Like most chronic pain, with back pain there is no ready cure. Even opioids can provide at most 30% relief. You can go a long way to improve your pain by following tried and tested methods. Remember – check in first with your healthcare provider
Do you have Red Flags?
Change in Urinary leaking since onset of back pain?
Are you leaking feces? That’s poop or stool – take your pick?
Have you had a recent injury prior to the back pain – like a fall, or a severe bump or worse?
Do you have existing cancer or an autoimmune disease?
When the pain started, was it there all the time, every minute of the day and it is not improving?
Is the pain worse in your legs compared to your back?
If your foot drops, you can’t raise your foot, or you notice your foot “slaps” when you are walking – almost tripping over your feet – that is an emergency. Test for weakness by sitting, keep your heel on the floor, and raise the front part of your foot towards the ceiling. If this is easy and normal, you could have someone apply pressure and see if you can lift against resistance.
If you have any one of these symptoms noted above – STOP – see your doctor IMMEDIATELY
Back pain in general is discussed in Back Pain
Do you have back pain bending forward? If your health care provider has excluded serious spinal problems, you can try an easy back exercise to improve your pain. Walking and stretching are the most important tools for back pain management. Not all exercises are helpful. Listen to your body. It is okay to be a bit uncomfortable at first, but if it hurts too much, stop and consult a profession.
Initially you may have to do the stretching exercise a bit more. Once your pain has improved, maintain your back with the exercise twice a day. You can initially also walk often for short distances, even if only for a few minutes, until your pain starts to improve.
If you have severe pain: You need to start with a recovery pose – every time you feel pain, do this simple exercise.
Lie flat on your stomach with a pillow. This can be done on your bed. The pillow should lie just below the top of your hip bones to your thighs. This stretches out your back muscles so that you will eventually be able to do the push up. As you improve – you can use a bigger cushion, working your back out until you can do the exercise below.
If you are able, to the exercise below – has to be done twice a day. Even if only for a few minutes. Try doing 10 sloppy pushups twice a day and if you can, add the daily program qigong twice a day as well. When you are better, can do less often.
If you are more supple, try this version. Likely don’t have pain if you can do this!
Below is another exercise you can do twice a day with your 10 sloppy pushups. If you are stiff, use a strap and also place cushions on the side for the knees to the sides exercises. For comfort, you can place a cushion under your knees when your legs are flat.
If that is too difficult, try a Recovery Pose until you can do this exercise above.
Here is another very helpful Pain site:
Leg pain is often from the back. Once serious pathology has been excluded, you could try these exercises if your pain is down the side of your leg.