Back injury

[Wurst]

I realize this has nothing to do with diabetes, but I strained my back last week and was off sick from work for a week. It was caused by taking my shoe off and the pain was so intense I passed out and was sick.

I've now run out of the prescribed muscle relaxants and painkillers and since going back to work the pain has returned.

I am very active , normally cycling , running or rowing daily so a week lying on my back was torture. Being so inactive is not helping my BS control.
I started cycling again as it's a non impact activity and when pedaling I don't feel any pain.

Any one recommend any strengthening exercises ? I've heard after 2 weeks the back muscles start to weaken and this can cause further problems , which I am keen to avoid.

 

[Dairygrade]

If i were you wurst i would go back to the doctor if you're in that much pain you may need stronger pain killers also trying to advise on exercising might do you more harm then good everyones different plus doctor might say you need some physiotherapy there the best people to ask hope you feel better soon.

 

[Geordie_P]

I put my back out when I was overweight, and one thing that helped me once I got over the 'can't move my legs' phase was an exercise called the bird dog

that's one video: there are many others on youtube etc. Check it's ok for you before you start, because I don't know your full situation, but it helped straighten me out again.
Good luck to you; hope it helps.

 

[Brunneria]

Have you had a diagnosis of what the problem is?
Without a clear diagnosis I would be very wary of exercising beyond gentle stretches. The risk is doing more damage, or re-damaging and preventing healing.
Yup. I am speaking with the voice of experience.

 

[bobrobert]

I have been suffering with sciatica since Christmas. Two weeks ago I started taking this supplement and I am a lot better.

https://www.patrickholford.com/advice/how-to-get-full-benefits-of-turmeric

£20 on Amazon for a month's supply.

 

[hankjam]

When I did various bits I found physio and stretching exercises were much better than pain killers, which I found to be useless and made my quite constipated...
I wish you a quick recovery Wurst.

 

[bobrobert]

When I did various bits I found physio and stretching exercises were much better than pain killers, which I found to be useless and made my quite constipated...
I wish you a quick recovery Wurst.

Ibuprofen made me anemic and Tramadol made me severely constipated. A Tens machine brought relief, but it isn't a cure.

 

[Wurst]

Thanks for all the replies and useful advice. I didn't get a proper diagnosis only pain killers and muscle relaxants and a week long sicknote If it is still troubling me in a week I will be going to a specialist versus the GP.

 

[qe5rt]

You should see a specialist as to what caused it or certain exercises could indeed hurt.

As exercises go:

Reverse crunches, lie flat on your belly and lift your upper torso from the ground. Either fold your arms so your hands rest behind your head or put them straight in front of you.

Planking: good core exercise though when you get to around a minute i would look into increasing difficulty.

Crunches with your knees raised and your pelvis tilted slightly up so that your back is flat against the surface. Put your hands to the side of your head and elbows pointing towards the front and try to lift your elbows towards your knees:

(do try to keep your neck straight, as it's an ab exercise and not a neck exercise )

glute bridges: when your glutes (butt muscles ) are weak you over compensate by using your back muscles (the long ones next to the spine). By training your glutes you alleviate some of the stress. Sounds odd but it did wonders for me.

Doing figure eights with your feet, again lift your knees towards you and tilt your pelvis down. This way your back is flat against the surface. Once you achieve the flat back extend your legs and make figure eights with them while keeping your back flat against the ground.

I can't find proper instructions on back streches so i'll try to explain them as best as i can.

First and foremost when you wake up roll on your belly put your elbows under you and slowly push out arching your back. It can do wonders during the day. Just hold the position for a few moments.

Lying flat on your back (again pelvis tilted so that your back is completely flat), fold your knees keeping your feet on the ground and move your knees to the ground sideways. Move them from left to right, it's the movement that counts not so much the final stretch. Keep your torso level at all times, you tend to roll with your torso if you go too far.

These are basically the things they told me when i hurt my back. I got two hernias and i can do these things. Strengthening my core muscles has greatly reduced the frequency that i have back pain, even down to nearly never.

 

[Growyourflow]

I realize this has nothing to do with diabetes, but I strained my back last week and was off sick from work for a week. It was caused by taking my shoe off and the pain was so intense I passed out and was sick.

I've now run out of the prescribed muscle relaxants and painkillers and since going back to work the pain has returned.

I am very active , normally cycling , running or rowing daily so a week lying on my back was torture. Being so inactive is not helping my BS control.
I started cycling again as it's a non impact activity and when pedaling I don't feel any pain.

Any one recommend any strengthening exercises ? I've heard after 2 weeks the back muscles start to weaken and this can cause further problems , which I am keen to avoid.

I actually started water rowing to recover from a car accident and regain flexibility. I am arthritic in my neck and back and I am prediabetic. Your situation sounds like a microcosm of my own- I left out some gory details. I have started using transdermal CO2 to boost my blood flow, manage pain and blow out my cardio workouts; stuff takes your blood oxygenation levels through the roof-doubling them and sustaining it for hours. (Won't say actual name). This medicine, deoxyhemoglobin vasodilator, is probably worth you checking out?

 

[Wurst]

This medicine, deoxyhemoglobin vasodilator, is probably worth you checking out?

Hi Growyourflow,
Sorry to hear about your accident and recovery. The medicine sounds too good to be true, I assume it's only on prescription ? I'm fully recovered now but am struggling once again with my running due to breathing issues. What you suggest sounds like it can help.

 

[auroralapetite]

A physiotherapist would probably be the best next step as they will be able to ascertain what the injury/ pain is from, do some deep tissue work on the injury and recommend some exercises to prevent it from happening again.

 

[mezzomario]

it is eternal problem for me. i often have back pain and use a lot of painkillers.

 

[conniechiwa]

I actually started water rowing to recover from a car accident and regain flexibility. I am arthritic in my neck and back and I am prediabetic. Your situation sounds like a microcosm of my own- I left out some gory details. I have started using transdermal CO2 to boost my blood flow, manage pain and blow out my cardio workouts; stuff takes your blood oxygenation levels through the roof-doubling them and sustaining it for hours. (Won't say actual name). This medicine, deoxyhemoglobin vasodilator, is probably worth you checking out?

My mom also uses this for her DM! She had this wound just above her ankle which healed slowly. Her friend referred her to this microcirculation therapy called deoxyhemoglobin vasodilator which improves tissue perfusion. It did help her general health, or at least it seems that way. She seems more lively now. But I told her not to go as far as eating a whole cake everyday lol