I have had for many years a dodgy back. All thanks to riding naughty horses as a teenager. I have a bulging disk in my lower spine and a weak sacroiliac joint.
A few years ago I spent months going to see an osteopath to help reduce swelling and pain after I tried working in a Reception class in a primary School. The small chairs and sitting on the floor is a definate no go for me anymore, my back simply doesn’t like it.
I now work in other year groups which I find better for my back although I still get nagging pains when I over do it.
I thought things where going well until last week my back started to really hurt. I knew I needed to see my Osteopath. I had irritated the bulging disk and aggravated the sacroiliac joint around it so thankfully the joint had taken the brunt of it this time.
It seems I have not only been wearing the wrong shoes but I have also been using the wrong gym equipment.
I am no medical expert, this is what i have learnt from my Osteopath.
1.Be careful what shoes you wear
Those pretty looking flat ballerina pumps (that I often wear during the day), are no good for anyone with a bad back. There is no cushioning support on the heel so it is constantly causing impact on the lower back. I need to start wearing cushioned sole shoes with a slight wedge to reduce the impact to back when I walk.
2. Be careful what exercise you do
I am not allowed to run. That I don’t mind, I am not a runner, I have tried, I am no runner! Again it’s the impact it causes on your back even when wearing the right running shoes. No treadmill, dead lifts, squats or leg raisers either, they all put strain on my lower back. I am allowed to use cross trainer and exercise bike. I can also do yoga and zumba. I just need to be careful.
3.Treatment and pain killers
As my back is irritated and swollen I need to avoid putting more heat on my back. It will cause more swelling. I have to use cold to reduce the swelling. Frozen peas are perfect to reduce the pain! I also use Deep Freeze. It’s the opposite of deep heat.
Co-codamol and paracetamol I will use when it’s unbearable and when I don’t have my kids as it makes me very sleepy. Nurofen works ok normally. I don’t want to numb the pain too much where I don’t feel it otherwise I could do more damage when I start moving around thinking I’m fine!
4. Rest (with walking/moving breaks)
Simple advice but not practical with kids. I try to sit for a bit while Miss M colours in or does her arts n crafts but she’s soon wanting to go out and play. I feel bad but i’ve used the TV and her tablet to occupy her for longer period of times then I would usually allow but at the moment I don’t have much of a choice until my back is better.
Do you have any tips on how to ease pack pain?