Heal back pain fast

Hey'all!

In 2019 I suffered a horrible disc bulge, which took a good 3 months to heal, and flared up once per year (always on a very cold morning!) Sounds familiar?

The news from the mri was that I had degenerative discs and that there was no cure. At that time I had no knowledge of back problems, I only knew that the physio seemed to help me, once per week, for a few months. when I went there they showed me much of the exercises I was used to doing, so I asked for massage, The muscles around the spine (either side) closest to the disc, lock up. They then prevent the blood flow to the area, causing stiffness, pain and further discomfort. This locking up happens to prevent further movement, so it is natural thing, but it really does hinder healing. Have you got any tennis balls? Google self tennis ball massage, it is amazing!

*DONT ROLL ANYTHING ON YOUR ACTUAL SPINE, ONLY THE MUSCLES EITHER SIDE!

Massage really is the greatest healer.

My disc had bulged out of the vertebae, towards my back, as it happened through bending forward motion. So the exercise that worked: cobra pose, shown below...(Please do sphinx pose, a modified version of cobra - come down onto your elbows - for the 1st 2 weeks after a flare up).

If yours happened through leaning back, it would likely have bulged towards your tummy, so forward bends (safe, with a completely straight back) will work for you. Ask your physio!

*PLEASE CHECK WITH YOUR GP AND FIND OUT THE DIRECTION OF YOUR BULGE RATHER THAN GUESSWORK TO PREVENT FURTHER INJURY*

You need a strong core in order to protect your back long term, so yoga or pilates are your new best friends. And make it the first thing you do in the morning, make it a ritual for yourself, it's the best way to start your day. You don't have to do too much or be there for an hour, but please do embark upon a regular routine of protection, you will thank yourself as you get older, and then your body will look after you in return. I actually popped my disc back into the vertebrae with a deep breath once, laying in bed! This is a true story! One minute I couldn't walk, the next I was fine! The more you intentionally care for yourself, the more likely you are to facilitate healing.

But firstly, before all of this remedial work: get moving. Your body is not meant to be sedentary. Back pain is horrible and the 1st time it "went" it had me in bed for weeks. In other flare ups I learnt these 3 things:

1) Gentle movement HEALS you a hundred times faster (knee hugs, pelvic tilts, walking)

2)Alternate ice/heat 20 mins each for at least the 1st 24 hours. This is imperative! The ice shocks it into healing, the heat warms and soothes it, both of these responses heal muscle tissue fast.

3) Take anti-inflammatory meds for the 1st 24-72 hours. Please only take if you are not sensitive/allergic to NSAIDs, but they reduce swelling so the disc slides back into place much easier. Combine this with pelvic tilts and it should find its way back in within a day or 2.

On Days 2-3 you can try the above techniques such as tennis ball massage and gentle stretches.

Contact me if you are struggling with regular back pain, we can work together. I teach 121 as well as groups, and can show you the correct techniques so you can learn them for yourself and get moving again.

I am not a doctor but I have helped many people heal their back with these few techniques. Go gently, but definitely go! Don't stay in bed please! Please do let me know your comments below, if you have other remedies, and/or tried these.

Oh, and relax the hell out of those 1st few days if you can - rest heals fast too! Just don't stay in bed all day ;-)

Good luck and good backs, to us all!