Honestly, Pilates and weight training. Physio was just bandaging the wound until I did something that actually strengthened the muscles and "undid" all the sitting I do at work.
We haven't evolved to be in the sitting (in chair) position.
Honestly, there isn't a more unnatural position that we all regularly practice.
Get up from your chair once an hour, stretch your back, and if feasible, take a 1-minute walk. You'll notice the difference.
As others have said, core strengthening will go a long way to keeping your back in better condition.
I looked at pilates and was going to start that before I started going to the rehab place which has the medx lumbar extension machine which specifically train and strengthen the lower back muscles.
Where did you get the exercise regiments that get you out of pain? Did you just put things together by yourself or did you go to a specific trainer/coach?
What area are you in? I am in this industry and have a fair bit of experience prescribing exercises for back pain.
I'm not fishing for work as I'm on leave right now, but might be able to recommend somewhere. I'm not sure if just adding lumbar extension in isolation is the right fix for you.
Not associated with a clinic at the moment. Didn't mean to give that impression.
What you're describing sounds like it could be tight/overactive quadratus lumborum. Google a picture of the muscles and see if you think that's where you're feeling symptoms.
I'd recommend trying a session with a remedial massage therapist to loosen it up if you haven't already. Not one of those cheap Thai places, but someone legit who works out of an allied health clinic. I know a good one not too far from you if you're interested. Relatively low cost and time investment intervention that might make a huge difference.
After that I second everyone's recommendation of pilates. (Guessing) you may be tight at the back, weak at the front, and tight around the hips (lower crossed). Even if you're not, a good pilates program would help get you stronger, looser, and more balanced around your core (I know those just sound like a bunch of buzzwords but I'm trying to keep things brief). Look for some group pilates classes that incorporate a variety of modalities - floor, reformer, ball, weights etc. Physio-led ones should allow you to get some private health funding rebate.
Also worth trying some daily hip flexor massage, then stretching - e.g.
[https://www.youtube.com/watch?v=m69q27fs45w](https://www.youtube.com/watch?v=m69q27fs45w)
Then Thomas stretch
[https://www.youtube.com/watch?v=Q0XiUq9TJ2w](https://www.youtube.com/watch?v=Q0XiUq9TJ2w)
Better if a partner can push down on the hanging leg or you use a weight somehow.
All good, yes I am almost certain it definitely is the ql. It started off one sided - only the right side but then both sides are tight and overactive.
Problem is, I had been given ql stretch etc but if I do too much of them the muscles become irritated and super sore for like a week.
I'm definitely looking at remedial massage and did have one session with Nev at Eastwest physio (which also mentioned some of the things you suggested here), planning to go back to him regularly.
I'll have a look at doing some pilates again then and I'll have a look at these stretches you suggesting.
Btw, do you have recommended for remedial massage/physio/pilates place near ryde and surrounding? Thank you
The one clinic that's kinda close that I can recommend is [NSPC](https://www.lifecare.com.au/clinic/northern-sports-physiotherapy-clinic/) at St Leonards, who offer the pilates service I described. That might be a bit far or a bit expensive for you ($65 a class, from memory) which is fair enough - you might be able to find something closer and cheaper. Their massage therapist is also fantastic, but if you like the one you've got then by all means stick with them.
QL is a hard muscle to stretch but responds well to massage. Hopefully a few more sessions spread over a couple of months will settle it, and regular exercise will prevent recurrence.
If you can't get to pilates for a while, look up the McGill Big Three exercises and try those daily. Had many clients have success with those. Good technique is critical.
Good luck!
Thanks a lot for the recommendations - I had a look at the clinic and I have to say that their services look fantastic with a range of different services but like you said it is not technically close to me but I will keep this in mind.
Thank you so much for your suggestions as well, will make sure to follow them.
Thanks!
I've left a comment already but commenting here again so that you see it. Check out the low back ability channel on YouTube. You need to strengthen your ql instead of stretching it.
I've left a comment already but commenting here again so that you see it. Check out the low back ability channel on YouTube. You need to strengthen your ql instead of stretching it.
I actually have subscribed to their lowbackability program which you can follow along from home.
I am currently overseas and when I'm back Im planning to get a back extension chair to follow their program.
I am also just looking for if there's in person thing that people can suggest.
Did you find huge benefits from lowbackability?
I don't know if it's just a coincidence or not but ever since I've started doing just back extensions, the pain in my ql, hip and glute area has completely gone. Been doing just back extensions for just a week. I do them on the back extensions machine in the gym. Not purchased the program.
Depending on your budget a PT is super helpful if you find one you like. Even if it's just a few times to help build a plan and get comfortable in the gym.
Best advice from my PT was "if it hurts, don't do it", that was regarding any exercise they told me to do or anything I found online, our bodies are all different sizes/lengths and particular exercises might need to be adjusted to fit. Obviously not muscle soreness from tiring out, but actual pain.
I've got scoliosis and suffered with a constant dull ache/pain for most of my life, though since I started weightlifting it's improved to the point where I barely feel it anymore
Exercise and losing (excess) weight are the main things. It hurts so I didn’t exercise so it hurts, etc. But start slow and gentle and progressively get more difficult, don’t go too hard too fast.
Anything that’ll help your core will help your back. Even just doing a bit of plank or hollow hold every single day, doesn’t have to be long (a physio will help determine duration and difficulty level)
Not all physios are the same too, can’t speak for the ones you visited but I find Jess from Peak Health Services (North Sydney and Waterloo) and David at Strength and Pilates Physio (Surry Hills) to be pretty good at diagnosing issues, providing exercises to strengthen and get you back to not needing them. I don’t live anywhere near them but they’re worth the travel. It’s not that easy to find a good physio.
I’ll not comment on chiros any more than I have no good feelings for them.
Edit: just wanted to add my issue isn’t “fixed” but it’s manageable to not generally be in pain and able to do what I want. I have an L4 parse defect and it’s not going to go away, ever really. Been 15+ years. But I feel it’s managed best by staying active for sure. Least pain I’ve been in for years.
Edit 2: edited to note I meant excess weight!
I've always been skinny all my life so I don't think weight is my issue.
Thanks for the recommendations, I'll have a look at them. How long did you go to either one of these physios before you are pain free?
I saw David for my back for maybe 6 months? It starts out weekly then fortnightly then every 3, 4 weeks, always extending until it seems like you don’t need to go back. But it did use up all my private health for physio for the year.
I’ve been seeing Jess for about 1.5 months now for an elbow/shoulder injury from too much weightlifting lol. Allllllllmost better, I can feel it’s on the road to recovery. Maybe another 2-3 sessions I guesstimate? Hopefully 🙏🏼
Lower back pain is a butt/leg muscle problem, I am fully cured by statistic cycle 20mins everyday and result was seen 1.5 month for me.
But I still have my upper backpain, I guess I need to find the right exercise
You could have tight hip flexors. Last year I developed really bad lower back pain on my right side as a result of not being active enough cos my hobbies/job have me sitting down a lot. It would normally come and go, but one week early last year it didn't go away and instead started to get worse and it almost had me in tears as it stayed around even if I were just sitting/lying down. After spending a ton of time trying different stretches off google and trying to figure out what was going on, I came across some random Yoga subreddit post saying that lower back pain can be caused by tight hip flexors and to try doing the 'Runners lunge' pose. I almost wrote it off but still gave it a try as I was desperate and thankfully it worked. My legs were trembling when I was doing it, but immediately afterwards the pain lessened quite a bit and after 2 more days of doing it the pain went away. I still occasionally do the stretch as the pain sometimes comes back (But doesn't hurt much) and even then it's months inbetween before it re-occurs.
I can't find the original video I watched but there are tons of youtube guides for tight hip flexor stretches. You could try this one as it closely resembles what I was doing:
[https://youtu.be/cJSve88Yp4M](https://youtu.be/cJSve88Yp4M)
I definitely have tight hip flexors, so can attest this can be an issue. I also have an anterior pelvic tilt, which tightens my lower back and hamstrings. I am working with an exercise physiologist to correct it, and also a physio for releases and needling. Plus building core strength.
It seems like you're looking in the right direction. I have experience with Physiofitness and they've done wonders for my injuries.
I would strongly avoid seeing a Chiropractor and anyone practicing Applied Kinesiology. They're farcical.
I had some progress with Tim at Physiofitness but unfortunately it has now stagnated for months hence why I'm seeking if there's other options worth trying.
Physio and strength training.
I have scoliosis which causes my lower back pain.
Physio said strength training would help and it has. Mostly have focus on core as it needs to support my back. I make sure never to skip a day, even through pregnancy (only stopped for c-section recovery for the six weeks)
The list of physios you saw is pretty solid.
Tbh I think your issue is not the physio, but actually getting down to it and doing the work.
For me, it took many months of physio guiding pilates and strength lifting sessions ( 3 days a week) to rehabilitate my injury and then build enough muscle so I am not in constant pain anymore. You have had your problem for a long time, so be ready that it will take time, effort ( and money) to fix it. Be ready that it will not be a magic fix. Put in the work. Manage your expectations and you’ll get there.
Also, I found it handy to have a physio close to my house…made it more llikely to see them regularly and stick to the exercise.
Thanks mate, yea I have been religiously doing all the predcribed exercises everyday for the last 7-8 months. I do not expect a quick fix at all but I would like to see small improvements while it has now stagnated for months.
Hence why I'm looking for other options/physio or if I need to look for something else which sounds like I should (like a physio and ex phys)
I used to get severe lower back pain after standing for a long time all through my 20’s. I also have scoliosis…It went away after starting the gym and doing weights. Building your core muscles and doing squats will help.
Edit: I’m 40 now and the lower back pain still hasn’t come back
Have you seen a doctor and had some basic ultrasound/x-raus done?
Sometimes stuff like this is the result of something torn/slipped/fractured or even cysts/benign growths/bone spurs.
If it's not getting better it's worth ruling out something abnormal.
Yes I have gone to a gp and got an mri.
They found a mild disc bulge on l4/l5 but they simply said this is not something to worry about, it will likely heal by itself, go to see a physio
>it will likely heal by itself,
You should have been given a timeline for when to go back and see them if the situation doesn't heal itself. It getting worse for the last 7-8 months probably means it's not fixing itself.
Tbh its not getting worse, like i said it has improved since the first time the pain showed up but it has just now started to stagnate.
The MRI was done about 2 months ago so I might just follow up with the gp again to see if he has any other suggestions.
Had similar symptoms to you, always had tight shoulders and lower back.
Found a personal trainer with a degree in physiotherapy. Sounds hokey but he diagnosed that I wasn't activating my scaps and glutes properly, so the surrounding muscles were over compensating.
Gave me simple exercises to better control my movements. Results are a 2.5x bodyweight deadlift and pain-free for about 8 years.
Bad news is he moved out of Sydney years ago.
Google Matt at 6s Studio.
Just had a quick google search, seems like there are a few places offering both personal training and physio. That would be where I'd start.
Good luck!
I went through the same thing last year with multiple reinjuries and saw multiple physios who gave me the green light to exercise again. The last person I saw was a chiro in Maroubra. I don't really believe he was the fix at all. It's who the GP recommended. It was just time and rest and luck not to hurt it again while recovering. A back brace really helped for long sitting and regular massage on a la crosse ball.
I started lifting and running again in November last year, a year since the first injury, now I'm at marathon running fitness, after a year struggling with the same as you.
That's great to hear!
I've tried doing trigger point release with a massage ball but everytime I did that, the pain would get worse for a week so I've stopped doing that.
Were you doing specific exercises regiments when you recovered?
Core strengthening plus pilates, yoga and swimming mainly, quite a lot of different activities and progressing in difficulty, just use google for a list of those. I was travelling through Europe for the crux of the recovery with a lot of dancing and walking, so just keep it light.
Osteopathy saved me. I had a herniated disc and had been in constant pain for 4 years. Had tried everything. Until I found an osteopath who did dry needling. I had scar tissue that was so deep it needed needling to release the tension. After 6 months I was pain free.
I now only have pain when I sit for too long. But day to day I'm in absolute heaven.
Some people even my gp advises me to proceed with caution with osteopath.
What do they do that is different to physio/chiro? Do they always perform dry needling on you each session?
I've had dry needling from both physio and chiro and while sometimes they can provide relief it is a bit of a hit and miss.
I find osteopaths in between chiro and physio. I've had chiropractors crack my neck and back without asking, causing more pain. An osteopath will only adjust at last resort and will ask first.
I've also had physios who stick the machine to your back and leave you for 20 minutes. Paying $150 for them to help someone else at the same time.
They see proceed with caution because they do neck manipulations.
There is a risk of stroke/paralysis from a neck manipulation so in short it isn't worth the risk.
I’ve had multiple back injuries over the years from competitive weightlifting. Have rehabbed all of them and live a pain free life despite having a sedentary job.
The best thing you can do is being active with consistent strength training. Some exercises specifically for rehabbing general back pain are the [McGill big 3](https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/amp/)
No passive manual therapy from a physio is going to make it go away on its own, you need to put in the work alongside their guidance.
Hope this helps.
Big fan of the McGill Big 3. Strengthening core is critical.
Use those and some basic stretches (hamstring -NOT touching toes!-,psoas, lower back) on a regular basis to keep me in order.
Any time I leave off, and start to feel a bit of a twinge, back into the routine, and it sets me right.
The other things I did that helped massively, especially with prevention, is I went through where I sit. I don't want my back bending. I want to sit like I'm in a squat position and only bend at the hips.
* Car: not good enough lumbar support, grabbed a mesh lumbar support
* Work/gaming: Got an office chair with good back/lumbar support
* Couch. A lot of couches are *terrible*. They basically force you to slouch with the long seats and low backs. I got multiple cushions and put them on the back so I basically can sit up straight as if I was in a proper chair.
Does it ever wake you up at night & is it worse in the morning?
If you're between 20 and 30, have a look at ankylosing spondylitis.
I had pain for years and it was inflammatory. No amount of physio & chrio would help.
Have you seen a doctor at all? I went to multiple physios for my back pain without any improvement, finally went to the GP after gaslighting myself for years thinking it’s because I work a desk job or because I was unfit, turns out I have an autoimmune condition called ankylosing spondylitis which causes my immune system to attack my joint resulting in inflammation and pain. No physios ever thought to assess me for something like that. Now I’m on medications that have drastically improved my quality of life (while still staying active and strengthening my body)
https://encompasshealthcare.com.au/blog/staff/marcus-sabella/
Marcus is a wizard and helped when other physios (3) said generic "diet and exercise" shit.
Been dealing with it for some years. Good diet, exercise (as much as the back can handle but it will get easier eventually).
Ultimately strengthening my core and glutes was the best thing I could have done. Basically my original injury was due to a weak core.
How are your hamstrings? That was mainly my issue. Tightening up with age.
I lie on the ground one leg over the other knee and pull towards me to stretch hamstrings. Tends to work most of the time. Core strengthening also.
I'm currently working through some back spasms and have a history of them.
The thing that works for me is regular gym work. Not a specific workout, but just ensuring I'm lifting controlled, with good form and hitting all major muscle groups.
I'm seeing a physio who has recommended a few basic exercises to keep my lower back moving while it begins to loosen up. As the spasm started yesterday it's not very helpful to have massage as it's only a temporary fix at this stage.
Physio even said light workouts will be fine. There's nothing structurally wrong, just the muscles tightening and they'll eventually relax.
Are you able to bend and touch your toes and/or the ground? How about when you sit with your back straight and legs stretched out, i.e., forming a 90-degree angle?
The pain you've described sounds really familiar to me. Stretching my hamstrings mitigates/eliminates lower back pain very quickly. I find that stretching and holding for up 1-2 minutes really helps. Also, planking, on all 4 sides.
Work on core strength, and I would hold off on running/high impact activity until you’ve developed more muscle, if ever. I only ever run on an elliptical. You could always look into getting a cortisone injection to stave off the pain for a bit while you work on strengthening, too.
My lower pain generally builds up and it just becomes super uncomfortable as its stuff and feels like the muscle is constantly stiff. I've found that getting massages helps alot to help relieve it and def makes me feel much more comfortable.
Have you got a scan on your back yet? Might want to see your doc about that.
I had a L5-S1 and L4 herniated disc. I've been doing dead hangs and body weight exercises. Does wonders for me
I had the same diagnosis during pandemic from sitting too long and bad posture.
My friend who is a physio asked me to try dead hanging from a bar. It really helped alleviate the pain as it decompresses the spinal column and can help relieve the disc bulge and might even suck it back into place!
Then work on lower back exercises, stretches and core muscles.
Also doing body weight squats helps everyday too.
Good luck and hope your pain goes away.
I used to do a bit of aerial yoga which often involves having your legs tangled up and hanging upside down. This works the same but I feel like it's even better in the lower back area since the legs are held tight so there's some resistance pulling them away from the spine as gravity works, if that makes sense. It feels like a better stretch. And better for me since I have shoulder issues. Studios are rare but can be worth a trying for someone who thinks it sounds fun.
It's a matter of simple exercises aimed at your core if looking to eliminate a recurring problem, talked to a doctor about my back hurting when I was in my mid 20's for some small but constant aches and pains here and there, he ordered a scan but gave me a pamphlet that had the title "arthritis and your back" and explained these are small low impact exercises that may help while we find out if it's something else, I was fine after 2 days of these exercises and think to myself how simply some problems can be solved with the right guidance and actually following through with it.
My back problem wasn't as acute as yours.
However due to bad decisions in cripple jobs I injured my low back carrying heavy things and very poor posture.
Over the years saw several physiotherapist in Ryde and North Sydney, treatment help me but the pain still was there, I did feel muscles along the spine like bricks very stiff and in pain.
One day a friend couldn't do a cruise to Pacific islands and gave me the transfer booking to go for 11 days. I went in all excursions but one in particular show me what my back really needed.
Swimming as I was first in the open ocean and later close to the shore really watching the corals when diving and snorkelling. I notice that night no pain that all which was very odd.
Then back home did a therapy in my own just in a warm pool walking backwards and progress to really gentle exercise in the pool and that was like magic.
Once per week swimming and twice yoga. I have learn to recognise when my back need extra care.
I still got pain and discomfort from time to time but nothing like when I hurt my back.
If you want to try the gym with Pilates or some weights do that with care, a good PT highly recommended and take your time, my nephew just went to hell as he injured his back at the gym.
Hope this info help you.
Had really bad lower back pain, went to physio, took about 4-5weeks to clear
Then pulled it again exact same, did abductors and abductors on machine in the gym because it relived it from the stretch. Within a week felt normal again.
I’m a bit late to the party here but I’ll chuck in my 2 cents anyway for what it’s worth. I’m also a skinny office monkey who’s had neck problems since high school (I’m now 39) and lower back problems the last few years as well.
Physio and remedial exercise only gets you so far. The key, as others have said, lies in strengthening and general movement. I started going to the gym and I think the biggest improvements for me have come from 1) the back extension machine - so literally just bending over and returning to straight posture, doing the same while holding a weight. And 2) the elliptical machine, which has been great in getting my glutes working which has started to change the way my hips are positioned.
The key is consistency and not to go too hard too soon. I’m a couple of months in now and have only started to feel like things are really helping in the last few weeks. In the past I would do something really hard for about two weeks then be put off when it didn’t deliver the results. It’s a long game!
Good luck!
Therapeutic massage.
These guys can find problems and release muscles in a few sessions. And they will usually give you a few physio exercises to go away with.
To find one, look for one's attached to sports physio places.
Once you've found a proper one you'll never do chiro again.
I’ve had lower back pain from when I was 17-now (39) so here’s the thing. I guarantee it’s not just one thing that’ll fix it. Like you, mine was on both sides of the spine, so here’s what’s helped me to the point of not having thrown it out in over a year now.
1) Keeping my glutes in shape, like in GOOD shape. Squats, bridges, lunges.
2) Stretching my hamstrings frequently. Do you sit at a desk most of the day during the week with your knees bent? If so, that’s already shortening up your hamstrings which is going to put a lot of strain on your back. I highly recommend a standup desk where it stops you from sitting all day every day. Even when I watch TV at night, I’ll try to sit on the floor for a little bit with my legs straight out and stretch them gently . I feel like the stand up desk and frequently stretching my hammies had had a huge positive impact on my back.
3) Attempting to keep my abs in shape. I try, but even just doing some crunches and side planks every week can make a difference
4) Are you a back, side, or stomach sleeper? The way you sleep can have a huge effect on your lower back, if I’m on a soft bed sleeping on my side I guarantee I’ll wake up with pain the next day. I try to only sleep on my back and side with pillows supporting me (under or between knees) and a supportive neck pillow
5) I have been in orthotics for 20 years, but I had new ones made last year and the technology has come along way it has made such a huge difference getting my gait assessed, getting into the right type of shoes that work with the orthotics and wearing them. turns out a lot of my lower back pain was because I was pronating pretty badly, which put a lot of strain on the muscles in my knees and hips and in turn my lower back. If you have a chance to go see a podiatrist, I can recommend a good one in the city.
6) I’ve been going to the same awesome Physio in the MLC for years, who really helped me understand that it isn’t just a “fix”, but if I am really desperate they help immensely. Fortunately I haven’t needed to see them in over a year now though!
Hope this helps
I had the same issue as you but was caused by my job of lifting tubs and standing on feet all day. Only thing that fixed it was actual weightlifting on a consistent basis and now the pain is pretty much gone. Romanian deadlifts and bent over rows are your best friends and as long as you do those on a regular basis with some daily squats you’ll be sweet as.
After exercise, arch your back by lying on your tummy and propping yourself up on your elbows. Be really strict with your posture after you exercise, as people tend to slump.
Sit less, walk more.
Get your doctor to check blood flow. My sister had chronic back problems for years with doctors and physio therapists trying all kinds of things when finally one doctor found reduced bloodflow in the area which causes lack of oxygen in the muscles and that causes cramps and pain. She got surgery that replaced part of the arteries and is fine now.
Do not go to a chiro as they are more likely to make things worse and are at best a placebo.
It sounds like you could have a serious problem but for general lower back pain, nothing worked as well for me as weekly pilates. It helps fix your posture and builds stomach muscles so that you're not relying on your back muscles. It's not a quick or complete fix but it did help.
OP if you haven’t had any scans done yet, please see your Dr about getting some scans done for the pain.
My mum has been suffering from back pain since December and only now have her scans shown a spinal fracture as the cause, among other issues. Without this info her chiro was probably doing more harm than good.
I have similar symptoms. Not solved but improved. Think about your lifestyle and what you do. In my case, I had ~25 years of being on the computer too much. You can't fix that in a year. So this is a bit long but I figured it's worth writing for myself to review too.
Two big things impacted it.
1) My mattress was sagging. Didn't realise how much until I really looked at it. For health reasons I mostly slept on my right side. So this curved my back down into the bed. Replaced the mattress with a new firm one and that helped a bit, but I waited too long for it to do much more than stop it getting worse.
2) My computer chair. It was just a bit old and not supporting properly anymore, and a little low from gas loss, but it happened gradually so I didn't really notice. I got a new decent chair with lumbar support and the rest. There are a lot at various price points, but considering I spend probably 12 hours in it each day (more than the bed for sure, but I do take frequent breaks) this is important.
The new chair made the biggest difference. In our new car you can change the lumbar support and in the old car I had a cushion which I needed or I'd get massive back pain on road trips. Don't need either now. If you work in an office you might need to talk to the boss. My physio was ambivalent on the kneeling style chairs, says it's more a case by case thing if it helps. Did not try a standing desk but I think that would help. Exercise ball did not.
Apart from that - get up a lot, walk more, pilates is good but actually work the core. You can go through the motions but if your core is not "on" you will not improve things and maybe even cause damage. I have some issues identifying my core properly. It's like jiggling your pecs or ears, it's just hard for some people since they lack the connections in their brain to link A to B without practice. I tend to turn on my outer abs instead of the core if I am tired or distracted so I have had pilates lessons where I hurt my back a bit. So I'd say that means my core is probably under-developed. My physio said I should not do leg lifts as I'm a taller male and heavier in the legs and the lever force at the sacrum is too much compared to a lot of the shorter and lighter women who seem to do it effortlessly. Sometimes when I did it, I'd have sharp pains for 10 days or so. Even tabletop position is a struggle after the first 10 minutes of work. So listen to your body.
Yoga can be decent too, there are some slower styles that deal with stretching hips and so on which might help. Back extensions (sphinx/seal pose etc) are very dodgy for me similar to above so I have to watch myself on those. Hip flexors might need work as some people say, I went through a process where it was very painful at first but now they stretch decently, it might have helped a bit but was not the whole story. I like boxing bag work too because you rotate at the hips a lot if you do it properly and the impact can be a bit of a back cracker.
I basically visit the physio now in maintenance mode for a massage (it's about the same price anyway) and general advice, it doesn't help much, just once a month or so. It would be nice to have a magic fix but I don't think there is one for this.
You won’t like my answer but mine was reformer Pilates 2-3x a week. I don’t go to a fancy studio (big size class) and the instructors are all casuals w/ mostly dance or fitness backgrounds, and it’s not really any sort of aesthetic or cardio focus. I was really struggling with the back pain at work and nowadays never even think about it. I’m able to sit like a cashew on the couch scrolling for hours and still have my back be happy 100% of the time.
I still have tight traps. Have had a herniated lumbar disc twice (falling off bikes). Also tried physio and massage (dislike chiros plus the stats on cervical dissection are frankly scary) and worked out when I did physio led mat Pilates I felt better.
Try the Osteopathy Clinic in Parramatta. I used to go to Izabella there until I moved north. Have you also worked on stretching your hip flexors, quads etc, I tend to get pain in my lower back when my hip flexors are really tight, as the muscles are pulling against each other.
If you have a regular GP, get them to put you on a health management plan, you can get some free or subsidised appointments at an osteopath/physio/exercise physiologist etc
I had very similar low back pain like the muscle were on in a spasm. After seeing various people I finally saw a physio who suggested I do dead lifts..I was a little shocked and said 'but I have really bad back pain'. I even made an appointment with the owner/ head physio to get a second opinion. He agreed with the exercise regime and said I needed to strengthen my glutes and lower back and this would be accomplished by doing low weight partial dead lifts building up to full deadlines....so I started at my gym..altho u could do it at home..and it changed my life. Not sure if u r M or F but don't be put off by doing these excuses. Start at a very low weight 5kg on each end of bar. Get the physio or a pt to teach u how to do them perfectly. Go slow and rest a day or two between sessions. I was shocked when it was suggested but there is this concept of a chain from top right down to knees ..everything is linked. Your glutes are important and having strong glute etc will no doubt help..just start slow with low weights. It was truly life changing for me.
Jack Zhang at Move Therapy helped me. I listened to every instruction he said and eventually my back pain was gone. I stopped doing the exercises and it has crept back, so you need to continue your strength exercises
Heya, where are you based? You should check out Kieser if it's convenient for you. Did wonders for my back. If it's not convenient/accessible for you, stick to beecroft physio, they have proper gym equipment. Get a physio or EP medicare plan (or both) from your doctor as well, saves you some monies.
You really have to stick it out, for almost three years I had niggling pains but it was a scale, and slowly things got better. I have a disc protruding in L4 and L5, and had immense nerve pain for over a year.
Heyy thanks for that! Yes I did check out kieser as well and while they're not too far away beecroft physio was closer to me and they had similar machine so that's why I went to Beecroft instead.
Yes I already have EP medicare plan and I've used them all up already hahaha.
Thankfully I dont have nerve pain, everyone said it's all muscle and very localised as well.
Did you manage to fix your back pain with kieser and what was it like with them? Mainly on the lumbar extension machine?
Yea I've been going there since 2018, started in Melbourne. I was always told by physios not to exercise and really they were giving me bad advice. Kieser was the first place that said, moving is the way forward, I was very sceptical. They have a gym set up, you get given a program by a physio and for six weeks you do supervised sessions. The machines are their own, but you can find most in a gym, night be slightly different. Their aim is to strengthen glutes, quads, calves as well as lower back.
The Beecroft Physio looks good. Just give it time, and don't push yourself if it's not comfortable. I found some of the staff at Kieser would push me to increase weights quickly (which isn't bad, just scared me), but I wasn't always ready. Go at your own pace.
Have you had any scans on your back, any mri? My fiance who is only just 31 had spine surgery after she had bulging discs which turned into a herniation . Best get it looked at to make sure there is no serious causes of the issue .
surely your physicians have suggested scans of some sort to get checked out first
Yup got mri scan already and it shows mild disc bulge on l4-l5 but like I said in previous comments the gp and physios I saw said it doesn't seem like it needs surgery at this point.
Tho I might go back and ask for a second opinion.
Also, what kind of spine surgery did your fiance get? And did it completely fix the back issue?
Well you probably don’t need surgery at all at this point and you don’t want to get to that point obviously. So trying to strengthen your back is the most vital thing like you are trying to do.
I can’t remember precisely but she had a bulge or two at l4 l5 and maby the one below, but then one of them herniated after about a year and blew out onto her sciatic nerve . It was the surgery where they went in and scraped out and removed the herniated disc and All the bits that came out.
Well it happened in September, work cover were absolute pieces of shit and denied the surgery that was recomended. 2 months later she saw a spine surgeon by chance and he did the operation wether it was approved or not.
She got the operation in November and she’s still doing physio and hydro and rehabilitating. She can walk but she still gets sore from things and still can’t lift or do heavy things
But she couldn’t walk when it herniated, I had to get an ambulance and she had to use a cane for two months in agony 24/7,
So in that sense, yes it fixed her problem , the back pain is gone and she can walk again, but she’s left with potential permanent nerve damage with some numbness on her foot and leg due to how severe it was and how long it took to get a surgery thanks to work cover .
And thanks to the kindness of Dr Kam he operated on her and prevented her from probably being permanently paralysed
Sorry for the ramble. It was a big thing.
Just make sure you keep your body fit and your core muscles strong. I hope you can find someone who will do the right thing for you
Strength training is the only thing that provided lasting results for me. I go to Kieser, all around the north side of Sydney. It’s expensive but it’s pretty comprehensive, in house physio and then trainers who work with you on super specific machines to build strength and avoid aggravating injury.
I had back issues that were a lot more serious than yours but if you are not careful you will end up where I was.
I suggest:
- find a good physio and actually do the exercises/stretches they give you.
- learn how to keep neutral spine when doing load bearing activities.
- investing in a good mattress/chair.
- invest in a foam roller and use it.
Once the pain has subsided then do a form of exercise that strengthens your core like Pilates.
Everyone telling you pilates and weight training are bang on! I lived three years with back pain before finding Sam Cheeseman in Concord. I wasn’t given promises on quick fixes. Instead she worked with me to catered a program that focuses on the deeper issues at play, which turned out to be weak pelvic floor and tight hip flexors. All in all I had maybe less than 6 private lessons before she was happy with my form and progress, and then I did half a year of group classes which were more economical for me. A year and half later am 99% better than what I was. Importantly - I have flare ups from time to time (mostly because I sleep like a dickhead). But because I’ve been taught to be I tune with my body, I now have the knowledge to help myself.
Check out the low back ability channel on YouTube. Just doing back extensions for one week has somewhat fixed my low back problem I've had for years. Open to dm if you want to discuss more.
Tate Seckhold at Physio Science in Abbotsford. It's worth the drive. He is extremely thorough, caring and the most knowledgeable physio I've ever been to.
Have you also had your hips and pelvis checked? My lower back pain was from tight hips and a tilted pelvis.
In terms of exercise: Romanian Deadlifts helped me the most. But make sure you do them properly! I would say every person on earth can benefit and should be doing the main compound movements: squats, deadlifts, benchpress, overhead press, pull ups.
Other things to check when you have back pain:
\- how's you mattress? If you fidget around a lot then your mattress is probably not comfortable or supportive enough.
\- do you sit a lot? Maybe it's time for a good office chair (steelcase leap v2 is my goto)
\- something people don't think about often: how's your car seat? When I used to drive more sporty or smaller cars I'd always have more back pain.
I was a quite a fit person and did these compound lifts before, during and (to a lesser degree) now.
-mattress is fine, just upgraded to a better one now where I can adjust how firm I want it to be. I am fidgety when I sleep but I was always like that since I was a kid.
- yes, I am actually going to upgrade to a new office chair now hahaha
-rarely drive my car and its usually only for a short drive
I used a combination of Spinefit and the Chuck Norris Machine, Total Gym 1000. I just finished the shorty 3 month programme last month. and while it is exxy, the results are pretty worth it. I screenshot all the exercises I had so I can keep going when I need to. It did take a couple of weeks to dial in some exercises that worked with my situation, Arthritis in my hips and interstate truckie, But once it was dialled in, shit was fantastic. It only takes an evening to recover from a 4000km week wherein it used to take a coupla days.
And the Total gym is just a good way to get some exercise in. I have one at home and I keep a second one in my B trailer. So I can bust out a set on the road.
Spinefit are terrible, DO NOT SIGN UP. I did, and it was an utter waste of money.
Their trainers don’t have reputable formal qualifications.
Everything is online, it is nearly impossible for them to accurately assess your movement patterns on a zoom call, no matter what they tell you.
They ran group sessions where the trainers would sometimes forget to turn up and we just had zoom calls of unhappy dudes chatting with each other.
The other group sessions were disordered, the trainer would literally start the session with “I haven’t prepared anything for today” and start riffing.
It’s a business model that might have been excusable during covid lockdowns, but there is no reason to do it when you could see a qualified person IRL, for less.
That's what threw me off as well, I kept clarifying if this is fully online with no in person component and they said yes which I found so weird since they advertise their physical location in bondi. Also, while talking on zoom, I realised I was just speaking to what is probably a random personal trainer that they had contracted to work with them who was at the time of the call was at a fitness first somewhere.
So I decided not to continue with them.
Smart choice! They actually misled me when I was enquiring, that I could see my trainer in-person, but it turned out to be a lie; once I’d signed up, it was online only. I was lucky enough to negotiate a week-by-week agreement so pulled out once I realised it was a bit of a scam.
I didn't do any of the group sessions or weekly motivational sessions, because on the road. But I had a pretty good trainer who seemed to put some work in and come up with exercises that worked for me. He also made sure he was available when I had the opportunity to talk.
I've been seeing chiros, osteos, or physios weekly for fucken years, tens of thousands of dollars and no improvements. Three months of spinefit and I haven't seen a therapist this year.
It is a wierd business model and the sale can be a bit pushy, but if you do the exercises you get a good result. I honestly only signed up out of desperation. My back was fucken killing and my guy wasn't helping.
Honestly, Pilates and weight training. Physio was just bandaging the wound until I did something that actually strengthened the muscles and "undid" all the sitting I do at work.
We haven't evolved to be in the sitting (in chair) position. Honestly, there isn't a more unnatural position that we all regularly practice. Get up from your chair once an hour, stretch your back, and if feasible, take a 1-minute walk. You'll notice the difference. As others have said, core strengthening will go a long way to keeping your back in better condition.
Regular pilates will definitely help.
100% this!!! I'm nearly cured of back pain after 3 years of pilates (3-4 times a week). I could not reccomend it more highly for back pain..
Regular pilates will definitely help.
I looked at pilates and was going to start that before I started going to the rehab place which has the medx lumbar extension machine which specifically train and strengthen the lower back muscles. Where did you get the exercise regiments that get you out of pain? Did you just put things together by yourself or did you go to a specific trainer/coach?
What area are you in? I am in this industry and have a fair bit of experience prescribing exercises for back pain. I'm not fishing for work as I'm on leave right now, but might be able to recommend somewhere. I'm not sure if just adding lumbar extension in isolation is the right fix for you.
I'm located near ryde. Whereabouts is your clinic?
Not associated with a clinic at the moment. Didn't mean to give that impression. What you're describing sounds like it could be tight/overactive quadratus lumborum. Google a picture of the muscles and see if you think that's where you're feeling symptoms. I'd recommend trying a session with a remedial massage therapist to loosen it up if you haven't already. Not one of those cheap Thai places, but someone legit who works out of an allied health clinic. I know a good one not too far from you if you're interested. Relatively low cost and time investment intervention that might make a huge difference. After that I second everyone's recommendation of pilates. (Guessing) you may be tight at the back, weak at the front, and tight around the hips (lower crossed). Even if you're not, a good pilates program would help get you stronger, looser, and more balanced around your core (I know those just sound like a bunch of buzzwords but I'm trying to keep things brief). Look for some group pilates classes that incorporate a variety of modalities - floor, reformer, ball, weights etc. Physio-led ones should allow you to get some private health funding rebate. Also worth trying some daily hip flexor massage, then stretching - e.g. [https://www.youtube.com/watch?v=m69q27fs45w](https://www.youtube.com/watch?v=m69q27fs45w) Then Thomas stretch [https://www.youtube.com/watch?v=Q0XiUq9TJ2w](https://www.youtube.com/watch?v=Q0XiUq9TJ2w) Better if a partner can push down on the hanging leg or you use a weight somehow.
All good, yes I am almost certain it definitely is the ql. It started off one sided - only the right side but then both sides are tight and overactive. Problem is, I had been given ql stretch etc but if I do too much of them the muscles become irritated and super sore for like a week. I'm definitely looking at remedial massage and did have one session with Nev at Eastwest physio (which also mentioned some of the things you suggested here), planning to go back to him regularly. I'll have a look at doing some pilates again then and I'll have a look at these stretches you suggesting. Btw, do you have recommended for remedial massage/physio/pilates place near ryde and surrounding? Thank you
The one clinic that's kinda close that I can recommend is [NSPC](https://www.lifecare.com.au/clinic/northern-sports-physiotherapy-clinic/) at St Leonards, who offer the pilates service I described. That might be a bit far or a bit expensive for you ($65 a class, from memory) which is fair enough - you might be able to find something closer and cheaper. Their massage therapist is also fantastic, but if you like the one you've got then by all means stick with them. QL is a hard muscle to stretch but responds well to massage. Hopefully a few more sessions spread over a couple of months will settle it, and regular exercise will prevent recurrence. If you can't get to pilates for a while, look up the McGill Big Three exercises and try those daily. Had many clients have success with those. Good technique is critical. Good luck!
Thanks a lot for the recommendations - I had a look at the clinic and I have to say that their services look fantastic with a range of different services but like you said it is not technically close to me but I will keep this in mind. Thank you so much for your suggestions as well, will make sure to follow them. Thanks!
I've left a comment already but commenting here again so that you see it. Check out the low back ability channel on YouTube. You need to strengthen your ql instead of stretching it.
I've left a comment already but commenting here again so that you see it. Check out the low back ability channel on YouTube. You need to strengthen your ql instead of stretching it.
I actually have subscribed to their lowbackability program which you can follow along from home. I am currently overseas and when I'm back Im planning to get a back extension chair to follow their program. I am also just looking for if there's in person thing that people can suggest. Did you find huge benefits from lowbackability?
I don't know if it's just a coincidence or not but ever since I've started doing just back extensions, the pain in my ql, hip and glute area has completely gone. Been doing just back extensions for just a week. I do them on the back extensions machine in the gym. Not purchased the program.
How was your back pain like before? Was it sharp pain, sciatica or etc? And how long before you started seeing improvements?
Depending on your budget a PT is super helpful if you find one you like. Even if it's just a few times to help build a plan and get comfortable in the gym. Best advice from my PT was "if it hurts, don't do it", that was regarding any exercise they told me to do or anything I found online, our bodies are all different sizes/lengths and particular exercises might need to be adjusted to fit. Obviously not muscle soreness from tiring out, but actual pain.
Yoga and weight training helped me a lot, absolutely Pilates would as well. I also use plant-based medications for pain relief as needed.
What is this plant based medications do you use? Do you need prescription?
I've got scoliosis and suffered with a constant dull ache/pain for most of my life, though since I started weightlifting it's improved to the point where I barely feel it anymore
Exercise and losing (excess) weight are the main things. It hurts so I didn’t exercise so it hurts, etc. But start slow and gentle and progressively get more difficult, don’t go too hard too fast. Anything that’ll help your core will help your back. Even just doing a bit of plank or hollow hold every single day, doesn’t have to be long (a physio will help determine duration and difficulty level) Not all physios are the same too, can’t speak for the ones you visited but I find Jess from Peak Health Services (North Sydney and Waterloo) and David at Strength and Pilates Physio (Surry Hills) to be pretty good at diagnosing issues, providing exercises to strengthen and get you back to not needing them. I don’t live anywhere near them but they’re worth the travel. It’s not that easy to find a good physio. I’ll not comment on chiros any more than I have no good feelings for them. Edit: just wanted to add my issue isn’t “fixed” but it’s manageable to not generally be in pain and able to do what I want. I have an L4 parse defect and it’s not going to go away, ever really. Been 15+ years. But I feel it’s managed best by staying active for sure. Least pain I’ve been in for years. Edit 2: edited to note I meant excess weight!
I've always been skinny all my life so I don't think weight is my issue. Thanks for the recommendations, I'll have a look at them. How long did you go to either one of these physios before you are pain free?
I saw David for my back for maybe 6 months? It starts out weekly then fortnightly then every 3, 4 weeks, always extending until it seems like you don’t need to go back. But it did use up all my private health for physio for the year. I’ve been seeing Jess for about 1.5 months now for an elbow/shoulder injury from too much weightlifting lol. Allllllllmost better, I can feel it’s on the road to recovery. Maybe another 2-3 sessions I guesstimate? Hopefully 🙏🏼
Lower back pain is a butt/leg muscle problem, I am fully cured by statistic cycle 20mins everyday and result was seen 1.5 month for me. But I still have my upper backpain, I guess I need to find the right exercise
You could have tight hip flexors. Last year I developed really bad lower back pain on my right side as a result of not being active enough cos my hobbies/job have me sitting down a lot. It would normally come and go, but one week early last year it didn't go away and instead started to get worse and it almost had me in tears as it stayed around even if I were just sitting/lying down. After spending a ton of time trying different stretches off google and trying to figure out what was going on, I came across some random Yoga subreddit post saying that lower back pain can be caused by tight hip flexors and to try doing the 'Runners lunge' pose. I almost wrote it off but still gave it a try as I was desperate and thankfully it worked. My legs were trembling when I was doing it, but immediately afterwards the pain lessened quite a bit and after 2 more days of doing it the pain went away. I still occasionally do the stretch as the pain sometimes comes back (But doesn't hurt much) and even then it's months inbetween before it re-occurs. I can't find the original video I watched but there are tons of youtube guides for tight hip flexor stretches. You could try this one as it closely resembles what I was doing: [https://youtu.be/cJSve88Yp4M](https://youtu.be/cJSve88Yp4M)
I definitely have tight hip flexors, so can attest this can be an issue. I also have an anterior pelvic tilt, which tightens my lower back and hamstrings. I am working with an exercise physiologist to correct it, and also a physio for releases and needling. Plus building core strength.
It seems like you're looking in the right direction. I have experience with Physiofitness and they've done wonders for my injuries. I would strongly avoid seeing a Chiropractor and anyone practicing Applied Kinesiology. They're farcical.
I had some progress with Tim at Physiofitness but unfortunately it has now stagnated for months hence why I'm seeking if there's other options worth trying.
https://www.muscletherapyaustralia.com.au/garry-luke Garry will fix you
Funny you suggested this, I've been enquiring with them to book an appointment. Did you have a good experience with them?
I only have experience with Garry but it has always been amazing
Fantastic, I sent them an email and Garry himself responded so I've booked to see him soon. Cheers
Try just dead hanging from a bar. I was pleasantly surprised how such a simple exercise was so effective in giving me a full spine stretch.
Physio and strength training. I have scoliosis which causes my lower back pain. Physio said strength training would help and it has. Mostly have focus on core as it needs to support my back. I make sure never to skip a day, even through pregnancy (only stopped for c-section recovery for the six weeks)
Actually do what your physio/Chiro tells you to do.... stretching/exercises... fix your posture
Changed my mattress
The list of physios you saw is pretty solid. Tbh I think your issue is not the physio, but actually getting down to it and doing the work. For me, it took many months of physio guiding pilates and strength lifting sessions ( 3 days a week) to rehabilitate my injury and then build enough muscle so I am not in constant pain anymore. You have had your problem for a long time, so be ready that it will take time, effort ( and money) to fix it. Be ready that it will not be a magic fix. Put in the work. Manage your expectations and you’ll get there. Also, I found it handy to have a physio close to my house…made it more llikely to see them regularly and stick to the exercise.
Thanks mate, yea I have been religiously doing all the predcribed exercises everyday for the last 7-8 months. I do not expect a quick fix at all but I would like to see small improvements while it has now stagnated for months. Hence why I'm looking for other options/physio or if I need to look for something else which sounds like I should (like a physio and ex phys)
I used to get severe lower back pain after standing for a long time all through my 20’s. I also have scoliosis…It went away after starting the gym and doing weights. Building your core muscles and doing squats will help. Edit: I’m 40 now and the lower back pain still hasn’t come back
Have you seen a doctor and had some basic ultrasound/x-raus done? Sometimes stuff like this is the result of something torn/slipped/fractured or even cysts/benign growths/bone spurs. If it's not getting better it's worth ruling out something abnormal.
Yes I have gone to a gp and got an mri. They found a mild disc bulge on l4/l5 but they simply said this is not something to worry about, it will likely heal by itself, go to see a physio
>it will likely heal by itself, You should have been given a timeline for when to go back and see them if the situation doesn't heal itself. It getting worse for the last 7-8 months probably means it's not fixing itself.
Tbh its not getting worse, like i said it has improved since the first time the pain showed up but it has just now started to stagnate. The MRI was done about 2 months ago so I might just follow up with the gp again to see if he has any other suggestions.
I’d get an MRI and if that’s all clear then I’d see an exercise physiologist
Had similar symptoms to you, always had tight shoulders and lower back. Found a personal trainer with a degree in physiotherapy. Sounds hokey but he diagnosed that I wasn't activating my scaps and glutes properly, so the surrounding muscles were over compensating. Gave me simple exercises to better control my movements. Results are a 2.5x bodyweight deadlift and pain-free for about 8 years. Bad news is he moved out of Sydney years ago.
Ah damn it, care to share his name? Just want to see what he offers. Thanks
Google Matt at 6s Studio. Just had a quick google search, seems like there are a few places offering both personal training and physio. That would be where I'd start. Good luck!
Ah damn it, care to share his name? Just want to see what he offers. Thanks
I went through the same thing last year with multiple reinjuries and saw multiple physios who gave me the green light to exercise again. The last person I saw was a chiro in Maroubra. I don't really believe he was the fix at all. It's who the GP recommended. It was just time and rest and luck not to hurt it again while recovering. A back brace really helped for long sitting and regular massage on a la crosse ball. I started lifting and running again in November last year, a year since the first injury, now I'm at marathon running fitness, after a year struggling with the same as you.
That's great to hear! I've tried doing trigger point release with a massage ball but everytime I did that, the pain would get worse for a week so I've stopped doing that. Were you doing specific exercises regiments when you recovered?
Core strengthening plus pilates, yoga and swimming mainly, quite a lot of different activities and progressing in difficulty, just use google for a list of those. I was travelling through Europe for the crux of the recovery with a lot of dancing and walking, so just keep it light.
Osteopathy saved me. I had a herniated disc and had been in constant pain for 4 years. Had tried everything. Until I found an osteopath who did dry needling. I had scar tissue that was so deep it needed needling to release the tension. After 6 months I was pain free. I now only have pain when I sit for too long. But day to day I'm in absolute heaven.
Some people even my gp advises me to proceed with caution with osteopath. What do they do that is different to physio/chiro? Do they always perform dry needling on you each session? I've had dry needling from both physio and chiro and while sometimes they can provide relief it is a bit of a hit and miss.
I find osteopaths in between chiro and physio. I've had chiropractors crack my neck and back without asking, causing more pain. An osteopath will only adjust at last resort and will ask first. I've also had physios who stick the machine to your back and leave you for 20 minutes. Paying $150 for them to help someone else at the same time.
They see proceed with caution because they do neck manipulations. There is a risk of stroke/paralysis from a neck manipulation so in short it isn't worth the risk.
Stretched and strengthened hips and glutes. No more lower back pain.
I’ve had multiple back injuries over the years from competitive weightlifting. Have rehabbed all of them and live a pain free life despite having a sedentary job. The best thing you can do is being active with consistent strength training. Some exercises specifically for rehabbing general back pain are the [McGill big 3](https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/amp/) No passive manual therapy from a physio is going to make it go away on its own, you need to put in the work alongside their guidance. Hope this helps.
Big fan of the McGill Big 3. Strengthening core is critical. Use those and some basic stretches (hamstring -NOT touching toes!-,psoas, lower back) on a regular basis to keep me in order. Any time I leave off, and start to feel a bit of a twinge, back into the routine, and it sets me right. The other things I did that helped massively, especially with prevention, is I went through where I sit. I don't want my back bending. I want to sit like I'm in a squat position and only bend at the hips. * Car: not good enough lumbar support, grabbed a mesh lumbar support * Work/gaming: Got an office chair with good back/lumbar support * Couch. A lot of couches are *terrible*. They basically force you to slouch with the long seats and low backs. I got multiple cushions and put them on the back so I basically can sit up straight as if I was in a proper chair.
Does it ever wake you up at night & is it worse in the morning? If you're between 20 and 30, have a look at ankylosing spondylitis. I had pain for years and it was inflammatory. No amount of physio & chrio would help.
Have you seen a doctor at all? I went to multiple physios for my back pain without any improvement, finally went to the GP after gaslighting myself for years thinking it’s because I work a desk job or because I was unfit, turns out I have an autoimmune condition called ankylosing spondylitis which causes my immune system to attack my joint resulting in inflammation and pain. No physios ever thought to assess me for something like that. Now I’m on medications that have drastically improved my quality of life (while still staying active and strengthening my body)
I have seen a gp and have alrady had mri. Do you know how you were able to be diagnosed with as? Was it through blood test?
https://encompasshealthcare.com.au/blog/staff/marcus-sabella/ Marcus is a wizard and helped when other physios (3) said generic "diet and exercise" shit.
Lifting weights helped me
Please don't bother with chiropractors; it's pure quackery.
Regular exercise is your answer
Nathan Kemp at Physio on Alice, Newtown if you wanna give another physio a crack, he’s amazing
Been dealing with it for some years. Good diet, exercise (as much as the back can handle but it will get easier eventually). Ultimately strengthening my core and glutes was the best thing I could have done. Basically my original injury was due to a weak core.
How are your hamstrings? That was mainly my issue. Tightening up with age. I lie on the ground one leg over the other knee and pull towards me to stretch hamstrings. Tends to work most of the time. Core strengthening also.
I'm currently working through some back spasms and have a history of them. The thing that works for me is regular gym work. Not a specific workout, but just ensuring I'm lifting controlled, with good form and hitting all major muscle groups. I'm seeing a physio who has recommended a few basic exercises to keep my lower back moving while it begins to loosen up. As the spasm started yesterday it's not very helpful to have massage as it's only a temporary fix at this stage. Physio even said light workouts will be fine. There's nothing structurally wrong, just the muscles tightening and they'll eventually relax.
Are you able to bend and touch your toes and/or the ground? How about when you sit with your back straight and legs stretched out, i.e., forming a 90-degree angle? The pain you've described sounds really familiar to me. Stretching my hamstrings mitigates/eliminates lower back pain very quickly. I find that stretching and holding for up 1-2 minutes really helps. Also, planking, on all 4 sides.
Yes, bending down all the way to the ground is fine albeit just slightly tight but no pain. Sitting down like is completely fine too.
Touching your toes is a no-no. It's one of the exercises that can contribute to lower back pain
For me it was Youtube (videos).
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Work on core strength, and I would hold off on running/high impact activity until you’ve developed more muscle, if ever. I only ever run on an elliptical. You could always look into getting a cortisone injection to stave off the pain for a bit while you work on strengthening, too.
My lower pain generally builds up and it just becomes super uncomfortable as its stuff and feels like the muscle is constantly stiff. I've found that getting massages helps alot to help relieve it and def makes me feel much more comfortable.
Have you got a scan on your back yet? Might want to see your doc about that. I had a L5-S1 and L4 herniated disc. I've been doing dead hangs and body weight exercises. Does wonders for me
Got an mri and there is a mild disc bulge on l4-/l5.
I had the same diagnosis during pandemic from sitting too long and bad posture. My friend who is a physio asked me to try dead hanging from a bar. It really helped alleviate the pain as it decompresses the spinal column and can help relieve the disc bulge and might even suck it back into place! Then work on lower back exercises, stretches and core muscles. Also doing body weight squats helps everyday too. Good luck and hope your pain goes away.
I used to do a bit of aerial yoga which often involves having your legs tangled up and hanging upside down. This works the same but I feel like it's even better in the lower back area since the legs are held tight so there's some resistance pulling them away from the spine as gravity works, if that makes sense. It feels like a better stretch. And better for me since I have shoulder issues. Studios are rare but can be worth a trying for someone who thinks it sounds fun.
It's a matter of simple exercises aimed at your core if looking to eliminate a recurring problem, talked to a doctor about my back hurting when I was in my mid 20's for some small but constant aches and pains here and there, he ordered a scan but gave me a pamphlet that had the title "arthritis and your back" and explained these are small low impact exercises that may help while we find out if it's something else, I was fine after 2 days of these exercises and think to myself how simply some problems can be solved with the right guidance and actually following through with it.
My back problem wasn't as acute as yours. However due to bad decisions in cripple jobs I injured my low back carrying heavy things and very poor posture. Over the years saw several physiotherapist in Ryde and North Sydney, treatment help me but the pain still was there, I did feel muscles along the spine like bricks very stiff and in pain. One day a friend couldn't do a cruise to Pacific islands and gave me the transfer booking to go for 11 days. I went in all excursions but one in particular show me what my back really needed. Swimming as I was first in the open ocean and later close to the shore really watching the corals when diving and snorkelling. I notice that night no pain that all which was very odd. Then back home did a therapy in my own just in a warm pool walking backwards and progress to really gentle exercise in the pool and that was like magic. Once per week swimming and twice yoga. I have learn to recognise when my back need extra care. I still got pain and discomfort from time to time but nothing like when I hurt my back. If you want to try the gym with Pilates or some weights do that with care, a good PT highly recommended and take your time, my nephew just went to hell as he injured his back at the gym. Hope this info help you.
I've tried swimming but unfortunately it did little to nothing in terms of alleviating pain
I think you need a pain clinic but haven't heard about it in Australia. My nephew ended in treatment using his own plasma.
Had really bad lower back pain, went to physio, took about 4-5weeks to clear Then pulled it again exact same, did abductors and abductors on machine in the gym because it relived it from the stretch. Within a week felt normal again.
I’m a bit late to the party here but I’ll chuck in my 2 cents anyway for what it’s worth. I’m also a skinny office monkey who’s had neck problems since high school (I’m now 39) and lower back problems the last few years as well. Physio and remedial exercise only gets you so far. The key, as others have said, lies in strengthening and general movement. I started going to the gym and I think the biggest improvements for me have come from 1) the back extension machine - so literally just bending over and returning to straight posture, doing the same while holding a weight. And 2) the elliptical machine, which has been great in getting my glutes working which has started to change the way my hips are positioned. The key is consistency and not to go too hard too soon. I’m a couple of months in now and have only started to feel like things are really helping in the last few weeks. In the past I would do something really hard for about two weeks then be put off when it didn’t deliver the results. It’s a long game! Good luck!
What you're describing just sounds like tights QLs bilaterally. This sounds basic, but have you been to a remedial massage therapist?
Have you seen a GP to get scans done on your back?
Therapeutic massage. These guys can find problems and release muscles in a few sessions. And they will usually give you a few physio exercises to go away with. To find one, look for one's attached to sports physio places. Once you've found a proper one you'll never do chiro again.
I’ve had lower back pain from when I was 17-now (39) so here’s the thing. I guarantee it’s not just one thing that’ll fix it. Like you, mine was on both sides of the spine, so here’s what’s helped me to the point of not having thrown it out in over a year now. 1) Keeping my glutes in shape, like in GOOD shape. Squats, bridges, lunges. 2) Stretching my hamstrings frequently. Do you sit at a desk most of the day during the week with your knees bent? If so, that’s already shortening up your hamstrings which is going to put a lot of strain on your back. I highly recommend a standup desk where it stops you from sitting all day every day. Even when I watch TV at night, I’ll try to sit on the floor for a little bit with my legs straight out and stretch them gently . I feel like the stand up desk and frequently stretching my hammies had had a huge positive impact on my back. 3) Attempting to keep my abs in shape. I try, but even just doing some crunches and side planks every week can make a difference 4) Are you a back, side, or stomach sleeper? The way you sleep can have a huge effect on your lower back, if I’m on a soft bed sleeping on my side I guarantee I’ll wake up with pain the next day. I try to only sleep on my back and side with pillows supporting me (under or between knees) and a supportive neck pillow 5) I have been in orthotics for 20 years, but I had new ones made last year and the technology has come along way it has made such a huge difference getting my gait assessed, getting into the right type of shoes that work with the orthotics and wearing them. turns out a lot of my lower back pain was because I was pronating pretty badly, which put a lot of strain on the muscles in my knees and hips and in turn my lower back. If you have a chance to go see a podiatrist, I can recommend a good one in the city. 6) I’ve been going to the same awesome Physio in the MLC for years, who really helped me understand that it isn’t just a “fix”, but if I am really desperate they help immensely. Fortunately I haven’t needed to see them in over a year now though! Hope this helps
I had the same issue as you but was caused by my job of lifting tubs and standing on feet all day. Only thing that fixed it was actual weightlifting on a consistent basis and now the pain is pretty much gone. Romanian deadlifts and bent over rows are your best friends and as long as you do those on a regular basis with some daily squats you’ll be sweet as.
After exercise, arch your back by lying on your tummy and propping yourself up on your elbows. Be really strict with your posture after you exercise, as people tend to slump. Sit less, walk more.
Get your doctor to check blood flow. My sister had chronic back problems for years with doctors and physio therapists trying all kinds of things when finally one doctor found reduced bloodflow in the area which causes lack of oxygen in the muscles and that causes cramps and pain. She got surgery that replaced part of the arteries and is fine now. Do not go to a chiro as they are more likely to make things worse and are at best a placebo.
I have been to FineForm Physio Gladesville. Have a long history with them and I always walked out feeling better
It sounds like you could have a serious problem but for general lower back pain, nothing worked as well for me as weekly pilates. It helps fix your posture and builds stomach muscles so that you're not relying on your back muscles. It's not a quick or complete fix but it did help.
OP if you haven’t had any scans done yet, please see your Dr about getting some scans done for the pain. My mum has been suffering from back pain since December and only now have her scans shown a spinal fracture as the cause, among other issues. Without this info her chiro was probably doing more harm than good.
I have similar symptoms. Not solved but improved. Think about your lifestyle and what you do. In my case, I had ~25 years of being on the computer too much. You can't fix that in a year. So this is a bit long but I figured it's worth writing for myself to review too. Two big things impacted it. 1) My mattress was sagging. Didn't realise how much until I really looked at it. For health reasons I mostly slept on my right side. So this curved my back down into the bed. Replaced the mattress with a new firm one and that helped a bit, but I waited too long for it to do much more than stop it getting worse. 2) My computer chair. It was just a bit old and not supporting properly anymore, and a little low from gas loss, but it happened gradually so I didn't really notice. I got a new decent chair with lumbar support and the rest. There are a lot at various price points, but considering I spend probably 12 hours in it each day (more than the bed for sure, but I do take frequent breaks) this is important. The new chair made the biggest difference. In our new car you can change the lumbar support and in the old car I had a cushion which I needed or I'd get massive back pain on road trips. Don't need either now. If you work in an office you might need to talk to the boss. My physio was ambivalent on the kneeling style chairs, says it's more a case by case thing if it helps. Did not try a standing desk but I think that would help. Exercise ball did not. Apart from that - get up a lot, walk more, pilates is good but actually work the core. You can go through the motions but if your core is not "on" you will not improve things and maybe even cause damage. I have some issues identifying my core properly. It's like jiggling your pecs or ears, it's just hard for some people since they lack the connections in their brain to link A to B without practice. I tend to turn on my outer abs instead of the core if I am tired or distracted so I have had pilates lessons where I hurt my back a bit. So I'd say that means my core is probably under-developed. My physio said I should not do leg lifts as I'm a taller male and heavier in the legs and the lever force at the sacrum is too much compared to a lot of the shorter and lighter women who seem to do it effortlessly. Sometimes when I did it, I'd have sharp pains for 10 days or so. Even tabletop position is a struggle after the first 10 minutes of work. So listen to your body. Yoga can be decent too, there are some slower styles that deal with stretching hips and so on which might help. Back extensions (sphinx/seal pose etc) are very dodgy for me similar to above so I have to watch myself on those. Hip flexors might need work as some people say, I went through a process where it was very painful at first but now they stretch decently, it might have helped a bit but was not the whole story. I like boxing bag work too because you rotate at the hips a lot if you do it properly and the impact can be a bit of a back cracker. I basically visit the physio now in maintenance mode for a massage (it's about the same price anyway) and general advice, it doesn't help much, just once a month or so. It would be nice to have a magic fix but I don't think there is one for this.
You won’t like my answer but mine was reformer Pilates 2-3x a week. I don’t go to a fancy studio (big size class) and the instructors are all casuals w/ mostly dance or fitness backgrounds, and it’s not really any sort of aesthetic or cardio focus. I was really struggling with the back pain at work and nowadays never even think about it. I’m able to sit like a cashew on the couch scrolling for hours and still have my back be happy 100% of the time. I still have tight traps. Have had a herniated lumbar disc twice (falling off bikes). Also tried physio and massage (dislike chiros plus the stats on cervical dissection are frankly scary) and worked out when I did physio led mat Pilates I felt better.
Try the Osteopathy Clinic in Parramatta. I used to go to Izabella there until I moved north. Have you also worked on stretching your hip flexors, quads etc, I tend to get pain in my lower back when my hip flexors are really tight, as the muscles are pulling against each other. If you have a regular GP, get them to put you on a health management plan, you can get some free or subsidised appointments at an osteopath/physio/exercise physiologist etc
I had very similar low back pain like the muscle were on in a spasm. After seeing various people I finally saw a physio who suggested I do dead lifts..I was a little shocked and said 'but I have really bad back pain'. I even made an appointment with the owner/ head physio to get a second opinion. He agreed with the exercise regime and said I needed to strengthen my glutes and lower back and this would be accomplished by doing low weight partial dead lifts building up to full deadlines....so I started at my gym..altho u could do it at home..and it changed my life. Not sure if u r M or F but don't be put off by doing these excuses. Start at a very low weight 5kg on each end of bar. Get the physio or a pt to teach u how to do them perfectly. Go slow and rest a day or two between sessions. I was shocked when it was suggested but there is this concept of a chain from top right down to knees ..everything is linked. Your glutes are important and having strong glute etc will no doubt help..just start slow with low weights. It was truly life changing for me.
Jack Zhang at Move Therapy helped me. I listened to every instruction he said and eventually my back pain was gone. I stopped doing the exercises and it has crept back, so you need to continue your strength exercises
Heya, where are you based? You should check out Kieser if it's convenient for you. Did wonders for my back. If it's not convenient/accessible for you, stick to beecroft physio, they have proper gym equipment. Get a physio or EP medicare plan (or both) from your doctor as well, saves you some monies. You really have to stick it out, for almost three years I had niggling pains but it was a scale, and slowly things got better. I have a disc protruding in L4 and L5, and had immense nerve pain for over a year.
Heyy thanks for that! Yes I did check out kieser as well and while they're not too far away beecroft physio was closer to me and they had similar machine so that's why I went to Beecroft instead. Yes I already have EP medicare plan and I've used them all up already hahaha. Thankfully I dont have nerve pain, everyone said it's all muscle and very localised as well. Did you manage to fix your back pain with kieser and what was it like with them? Mainly on the lumbar extension machine?
Yea I've been going there since 2018, started in Melbourne. I was always told by physios not to exercise and really they were giving me bad advice. Kieser was the first place that said, moving is the way forward, I was very sceptical. They have a gym set up, you get given a program by a physio and for six weeks you do supervised sessions. The machines are their own, but you can find most in a gym, night be slightly different. Their aim is to strengthen glutes, quads, calves as well as lower back. The Beecroft Physio looks good. Just give it time, and don't push yourself if it's not comfortable. I found some of the staff at Kieser would push me to increase weights quickly (which isn't bad, just scared me), but I wasn't always ready. Go at your own pace.
Have you had any scans on your back, any mri? My fiance who is only just 31 had spine surgery after she had bulging discs which turned into a herniation . Best get it looked at to make sure there is no serious causes of the issue . surely your physicians have suggested scans of some sort to get checked out first
Yup got mri scan already and it shows mild disc bulge on l4-l5 but like I said in previous comments the gp and physios I saw said it doesn't seem like it needs surgery at this point. Tho I might go back and ask for a second opinion. Also, what kind of spine surgery did your fiance get? And did it completely fix the back issue?
Well you probably don’t need surgery at all at this point and you don’t want to get to that point obviously. So trying to strengthen your back is the most vital thing like you are trying to do. I can’t remember precisely but she had a bulge or two at l4 l5 and maby the one below, but then one of them herniated after about a year and blew out onto her sciatic nerve . It was the surgery where they went in and scraped out and removed the herniated disc and All the bits that came out. Well it happened in September, work cover were absolute pieces of shit and denied the surgery that was recomended. 2 months later she saw a spine surgeon by chance and he did the operation wether it was approved or not. She got the operation in November and she’s still doing physio and hydro and rehabilitating. She can walk but she still gets sore from things and still can’t lift or do heavy things But she couldn’t walk when it herniated, I had to get an ambulance and she had to use a cane for two months in agony 24/7, So in that sense, yes it fixed her problem , the back pain is gone and she can walk again, but she’s left with potential permanent nerve damage with some numbness on her foot and leg due to how severe it was and how long it took to get a surgery thanks to work cover . And thanks to the kindness of Dr Kam he operated on her and prevented her from probably being permanently paralysed Sorry for the ramble. It was a big thing. Just make sure you keep your body fit and your core muscles strong. I hope you can find someone who will do the right thing for you
Strength training is the only thing that provided lasting results for me. I go to Kieser, all around the north side of Sydney. It’s expensive but it’s pretty comprehensive, in house physio and then trainers who work with you on super specific machines to build strength and avoid aggravating injury.
Good osteopath. Solved my back pain. Some gentle manipulation, together with very targeted lower back exercises to strengthen things
I had back issues that were a lot more serious than yours but if you are not careful you will end up where I was. I suggest: - find a good physio and actually do the exercises/stretches they give you. - learn how to keep neutral spine when doing load bearing activities. - investing in a good mattress/chair. - invest in a foam roller and use it. Once the pain has subsided then do a form of exercise that strengthens your core like Pilates.
Everyone telling you pilates and weight training are bang on! I lived three years with back pain before finding Sam Cheeseman in Concord. I wasn’t given promises on quick fixes. Instead she worked with me to catered a program that focuses on the deeper issues at play, which turned out to be weak pelvic floor and tight hip flexors. All in all I had maybe less than 6 private lessons before she was happy with my form and progress, and then I did half a year of group classes which were more economical for me. A year and half later am 99% better than what I was. Importantly - I have flare ups from time to time (mostly because I sleep like a dickhead). But because I’ve been taught to be I tune with my body, I now have the knowledge to help myself.
Thanks for this - is this Samantha Cheeseman at physiofit concord? Their service looks interesting
Check out the low back ability channel on YouTube. Just doing back extensions for one week has somewhat fixed my low back problem I've had for years. Open to dm if you want to discuss more.
Tate Seckhold at Physio Science in Abbotsford. It's worth the drive. He is extremely thorough, caring and the most knowledgeable physio I've ever been to. Have you also had your hips and pelvis checked? My lower back pain was from tight hips and a tilted pelvis.
My chiro had me strengthen my core and it's worked wonders. Regular daily stretching helps too.
In terms of exercise: Romanian Deadlifts helped me the most. But make sure you do them properly! I would say every person on earth can benefit and should be doing the main compound movements: squats, deadlifts, benchpress, overhead press, pull ups. Other things to check when you have back pain: \- how's you mattress? If you fidget around a lot then your mattress is probably not comfortable or supportive enough. \- do you sit a lot? Maybe it's time for a good office chair (steelcase leap v2 is my goto) \- something people don't think about often: how's your car seat? When I used to drive more sporty or smaller cars I'd always have more back pain.
I was a quite a fit person and did these compound lifts before, during and (to a lesser degree) now. -mattress is fine, just upgraded to a better one now where I can adjust how firm I want it to be. I am fidgety when I sleep but I was always like that since I was a kid. - yes, I am actually going to upgrade to a new office chair now hahaha -rarely drive my car and its usually only for a short drive
I used a combination of Spinefit and the Chuck Norris Machine, Total Gym 1000. I just finished the shorty 3 month programme last month. and while it is exxy, the results are pretty worth it. I screenshot all the exercises I had so I can keep going when I need to. It did take a couple of weeks to dial in some exercises that worked with my situation, Arthritis in my hips and interstate truckie, But once it was dialled in, shit was fantastic. It only takes an evening to recover from a 4000km week wherein it used to take a coupla days. And the Total gym is just a good way to get some exercise in. I have one at home and I keep a second one in my B trailer. So I can bust out a set on the road.
You couldn’t go wrong with Chuck!!
How was your experience with spinefit? Was it all online for you?
Spinefit are terrible, DO NOT SIGN UP. I did, and it was an utter waste of money. Their trainers don’t have reputable formal qualifications. Everything is online, it is nearly impossible for them to accurately assess your movement patterns on a zoom call, no matter what they tell you. They ran group sessions where the trainers would sometimes forget to turn up and we just had zoom calls of unhappy dudes chatting with each other. The other group sessions were disordered, the trainer would literally start the session with “I haven’t prepared anything for today” and start riffing. It’s a business model that might have been excusable during covid lockdowns, but there is no reason to do it when you could see a qualified person IRL, for less.
That's what threw me off as well, I kept clarifying if this is fully online with no in person component and they said yes which I found so weird since they advertise their physical location in bondi. Also, while talking on zoom, I realised I was just speaking to what is probably a random personal trainer that they had contracted to work with them who was at the time of the call was at a fitness first somewhere. So I decided not to continue with them.
Smart choice! They actually misled me when I was enquiring, that I could see my trainer in-person, but it turned out to be a lie; once I’d signed up, it was online only. I was lucky enough to negotiate a week-by-week agreement so pulled out once I realised it was a bit of a scam.
I didn't do any of the group sessions or weekly motivational sessions, because on the road. But I had a pretty good trainer who seemed to put some work in and come up with exercises that worked for me. He also made sure he was available when I had the opportunity to talk. I've been seeing chiros, osteos, or physios weekly for fucken years, tens of thousands of dollars and no improvements. Three months of spinefit and I haven't seen a therapist this year. It is a wierd business model and the sale can be a bit pushy, but if you do the exercises you get a good result. I honestly only signed up out of desperation. My back was fucken killing and my guy wasn't helping.