Glitterqueen
member
Reged: 11/01/2008
Posts: 705
Loc: Essex
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My back feels really stiff in the mornings and i've previously suffered with pain in my lower back which i've had treated by an osteopath.
Anyone know some good gentle back exercises?
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expatK
member
Reged: 18/01/2008
Posts: 880
Loc: Frankfurt,Germany
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Hi Glitterqueen,
I sympathise. There is a book called 'Treat Your Own Back' by Robin McKenzie, which is really excellent. It's quite old now but is still very relevant, so see if you can get hold of it. It was recommended to me several years ago by my osteopath.
Hope you feel better soon x
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ChrissiFi
member
Reged: 28/06/2006
Posts: 769
Loc: Somerset
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Hi Glitterqueen,
my osteopath recommends a few stretches before I get out of bed. I bring one knee up to my chest and hold for a few seconds then the other, then both and then lower my knees to the left then to the right. I've been doing this for about 10 years now but when I start to feel stiffer than normal (or it hurts and doesn't wear off when I start to move around) I go back to my osteopath to get 'stretched' back into shape.
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Glitterqueen
member
Reged: 11/01/2008
Posts: 705
Loc: Essex
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Expat - what a surprise you mentioned that book. I actually have a copy on my bookshelf (forgotten about) which someone gave me many years ago. I'll certainly be having a look.
Christina, i'll give those exercises a go too. I do find that once I start moving around I don't feel half as bad its just that inital getting out of bed.
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Shoelover
member
Reged: 28/02/2008
Posts: 212
Loc: Essex
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Glitter
Gentle pilates exercises are really good. First stand straight and tall, pull in your core ab muscles as much as you can then release about 30%. Reach up to the ceiling, keeping heels flat on the floor and stretch long into your neck (imagine a piece of string attached to the top of your head and pulling it up).
Keep abs pulled in, as these hellp support a weak back.
There is one exercise where you lay flat on your back with arms outstreched and knees bent, ankles together, then drop the knees to one side, turning your head to look at the outstretched opposite hand. This gently untwists your spine & eases any locking facet joints.
Also, laying flat on your front, push upwards to lift shoulders off the floor to rest on your forearms, looking and stretching upwards. This stretches the spine.
Do both these with core abdominal muscles held taut.
Then, with palms flat on the floor, push up to be on all fours and drop your bum back onto the backs of your heels, bring your arms back down by your side and completely relax. Again, this stretches & rebalances the spine.
If you have a pilates class running nearby, I can highly recommend it. I suffered with lower back pain for a long time (result of a desk job and too much garden landscaping). Then I bent over one day and it all locked up, so staggered off to an osteo, who did her stuff then recommended pilates. Since then, not a problem.
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Glitterqueen
member
Reged: 11/01/2008
Posts: 705
Loc: Essex
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Shoelover that's interesting, we must have a chat about it. One of my friend's has private pilates lessons which she recommended.
I'm just back from my osteopath - apparently my problem is that I have a hyper-mobile pelvis. The top of my spine is very flat and the lower part very curved. Because my pelvis moves too much the upper back starts to cease up and the lower muscles compensate until eventually the lower muscles can't cope - hence I get the pain.
Treatment wasn't nice today  but I am feeling slightly less rigid now, although he said I may ache a bit tomorrow. That's ok, as long as I am ok for CG on Saturday 
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Misty
member
Reged: 08/01/2008
Posts: 19
Loc: Gloucestershire
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Hi Glitterqueen
Pilates was definitely the answer for me. It was recommended to me by my oseopath and I found a small class with a great teacher who really understands back problems.
I have a very curved lower back too and the pilates has really helped. Find a small class if you can so that the instructor can keep a check on your posture - you don't want to make it worse!
I used to find I was particularly stiff when I got out of bed - my osteopath suggested putting a pillow under my knees when laying on my back and between my knees when laying on my side, plus, give your knees a good hug before you get out of bed.
Hope you get some relief soon.
Misty x
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ChrissiFi
member
Reged: 28/06/2006
Posts: 769
Loc: Somerset
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I think the Robin McKenzie book's been revised. I got a copy many years ago then after several years with no problems sent it to the charity shop. I replaced it last year after a month of visits to the osteopath. I find it helps so long as I take it easy.
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Glitterqueen
member
Reged: 11/01/2008
Posts: 705
Loc: Essex
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No aches today , even getting out of bed was slightly easier. I'm back at the osteopath on Monday so I certainly think I did the right thing in seeking treatment before it gets any worse.
Thanks for all the advice
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