not cut it. Phys therapist made progress givin the same time, and it has worked for many years. I do not see them any more, just the knowledge to keep me from breaking.

Good luck, and take care of that back... monitor twisting, lifting and technique.
 
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Ohh and... don't sit long at all. Goes for driving too. It irritates the pain. Keep moving and stetching.
 
Take your back very seriously, because that's one thing you can't get back! You have already discovered this. You speak of an old injury coming back to get you.

If you suspect this will get worse -- and it all boils down to you being in a continual state of painful compensation to favor one area over another, and a litany of expensive treatments to stay aligned -- then it's time to find another venue for your skills and training. This job is all about the potential for serious, unavoidable back strain.
 
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Here's what I did: I started by seeing my PMD, who took x-rays and referred me to a chiropractor. I got partial relief from decompression therapy, then had an MRI. It was important to me not just to feel better, but also to know the nature and extent of the damage. I got that information from the two consults and the MRI. I've made some lifestyle changes, mostly to reduce the probability of further injury. There's always going to be a risk of that. I'm still working, and I'm not in constant pain. Things could be worse.

I think I've benefitted by taking control of my own medical issues, and by viewing doctors as service-providers -- not decision-makers.
 
Necro or not, it still may have some interest. Here's a web page that shows some great back exercises that will help prevent back injury.

http://www.getfit.com.au/html/excercises/back.html

Besides, I went to all that work that work to track down this link and I don't want it to go to waste. ;)
 
82-Alpha599 said:
Any tips on how to combat back pain resulting from on the job lifting? Had a lower back injury when I was 16 playing hockey, never and any complications after that year. No one particular incident that stared this but the pain is slowly getting worse and worse, to the point that I can barely sit in one place for very long at all.
I lift properly when possible, I am a little shorter and sometimes end up getting the more of the weight dumped on my sided, which I'm fine with. I will NEVER complain or pass of lifting to someone else. I sleep on my stomach and cant sleep any other way (I think on your back is best?).

Any tips would help. No Rx please.
Thanks
Click to expand...

Depends on what type of back pain you have. Is it muscular? Skeletal? Neuro? The disk?

If it's muscular then you need to strengthen said muscle. Your problem is technique plain and simple. If it's the vertebrae themselves, then it might be an inflammatory problem or arthritis. This is why I am off what's and deadlifts for the rest of my life. Maybe it's a bulging disk.

The first one you can fix. The others You'll need help from a MD. Figure out which one is the problem first.
 
Deadlifts, power cleans, squats, and plyometric exercises.
 
VCEMT said:
Deadlifts, power cleans, squats, and plyometric exercises.
Click to expand...

Are you sure these are the best things to be doing if he's having active back pain? It seems like the plyometrics and the power cleans might be a little much right now, doesn't it?

I agree that these are incredibly useful exercises for developing real power and strength. But isn't there a risk they're going to aggravate the current problem?

I have no education in physiotherapy, or any sort of credentials as a personal trainer, but it seems like there's a fair amount of technique to a good power clean, and it might not be the best time to be learning a complex movement? It also seems like plyometrics might be better left until he's been working out for a while.

Just wondering.
 
systemet said:
Are you sure these are the best things to be doing if he's having active back pain? It seems like the plyometrics and the power cleans might be a little much right now, doesn't it?

I agree that these are incredibly useful exercises for developing real power and strength. But isn't there a risk they're going to aggravate the current problem?

I have no education in physiotherapy, or any sort of credentials as a personal trainer, but it seems like there's a fair amount of technique to a good power clean, and it might not be the best time to be learning a complex movement? It also seems like plyometrics might be better left until he's been working out for a while.

Just wondering.
Click to expand...

Depends on the problem. If it's muscular then no. It won't aggravate it so long as you use proper technique and start out light and don't go up too soon. Might be the best thing for it, so long as it's a muscle problem and joint/nerve.
 
MSDeltaFlt said:
Depends on the problem. If it's muscular then no. It won't aggravate it so long as you use proper technique and start out light and don't go up too soon. Might be the best thing for it, so long as it's a muscle problem and joint/nerve.
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I guess, but I'd expect there would be a fair learning curve with developing a power clean. And it's hard to know how you "go light" with plyometrics. It's rapid ballistic movement by definition.

Like I said, I've got no education in this area, but it wouldn't be my first thought. It seems a little counter-intuitive.
 
Not the Crossfit garbage, simple medicine ball workouts. It gets the flexibility going.
 
systemet said:
I guess, but I'd expect there would be a fair learning curve with developing a power clean. And it's hard to know how you "go light" with plyometrics. It's rapid ballistic movement by definition.

Like I said, I've got no education in this area, but it wouldn't be my first thought. It seems a little counter-intuitive.
Click to expand...

With plyometrics the key is going slow and with proper body position. Like with everything else technique is everything.
 
Hmmm sometimes its so happen due to our wrong sitting position or due to wrong chair it can cause of ur back pain because u have to sit and work all day long so ur chair must b good physical therapy is a very good treatment for this scenario....
 
82-Alpha599 said:
Any tips on how to combat back pain resulting from on the job lifting? Any tips would help. No Rx please.
Thanks
Click to expand...

Well.... I know you said no RX... but this might help.

Instead of taking Anti-Inflamatories or NSAIDS such as Alieve, Motrin, or Tylenol to relax the back, you might try using Icy Hot, Capsasin, Banalg, or Bengay. A study was done about two years ago that showed that use of an external analgesic can acually trigger pain to travel away from an injured spot by confusing the nerves (kinda on par with the "i have a headache, so step on my foot so that my pain goes there instead" idea). It may not completely relieve the pain, but it might tone it down a bit

I know it sounds kinda hoax-y but It was a State Board of Pharmacy CEU so it much have a certain amount of validity.

Good Luck!
 
Necro thread.
 
Classic thread.

Take it from older and wiser heads, once your back bothers you, don't undertake exercise regimens without seeing your MD, and file work comp papers promptly. Your older and wiser self will than you. Do start working towards a less physical line of endeavor, even though your peers say you are a wus; that's your spine telling you recess is over, time to get serious.
 
DV_EMT said:
Well.... I know you said no RX... but this might help.

Instead of taking Anti-Inflamatories or NSAIDS such as Alieve, Motrin, or Tylenol to relax the back, you might try using Icy Hot, Capsasin, Banalg, or Bengay. A study was done about two years ago that showed that use of an external analgesic can acually trigger pain to travel away from an injured spot by confusing the nerves (kinda on par with the "i have a headache, so step on my foot so that my pain goes there instead" idea). It may not completely relieve the pain, but it might tone it down a bit

I know it sounds kinda hoax-y but It was a State Board of Pharmacy CEU so it much have a certain amount of validity.

Good Luck!
Click to expand...


YES YES on the Icy Hot & etc. I live by that stuff. I really like Biofreeze, roll-on (no mess).
 
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