Question for those with chronic back & neck pain/medical expertise/fitness gurus...also, best pillow

[disneybride]

If your abdominal muscles are weak can that be the sole reason for a ton of back/neck pain and headaches? I have really crappy posture and I had heart surgery as a baby which caused my chest muscles to be tighter than normal from the scar tissues and tearing. I have always hunched forward and I don't have a hump in my back yet but I know it's a-comin if I don't change something. The back of my ribs toward my back always feel stretched out, so does between my shoulder blades and I always have this chronic stretched-out aching behind my left shoulder blade. If I take a deep breath and hold my chest out it does help the back pain but my muscles are too weak to support it for long. Sitting up in a chair for more than 5-10 minutes becomes extremely painful in my shoulder blades and lower back. I'm trying to use my bottom and legs as much as possible when I bend because any stretching of my back hurts. I can't do sit-ups to strengthen my stomach because my back hurts too much and working out is extremely painful. I also have pain in my lumbar/sacral area that literally feels like it's splitting and being pulled in half if I move the wrong way or exercise and I get random numb spots in my left leg/foot. Up until recently I would pop 800 mg of ibuprofen daily for it but now that doesn't work anymore. I don't have health insurance so I can't see a doctor right now. I know if I could strengthen my stomach muscles it would help because they are extremely flabby and I can't even suck them in, but how can I do it if working out is too painful? Does the pain get better?

Also, is there a good pillow out there for back/neck/head pain? I had a contour one but that didn't do anything at all. I've been looking into this one but am reluctant to buy because a traction pillow sounds too good to be true....
http://www.arc4life.com/site/615058/product/CLTractionPillow

anyone have any experience with it? Thanks ladies!

 

[laurel25]

This is by no means any sort of medical advice, but I''ve found that massage therapy by a good therapist helps loads. I injured my neck/back in college playing rugby (yes, mother told me not too, that''d I''d probably end up in pain when i was 40 due to injuries, by my gosh was it ever worth it - that game is the BEST!). Our scrum collapsed on me and I hyper-extended my neck and wound up with 2 twisted vertibrae and torn muscles from the base of my skull all the way down to my right shoulder blade. I have permanent scar itissue n the muscle by my shoulder blade the size of a marble, and when my back starts to get tight, everything aches and I have trouble turning my head.

I was lucky enough a few years back to get hooked up with of the team massage therapists for the Detroit Red Wings while the team was on strike and he was working at an upscale med spa near where I lived (all I could think of every time I went in was, "Oh my gosh, those hands have touched Stevie [Yzerman for you non-Detroit, non-hockey folks]!!!!"). Anway, it was unbelievable how amazing he was. I would be seriously sore for a day or two after a visit and then after that it''s like all the pain would start to melt away and I''d feel looser and better than I had in ages. Anyway, if you can find some sort of massage therapist who really knows what they''re doing, it can be really beneficial.

As for pillows, I''ve found that either something extremely flat or no pillow at all is best and when my neck/back are bothering me I make sure to sleep flat on my back, arms at sides, legs fully extended. It was something that another rugby player told me to do, since people in the position I played (hooker) very often end up with sore/injured necks and to this day it really helps me.

 

[Haven]

Per my Muscle Activation Specialist husband:
"Exercise hurts because the muscles you think you are trying to strengthen are not even activated, so the other muscles that hurt are actually compensating for your weak ab muscles."

Click here if you're interested in reading about MAT. DH works with everyone from pro athletes to gym rats to inactive people with longstanding pain. The MAT technique involves activating inhibited muscles (which can then be strengthened) rather than attempting to loosen muscles and increase ROM (which can lead joints unstable, which then causes the muscles to tighten back up again).

ETA: Hubby's pillow recommendation: whatever is comfortable, and that doesn't necessarily mean fancy.

 

[Kaleigh]

Honestly, try one flat pillow. That's what my doc told me. I have 3 herniated disks in my neck.

 

[disneybride]

I was using a plain old flat pillow but the pain in my back is basically only relieved by elevating my neck...I roll up part of the pillow under it and that seems to help enough to fall asleep but I wake up soon after in pain. I haven't slept through the night in over a year.

 

[Haven]

disneybride--I didn''t say how sorry I am to hear that you are in such pain. I was laid up for several days seven weeks ago because I threw my back out, and it was horrible. I couldn''t move for the first ten hours, and I''ve never experienced pain like that before. I''m so sorry you''re hurting, and I hope you find something that works for you soon.

 

[Kaleigh]

Date: 12/17/2008 11:12:50 PM
Author: disneybride
I was using a plain old flat pillow but the pain in my back is basically only relieved by elevating my neck...I roll up part of the pillow under it and that seems to help enough to fall asleep but I wake up soon after in pain. I haven''t slept through the night in over a year.

I am so sorry. I hope you find relief soon. HUGS!!!! I hope you find a great Doctor that can help you with this.

 

[deegee]

I''m sorry you''re in such pain. I don''t wish pain on anybody! I have had chronic pain problems for the last 10 years after a car accident. My neck no longer has any curve to it, it has lots of little spurs and scar tissue. I dislocated my jaw, broke ribs and tore cartlidge in my chest, the muscles around my shoulder blade were torn and my shoulder blade wouldn''t stay in place, broke my elbow and wrist, my spine suffered multiple traumas, I herniated 2 discs in my low back, scar tissue everywhere, and I have nerve damage in my back, arm and leg. I''m a pro at pain management! I have days where I can handle the pain, and then some days I''m in bed all day. I swear I feel every single injury on those days. I was in physical therapy for over a year, and I still do my neck exercises every day. I also have a book of back stretches that the physical therapist gave me that I try to do. I feel my best when I''m doing my exercises (stretches) and walking 3-4 miles every day. Walking seems to do me a world of good. My weight also makes a big difference. Lately I have been working too late, I''m too tired to exercise when I get home, and I''m paying for it bigtime. I have gained weight and I''m having many more down days than when I was keeping up with diet and exercise. After the first of the year, I''m going to cut back on my hours at work so that I can get back into my walking routine.

I have a really great pillow that I got from the physical therapy place. It''s like a regular flat pillow on top, and the bottom is filled with water. It kind of molds itself around my neck, and it feels wonderful. I can''t sleep on anything else. I even take it with me when I travel, and I get funny looks sometimes when I check into hotels.

 

[somethingshiny]

Have you tried exercising on the wall? It provides extra stability and balance.

I was told when I was pregnant to do a "standing sit-up". You just stand with your back and heels touching the wall. Then you suck your tummy in until your lower spine touches the wall. Then, you can lift one leg at a time while you do them.

Also, (please ask your doctor) yoga may be good for you. There are many forms and one is a very easy stretching series. You move through postures slowly to increase your strength, but I also find there''s less of a chance of injury. (you can find a DVD so you don''t have to go to a class to try it out)

 

[perry]

There is actually a best pillow for you.

Unfortunately, none of us can probably tell you what it is because the best pillow for you is the one that matches your specific needs.

I personally have found that a memory foam pillow works best - and prop its font edge up with a towel as I then to sleep on my side a lot - and this raises the pillow high enough to support my head in a neutral position.

I also found that use of a softer than normal memory foam matress also did wonders for my back pain. Here is a site that I have ordered from multiple times (matress toppers for 2 beds, pillows, lumbar supports, etc). They offer different density of memory foam - I found that the 4.3 lb was right for me (Temperpedic was too stiff for me). It made a world of difference. (note that I returned a 5 Lb density for the 4.3 lb - which was a huge difference for me). Usually - for many back issues softer is better.

http://www.vitalityweb.com/backstore/mattressindex.html


In addition to the proper sleep, the right exercises will do wonders over time.

Just like the pillow, and mattress - there are exercises that will help you tremendoulsy; but, again they need to be personalized to your exact situation.

You need first a good diagnosis of exactly where in your back you have issues - and any other structural issues; then you need to be working with a physical therapist on specific exercises for your personal needs. You do not need fancy exercise equipment for most of these. Rubber tubing, rubber strap, perhaps a exercise ball. Perhaps a small floor mat. But you do need to do the exercises every day. They take some time (10 -20 minutes; once or twice a day) - and require some focus.

It all makes a world of difference.

Perry

 

[Lorelei]

DB, I am a chronic pain sufferer, I have severe scoliosis and I am in pain all the time, sometimes it is worse than others. But much of it is management I have found, keep an eye on your pain levels and don't wait too long before you take a pain reliever otherwise if the pain has a grip the meds won't work.

Trial and error is the thing with getting comfortable. As to strengthening your core, I would start by walking if you can manage that, then increase your time. This can be a good thing for pain sufferers and could benefit you in many ways, especially if your core muscles are very inactive, start slowly and build up - just walking, no running.

 

[sammyj]

Hi disneybride,

First, i'm sorry you're in so much pain! I have neck issues too...but it's mainly that I constantly feel the urge to crack my neck. Like you, it is most likely a result of my poor posture.

Second, I'm an occupational therapist and I work with a lot of clients who have sustained a whiplash injury and neck/back/shoulder strain from motor vehicle accidents. The first thing we recommend for people that have trouble sleeping is a cervical pillow. Cervical pillows are designed to have that 'hump' to follow the natural curvature of your neck so you won't need to roll up a towel. And I agree with perry, I like memory foam the best. My boss however recommends water pillows as she uses one at home. I live in Canada so the pricing may be different but cervical pillows range from $60-$120. My clients swear by them!!! Also, if you sleep on your side, a body pillow is recommended to keep your spine aligned. Put the pillow between your legs and drape your arm across. It completely replaces a human cuddle buddy! If you sleep on your back, put a pillow under your knees so you're not putting extra strain on your lower back. My BF tells me that sometimes when I'm sleeping on my back my legs automatically elevate. In regards to a mattress that perry suggested, I don't recommend a lot of mattresses but I know they definitely do make a difference. If you're seeing a chiropractor or massage therapist, ask them for some advice!

Hope this helps! I feel like I just wrote one of my assessment reports..and I didn't even have to charge a fee!

ETA: for core strength try an exercise ball. Even just sitting on it will passively work your core.

 

[scarleta]

disneybride: I recommend you get a book: " the mulfidus back pain solution" by Jim Johnson
This book has very simple exercises you can do at home and they do work.YOu can get it from Amazon.This book is helping me out a lot.Good luck and remember to read the book first as he recommends.