My hips and back are just beginning to hurt. That is strange. What are your best tips for

[applegrove]

handling back pain?

[csziggy]

1. To prevent it from hurting, learn to move and carry yourself correctly

When I hurt my back, my doctor recommended a book called "The Back Pain Book". I don't remember the author's name but he is a physical therapist.

The book is filled with exercises, recommendations for how to walk and move so you don't stress your back, and lots of good advice on how to get long term improvement. It helped me deal with a seriously messed up back for years before other problems made it impossible to keep doing the things he recommended.

Ah - here is the book at Amazon: http://www.amazon.com/Back-Pain-Book-Guide-Relief/dp/1561450421

[Xipe Totec]

2. It kinda depends on why they're hurting to begin with...

Exercise?

Injury?

Pregnancy?

Weight?

Age?

[hlthe2b]

3. I'm dealing with that as well... I have a litany...

First, (until I lose weight which is aggravating the whole issue), a pillow between the knees when I sleep. Secnd, glucosamine and chondroitin (good reliable brand as there is crap out there, but this REALLY helps). Third, aspercreme as needed topically. Yes, it helps and is not systemically absorbed, at least appreciatively for those who have sensitivities to aspirin AND, it has no odor. Fourth, those auto heat wraps--buy them from Costco or Sam's when you really need them. Fifth, hot showers. Sixth, naproxin Sodium (aleve) which has been scientifically been shown to be the safest of the long acting NSAID anti-inflammatories.

Now, the prevention part (which is what I am struggling with). Walk Walk Walk Walk.... IT HELPS, no matter how counterintuitive it might sound
Second, get the sugar and other process carbs out of the diet. There is real science behind inflammatory triggers. Read up, but basically get the damned sugar out of the diet. (and yes, I am struggling on this).

But, back to move move move (and yes, once again I am struggling with this).

Good luck. Misery loves company. But the Osteo Biflex (or other good brand of chondroitin suflate) really does help.


Oh, and specific to lower back pain, build up your "core" muscles of your abdomen. Pilates is your friend (again an area where I am struggling, but I know it helps when you do).

[Kali]

7. this ^^^ walking, hot water, etc

and I would add (or sub for aspercreme) volteran ointment which you may be able to get OTC in Canada

I finally got some from London as I was having a really hard time here - the local pharmacy would only sell it in 3-tube packs for $100 (which is just out of my budget for now), found it shipped from London for 25/tube (wtf? shipped from london cheaper than I can get it locally?)

[hlthe2b]

11. If you are in Canada, you can also buy Robaxin (methocarbamol)-containing OTC formulations

combined with either aspirin, tylenol, or ibuprofen. Robaxin is a muscle relaxant and can help quite a bit with secondary muscle pain and tension.

Available only by prescription in the US...

I'm not familiar with volteran ointment. Do you know what's in it?

[Kali]

16. diclofenac

another good nsaid

[EFerrari]

32. Walking is like giving your back a massage for an hour.

I get back spasms and awful lower back pain from stress. Walking is the only thing that really works for me, both for stress reduction and for back pain.

[PassingFair]

4. Here's what I'M on....

[Duer 157099]

5. Make sure your vitamin D levels are sufficient

and are taking enough calcium.

Those two things alone have made a remarkable difference for me.

[hobbit709]

6. Some good kind bud and rest.

That's what works for me.

[libodem]

8. When all else fails

Alternate hot and ice packs. The ice can really numb and reduce inflammation.

[pamela]

9. Salon Pas and Kratom

edited to add: Arnica gel

[Aristus]

10. As with the replies above: what is the source of the pain?

Without a history, or a physical examination to go by, I'll just say, some high-level ibuprofen, taken judiciously, and only as needed, is a good way to start. Ice and heat are good; I have a very specific regimen that I prescribe: ice applied to the most painful spot for 5-10 minutes, immediately followed by applied heat for 10-15 minutes, 3 times a day as needed. Stretching: flexion, extension, rotational & lateral; hold each stretch for 5 seconds, then relax. Do two 15-minute sessions of stretching daily as needed. If no improvement after 3-4 weeks, I would refer you to physical therapy.

All of this is predicated, of course, on whether any source could be determined from diagnostic imaging. If a specific cause could be isolated, like a herniated disc, or ankylosing spondylitis, I would refer you straight to an orthopedist for further evaluation.

Hope that helps.

Feel better...

[Quantess]

12. If you are a woman, take calcium pills.

Calcium prevents the physical PMS symptoms like cramps & lower back aches. Maybe you're post-menopausal, but then you're at risk of losing bone mass, so calcium & D should prevent that, too.

It's hard to get enough calcium in a regular diet, and women need more anyway.

[WCGreen]

13. Heating pads take care of the muscle pain for me...

Down in the bone, well, Vicadin

[baldguy]

14. Whatever you're doing to cause the pain - get the kids to do it.

[Phentex]

15. And don't forget about your shoes...

Sometimes what you are wearing makes a big difference in how you feel.

[GoCubsGo]

18. For sure.

I have always been overweight. People always assumed that because of that, I have flat feet. And, I believed them. I always assumed my lower body and back pains stemmed from the flat feet. But, several years ago, I was looking at some foot pain web site, and compared my foot prints to the ones on the site. Lo and behold, I have some of the highest arches on the planet. All that pain was because I didn't have anywhere near enough arch support, not because my feet were flat. After that, I went out and bought a pair of Birkenstocks. I went from hurting so much I couldn't stand to walk, to having no pain at all--immediately. Now, in order to be pain free, I have to either buy certain brands of shoes, or immediately remove the insoles and replace them with arch support orthotics. It's like night and day.

[pink-o]

25. My feet are normal, too. But I still over-pronate when I run.

Due to the fact that I'm the most knock-kneed person I know! And Apple, I've never had back pain, (even though it was a dire prediction when I was a kid cuz I'm 6'1",) but I know ANY pain I get is from NOT moving, as opposed to too much moving. Seriously, humans can meet any athletic demand we set our minds to, but not all of us want to be Mr/Ms Sixpack abs or legs of steel, so biking and walking are just fine exercises. The key is consistency: I've injured myself by wearing the wrong shoes, (now fixed with stability nikes--been running in 'em for 3 years now with no bad results!) or by trying to be a Weekend Warrior, doing too much after sitting around for awhile.

Walking and cutting down on portions is the best way to feel better. Nothing radical needed!

[GoCubsGo]

17. Pilates.

Or, any other core-strengthening programs. Strong abs help the back and vice versa. Also, believe it or not, Zumba. I used to have lower back pains and hip pains all the time until I started going to Zumba classes twice a week. All that butt shaking and jiggling is a great core workout. I still get some hip pains on occasion, but it's because that's where the bulk of my weight is located. Those pains won't stop until I lose some weight.

[LiberalEsto]

19. Ice it

First thing to do is apply ice to reduce inflammation. No more than 15-20 minutes, though.

I have had painful back problems due to a herniated disc, and this is what the doctors have taught me over the years.

Use a bag of frozen peas wrapped in a towel or paper towel.

Lie flat on your back on the floor with the bag underneath you on the spot where it hurts most. Keep your knees raise and if possible support your calves with a footstool or something.

This is just first aid for back pain, not prescribing medicine.

[Populist_Prole]

20. Solid advice.

I'm recovering from a herniated disc. When I first got my pain, I was mistakenly using heat/hot showers, not realizing it was actually increasing inflammation. For me it was applying ice for 20 minutes ( while sitting upright in a straight chair...the position that caused me the least pain ) then alternating with 20 minutes of heat. Do this a few times.

I've never found an over the counter pain reliever or non-steroid inflammatory that even so much as put the smallest of dents in the pain. The only time I actually used prescription pain relievers was once to enable me to lay flat ( that's when the pain was greatest ) long enough to undergo an MRI. That's when I found out I got a herniated disc. Prior to that I though it was just a pulled muscle slow to heal.

[LiberalEsto]

24. Arnica

I've been using arnica for sciatica, neck and shoulder pain for several years. It helps me a lot. My neighbor, who told me about it, even uses it on her horse. It's very safe and has been used for centuries.


Here is info from the University of Maryland Medical Center:

http://www.umm.edu/altmed/articles/arnica-000222.htm

I use a gel that's sold in the Vitamin Shoppe and Whole Foods.

[Populist_Prole]

30. Thanks so much!!

I'll look into it. I'm mostly OK as far as being active, but after a particularly active day ( I'm a mechanic ) at work, my left buttock and rear upper leg hurt like hell till I get home and rest/sleep it off.

[LiberalEsto]

35. I hope you feel better

Have you been checked for sciatica?
That's what I have, and it sounds like you might have similar symptoms, so you might want to ask your doctor.

Mine was so bad that I was given cortisone shots in the spine twice a year. But the cortisone was thinning my bones, so I tried acupuncture, and it helped a lot. Now I get by with the arnica gel.

[pamela]

36. Thanks for the tip.

I use arnica gel on my knees and back (god, I sound old) but never thought about using it on my hip for the sciatica. It has been terrible lately, my hip is so numb I can dig my nails in and not feel it. I used the arnica gel on it last night and it was much, much better today. I don't know why I didn't think to use it before as I swear by that stuff. I guess I thought it wouldn't work on nerve pain. Anyway, thanks!

[marzipanni]

27. I worked at a gallery's framing shop

and in the back of the building there was a dance studio. One day I was in the hall and a little girl, about 7-8 years old, came limping out being supported on either side by her mom and dad. She had sprained her ankle. I was a nurse, and also had worked for a chiropractic office, so I offered the advice that many people here have given- put an ice pack on it -soon!- and if you have a bag of frozen peas, that works well since it is so malleable.
Well! You'd think I was suggesting that she put a poultice of manure on her daughter's ankle! "We don't eat frozen peas!!!"
I thought -jeez- I know these food purists were abundant in wealthier & wealthier Marin County, but I hadn't encountered any in this less homogeneous area.

[paulk]

21. it really depends on the cause

I have a lot of back problems, mostly as a result of spinal cord surgery and arthritis. Arthritis is inflammation and NSAID drugs are the first line of defense. Diet is important. Educate yourself of what foods cause inflammation. Potatoes and especially tomatoes are real culprits here. The are a lot of herbs and natural remedies that fight inflammation also. I've taken a product called "zyflamend" in the past that's worked quite well.

There is much info on the internets on this subject.

as another poster points out the first thing to do if you injure your back is to put ice on it. I've used the bag of peas trick before myself. I used to carry a cold pack around in my lunchbox for emergencies.

Strengthening the muscles in your pelvic girdle is very important for alleviating low back pain.

Yoga!

Yoga has helped me more than anything else with my back problems. It's really worth the time and effort to learn even some simple routines.

[sakabatou]

22. Hot compress for now.

[mdmc]

23. 20 minutes heat, 5 minutes nothing, 5 minutes ice.. repeat

I see a chiropractor and take cymbalta for my pain..

[HopeHoops]

26. See if you can get a referral for a bone density scan.

I hope yours comes out with better results than mine. I have severe osteoporosis and take a bunch of stuff. Not fun.

But there is one ancient method that helps - a hot bath with Epsom salts (magnesium sulfate, not the "bath salts" people snort). It makes you float in the water a little but for who knows what reason it actually does provide temporary relief - and it isn't a drug!!! CVS even has it in a cream form now, but I can't spread it on my own back - not that flexible.

[freshwest]

28. Try stretching to keep flexible and move all day. Stay hydrated. Keep a fast digestive track..

I learned all of that the hard way. Also it's bad to sit down for long, and we have to with the computers, rats!

Other thing I learned after years of injuries, to sleep with a support between my knees when lying on my side, and I finally had to get custom orthopedic inserts in my shoes to keep my back in alignment as much as possible. I hate that because I love to go barefoot.

The hydration I maintain with apples and zucchini (high-water volume) although pectin or aloe would work, too. It seems to help me keep that fluid balance right. The digestion thing requires a lifestyle change to make sure the abdomen isn't pulling against the back muscles.

And I get a chiropractic adjustment and strong therapeutic massage once a month. I used to get acupuncture and it did wonders. None of those suggestions are medical advice, I'm guessing most people learned those aspects of self-care growing up. I didn't.

Increasingly, I'm finding that cold air is affecting me too, so I keep it a lot warmer than I once did to reduce muscle spasms. It takes some fun out of life to have constant back and hip pain. The pain goes all the way up too.

Good luck there, Honey. Hope you're feeling better soon.

[noamnety]

29. Since I haven't seen it mentioned yet

Last edited Mon Jan 30, 2012, 12:04 PM - Edit history (1)

before you get too far into self-treatment, can you rule out kidney infection? I've known several people who were complaining about back pain and trying heating pads and such, nothing worked, then they found out they had a killer infection that was out of control.

[EFerrari]

31. That's a really good point. nt

[Digit]

33. I don't suffer from back pain, but

I would think it would help to say whether it is upper back or lower back pain. Of course I realize this is in addition to your hip pain.

I hope you feel better soon.

[ellisonz]

34. Go to a chiropractor. n/t