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Thought would ask here as everything else comes up!
Two weeks ago at work I lifted a cage a work and felt a sharp pain in my back, no problem won't lift that. A couple of days at work trying not to lift anything heavy and office stuff was back to normal Friday, great news! Saturday I started to tackle the mess the previous guy in my job didn't sort, essentially above the offices on the roof part was the last 10 years legal paperwork, not much just a log book for each dept, leavers file etc.. so knowing my back was playing up got a couple of lads to get me the taller ladders, I set up a big bin for me to chuck stuff in and up the ladders.
In the higher part of the offices it was roasting warm, its funny everyone states how cold the place is, the heat was all up here. Anyway to get across the roof there's services and pipes etc, having to bend low and twist to get under, first half hour no problem I cleared a fair bit of crap, then it happened sharp pain in the back and down my leg. Never had so much pain in one go, was that bad I couldn't get down the ladders.
I eventually got down, now I was a bit miffed my boss knowing I was stuck, went home leaving me in charge yet I couldn't do anything. Spent the evening trying to find a chair I could sit in, ended up lying across the office tables, not the best!
Following day I didn't get out of bed just hurt too much, day after went to the docs, she suggested it was a prolapsed disc or trapped nerve but wouldn't know for sure and to rest, a 4 week sick note.
I've had 10 days off and now the pain while still there but only slight I'm thinking, what's best do I go back to work, risk of hurting myself again. What exercises can I do to help strengthen the back without making it worse? As much as I want to go biking I get that won't help, any suggestions? I know swimming will help.
My OH is in the camp of they don't care about you so take the 4 weeks, but I can't do that, but will probably take the rest of this week off, so I don't do something daft which I do as I tend to get stuck in.
Read the advice on the NICE site for lower back pain. don't waste your money on quackery like chiropractic. Take anti inflammatory meds and keep moving. any tingling numbness go to your GP
my sentiments exactly.don't waste your money on quackery like chiropractic.
Normally when you experience pain like that it's your body really telling you to stop what you are doing - I have a history of my back locking up so much so I then need to be carted to hospital so I can get hopped up on all sorts of wonderful meds.
Any tingling def see a GP/consultant.
Recently (last September) lifting stupidly heavy suitcases coupled with a RSI in my elbow brought on the back issue again. Been seeing a physio - It is never just your lower back muscles but a combination of tight ITB, hamstrings, hip flexors, glutes etc etc all over or under compensating.
My suggestion would be to get a scan done and then get a specialist to view the results, especially if you have insurance that can cover all of this or insist that your GP get this done via NHS. Then go see a physio and invest in a foam roller. Some of those exercises that Abi on Pinkbike has is also pretty good as is Bike James - the ultimate MTB workout.
Physio and regimented exerc
don't waste your money on quackery like chiropractic
This times infinity.
I would definitely see a physio, though, and tell him/her exactly what you've gone through.
Finding a physio that is good and whom you can trust may save you a huge amount of grief in the future.
As above, get a scan, get a proper diagnosis, get a proper course of treatment inc proper physio if appropriate.
I did similar about 2 yrs ago, i literally 'feel your pain' - it was the most astonishingly painful thing I've ever done (and thats a lot of dislocated knees, ankles and broken legs/toes!). Went straight to A&E, admitted, MRI'd quite quickly.
Mine was a slightly prolapsed disc - they elected to inject steroids directly into the disc (with a ****ing long needle), which helped dramatically very quickly, then 3 weeks of INTENSE physio.
Push hard for a scan and proper treatment.
I had a bout of sciatica just before Xmas and am only just now pain free. Mine was 'only' a 'bulging disc' but affected me down my lower back to the back of my right knee causing a lot of continuous pain. Far worse when lying or sitting and eventually receded to just only really affecting me at night.
I'd also recommend keeping as active as you can, avoiding anything stupid (weight lifting obvs) and taking ibuprofen. I went to a pilates trainer who is a chartered physio and got a series of exercises to help.
Longer term I'm going to continue to avoid lifting stupidly heavy things and try and do the pilates regularly, although I recognise I'm one of those people who will do stretches until the pain goes and then conveniently forgets to do it.
Anti-inflammatories, take it steady, but keep mobile. Short walks "round the block" so you are never far from home.
Take the 4 weeks off work. If you go back you will have to sign yourself fit for work, which you are not. Your employer doesn't sound like the sort to make adaptations to your job for you to be able to do it without further harming your back.
It may just need time to sort its self out. Let the initial spasm calm down and then go see a sports physio, with a focus on yoga and core strength, but in the mean time rest but keep mobile. (I think I've said that) Then prime your doctor to get a MRI to find out what's actually happening in your back.
I suffered from lower back pain for many years, caused by a damaged disc, it used to really lock up in spasm. I saw doctors and physios and osteopaths. Only the osteo did any good, eventually ended up at a chiropractor, who carried out a number of manipulations and gave me some exercises, and worked towards a long term solotion On a separate occasion I ended up with a trapped nerve for which which medics gave me anti-inflammatories and some manipulation. McTimoney Chiropractor flicked me a couple of times. Sorted it out wonderfully. So Chiropractors can be quacks, particularly if they are claiming to open 'flow channels' but as boneshakers, they've done me a pretty good job
Two disc prolapses here - you have my sympathies re lower back pain and sciatica. Not fun!
Rest, but keep mobile - gentle walking. Really avoid sitting as much as you can especially on unsupportive chairs and sofa. Lie down on the floor or bed if you are not standing. Ibuprofen etc. If it doesn't ease, see a physio. And even if it does ease, still see one as you can get some core strengthening work to try and prevent it happening again.
If you've already had 10 days off and you are signed off for four, you are now outside the period of self sign off, and you may well find you are not insured to be at work. Call them to check before just going back in - you may well find you are sent home.
Whatever you do - dont ignore it! I largely did that, and then prolapsed a disc again!