Hi folks, Blair Schachterle from Nose Creek Sport Physiotherapy. So, today we're going to talk about three different types of back pain. We have discogenic-type pain, SI joint pain, and stenosis or arthritis, in our back. That gives us three different types of presentations. So, I'm going to make up three short videos on each type of back pain, and what you can do at home to help yourself.
So, the first one is disc inflammatory back pain. Typically, we see this in a 35-year old or younger patient, and what's happened is the disk itself has swollen up. It's now pinching the nerve, and it's giving you pain down the leg called Sciatica. When you bend forwards the pain gets worse. When you sit down that makes the pain worse because you are compressing the disk and pushing it further into the nerve root.
Your home program, basically, is a little bit of light walking, and then laying down, taking the weight off your back, and then doing some backwards arches to try and push the swelling off the nerve. So, if you want to start, basically, you're going to lie down on your stomach. If you have trouble lying on your stomach, you may need to start with two pillows underneath your stomach to reduce the arch in your back. So, you're going to lie on your stomach like this with 2 pillows under your stomach, and then as you're getting better, you can take a pillow out. Then as that starts to get better, then you can take the next pillow out. So, now you're starting to get into a little bit of an arched position. Once that's more comfortable without any sharp pain down the leg, then you come up on the elbows and just try to go as far as you can without increasing your pain in your back or leg, and then coming back down to rest on your stomach.
Once that starts to feel better, you can actually try to squeeze your cheeks, push on the hands, and try to arch backwards as far as you can within your pain-free range of motion in your back. This is called a backwards arch or an extension exercise. The repeated extensions on your stomach should be done with ice on your back for 15 minutes. You are going do three sets of three repetitions. Every five minutes, you're doing another three backwards arches within your pain-free range. If you're getting increased pain down your leg, you're pushing too far, or increased pain in your back. So, be really careful with the arching. You do have to start slow at the start.
And then, I usually recommend walking 6 times a day. As you're getting better, try to actually walk 5 minutes away from the house, 5 minutes back. So a total of 10 minutes walking. Then afterwards, get the ice on your back, and then do the backwards arches. Avoid sitting, avoid bending, and avoid lifting.
If that's not helping clear your back pain, then give us a call, our number is 403-295-8590, and we'd be happy to help you with your inflammatory back pain. Give these extensions a try. Make some comments below on this blog video, and if you have any family members, friends, or work colleagues that are describing that type of back pain, share this video with them. This might help them manage the pain. Maybe they're out of town or, it's on the weekend, they can't get help right away. So, at least they can do something to try and help reduce their back pain.
All right, so hopeful that helps. Take care. Talk to you soon. Bye-bye.
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
Latest posts by Blair Schachterle BScPT, Dip Manip PT, Dip Sport PT, FCAMPT, CGIMS (see all)
- Shoe Fitting and Screening for a Great Shoe: - August 29, 2019
- How Much Pain is Acceptable When Recovering From an Injury? And When Can I Go Back to Play? - March 19, 2019
- What kind of Pillow should I use? - March 12, 2019