Back issues

[Uncle Joe]

So about 8 years or more ago I found I had a herniated disc in my L4-L5 which caused me much back pain and sciatica. After some PT, a cortisone shot, and continued biking it slowly went almost completely away. I haven't had any issues in a number of years. Well last Friday I made the fateful mistake of leisurely walking to my kitchen to make some coffee. (What was I thinking?) Suddenly, BAM! Back pain. This time not really any sciatica but plenty of back and groin pain. Enough to send me to the hospital. So I'm a week out and it's only improving a skosh each day. This has put my GA AT completion on hold and maybe my whole Fall itinerary.

Anyone have back issues? What is your approach to recovery? If this doesn't improve I see another MRI/PT/shot in my future. I'm loathe to see a chiropractor and my roommate would likely shoot me if I did but has anyone had improvement see one?

[Five Tango]

Sending you a pm.

[Five Tango]

If you can take NSAIDS,they helped me but I was seriously allergic to them.I have had medical types jump all over me in front of the wife about aspirin so now Tumeric is my drug of choice as the "shot" lasted about a month.Anyone know the downside of taking aspirin? It's the only NSAID I can take without breaking out in hives/rash.

[Leanthree]

I had L4-L5 Microdiscectomy after waking up with a stiff back, going skiing, and then getting horrible pain in my groin, hip and down my leg the next night. 3 Epidurals and PT helped a bit but not enough so I opted for the surgery. I had the surgery, got married less than 3 months later and was back sectioning the AT just 2 months after that like nothing happened and now after 6 months still have some very minor issues but it is mostly gone.

I was out of work for 2 months, and it was a terrible time in my life but now it is like it never happened. Recovery is an amazing thing.

Learn from a PT how to take care of your back, sit with good posture, lift correctly, and strengthen your legs (especially hamstrings and hip flexors) so your back doesn't take the brunt of skiing or jumping or a variety of other things that can throw the disk again.

For backpacking, get your pack weight down and when you lift it to put on don't twist or and don't lift with your back. Your issue seems far more minor than I had but they normally start with muscle relaxers and anti inflamitories which solves 90% of the population. For the remaining 10% it moves to PT and Epidural Shots. 10% of that group needs the surgery and 10% of the surgery group will need the surgery again. That is how it was explained to me at least, I am sure the numbers are less exact.

[Uncle Joe]

Well I have very poor posture. A constant problem and I sit at a desk the vast majority of my waking hours. It's why I bike, hike, and paddle any day I can. I worry about this time a little more because I never had referred groin pain with back pain. I did have a hernia repaired about 4 years ago so I worry when my groin hurts on the left like this. But I wasn't straining when this occurred so I'm thinking/hoping this is just referred pain from the back. Plus it's not isolated and only "tweaks" when my back does, if that makes sense.

[Uncle Joe]

As an upside, I don't really have pronounced sciatica this time. The pain stops at the top of my butt and doesn't run down the leg like before.

[Leanthree]

As an upside, I don't really have pronounced sciatica this time. The pain stops at the top of my butt and doesn't run down the leg like before.

Lay on a carpet on your stomach. Keeping your hips on the ground push up with your arms as high as you can go to arch your back backwards. Do this 10 times. Then, still laying on your stomach with your head on the ground alternate lifting each foot a couple inches off the ground, 10 each foot. Ice your lower back while lying on your stomach for 15-20 minutes after the exercises. Do this 4 times a day if possible (I'd just book a fake meeting in a conference room at work for 15 minutes twice a work day). Sit as little as possible and always keep an arch in your back. That being said, you should go to a Dr and or PT now that this hasn't resolved in a week.

[Uncle Joe]

Well it was slowly getting better until a few minutes ago. Wrenched it again. Looks like a long process ahead, judging by the pain. Thanks for the tips. As soon as it subsides I will start some exercises and yes, definitely seeing the doc again.

[Fredt4]

Had back problems many years ago. Friend convinced me to buy a windsurfer. After a few years of windsurfing no more back problems. The stance you make when windsurfing will build your back muscles.

[MuddyWaters]

I have back issues and my approach, is to do whatever strength training I can still manage short of aggravating it, and stay away from doctors.

Getting old isnt supposed to be pain-free.

PTs can help. Drs will screw you up. A buddy of mine had back problems, had discs fused. Ok at first, after a year worse than ever. The problem is that the other joints now have to move more to compensate for the ones that no longer do. A PT friend told me dont ever , ever, let a doctor hack on your back. Life isnt supposed to be pain free, live with it if you can.

[Pedaling Fool]

I just read this, this morning concerning evidence that some medications cause bone loss, including cortisone http://news.yahoo.com/medicines-may-...200813687.html

If you need the medication, then you need it. However, I still maintain that the more you exercise and keep the body strong (especially working with weights) the less you'll need certain medications or maybe even reduce the need to zero. I have yet to resort to medications for my bum knee, thanks to working with weights and I also run...yes, I run with a bad knee, but that is only possible thanks to the regimen I designed with weights and leg workouts.

[beartripper]

I had back surgery three years ago and have been unable to really backpack the last three years. I can do a lot of day
hiking, but that is just about it. Having tried so many treatments that may have helped a little, I know of none that
has really helped me get to the point I think I need to be to get back out there.

[naturlred]

My husband is recovering from the same exact discs being herniated that you are. He injured his in June and is finally almost weaned off all his medications. Like you, he was doing nothing we have not done before and the pain was almost instant. Although, I will say, most of his pain was from his hip to his big toe and this injury has left him with "drop foot" which is common with nerve damage thanks to the disc(s) pressing on it.

He saw medical professionals, went to physical therapy for about two weeks and then we made some changes at home to continue at home with his therapy. His physical therapist pushed hard for surgery but his neurologist pushed hard to keep his recovery going without since he was making great strides. He choose to be patient and have no surgery.

As of today we have hiked mountainous regions of Utah, 10+ miles in Michigan and he has recently been back to the gym after months of being off. Recovery has been slow! Like above, hamstrings and hip flexors were his issues to work on the most also. Along with his drop foot exercises. They told him these would be exercises he would need to do for life to keep them loosened up. It's nice because all you need is a wall to do them.

I have written many posts on my personal blog to let my followers know how his recovery has been going throughout the summer. In the search bar you could find them quite easily. Search examples: physical therapy, neurologist, back injury etc.

here is the site: https://naturalred.wordpress.com/

I wish you a fast recovery and hope you can be back on the trail soon.

[atraildreamer]

If you can take NSAIDS,they helped me but I was seriously allergic to them.I have had medical types jump all over me in front of the wife about aspirin so now Tumeric is my drug of choice as the "shot" lasted about a month.Anyone know the downside of taking aspirin? It's the only NSAID I can take without breaking out in hives/rash.

I can only take acetominophen (Tylenol) due to NSAIDs (aspirin, ibuprofen {Motrin}, naproxin sodium {Aleve}) aggravating my stomach ulcer.

[4eyedbuzzard]

I herniated L4-L5 in 2003, L3-L4 in 2006, and L5-S1 in 2008. I had a series of LESI injections wit the first two, they worked very well with the first injury, not so much with the second. After consulting with Orthopedic surgeon and physical therapist, I chose all three times (both the surgeon and PT agreed) to pursue the most conservative treatment path. This typically was opiate pain-killers during the first month acute stage, along with high doses NSAIDS for many months, all while in physical therapy from the beginning, starting with just walking in pool and progressing to a strength training program and even going to back "boot camp" (PT and strength training 8hrs/day, 5 days/wk for 3 straight weeks) with the 2006 injury. Other than a little muscle loss in the left leg, and a slightly weakened muscle that if worse could have led to drop foot, I recovered with time and therapy from all three injuries. We monitored the strength of the "drop foot muscles" very closely at all stages of therapy and recovery, and if it had worsened, surgery would have been pursued. I tweaked one of those old injuries in October last year which took about 6 weeks to go away completely. Recovery time, for back to work or even light hiking purposes, was anywhere from 2 to 6 months with the 3 original injuries. Full recovery from most disk injuries takes from one to 2 years. As my physical therapist always said, you will probably get better in spite of all the medical care you receive. But, the reality is that you will always be more susceptible to future re-injury, and there will always be times when you may have some nagging pain. You learn how not to re-injure yourself, what to do when you feel a minor strain, and to live with some minor pain here and there.

Several things I did helped being able to still hike:

Stay active, and even if you don't strength train, do proper stretches at least several times a week. Choose easier terrain to start back. Shorter hikes on easier trails. It's a great time to get lighter equipment and learn lightweight techniques/philosophies. I also switched to an Aarn bodypack which helped by allowing me to walk with the spine in a better, more flexed position. I have reduced weight and volume of gear so much now though that unless going out longer than weekend, I can often just use a large day pack in warm months.

[Uncle Joe]

Thanks for the input! My regular doc is out until Friday but I'll see her partner today. They're a good group. She's very much about conservative approaches. I'm not even thinking surgery. Her husband did my injection and I figure worse case I'll do that. But she only referred me to him after 6 wks of PT. So I know I'm probably looking at PT. I fully intend to stay active. As soon as I'm reasonably able I'll be walking or biking or both. It's what helped the first time. Right now, there's simply not enough range of motion for activity.

[Pedaling Fool]

...Right now, there's simply not enough range of motion for activity.

Range of motion is a biggie. My personal opinion is that if you're not exercising Range of Motion while lifting weights, than you're not getting the full benefits. Full ROM not only stretches the muscles, but it puts an additional stress on the connective tissue, i.e. force of compression. I would definitely work on the ROM issue. I think it's just as important, if not more so, to first increase ROM before increasing weight.

Interesting reading http://breakingmuscle.com/strength-c...motion-is-best

[JumpMaster Blaster]

I have apparently been backpacking with a herniated L-4, L-5, and S-1, and have spinal stenosis in the L-4 & L-5 (diagnosed this spring). I get sciatica ALL the time, ranging from the occasional sharp "sting" in my buttocks to shooting pain all the way down my leg, and numbness/tingling in my toes. This is worsened by the fact that I (and my doctors) believe I have chronic hamstring tendonosis, which all combines to have made walking/hiking quite painful.

Currently I'm in physical therapy twice a week (since March!) focusing now on core strength, range of motion, and making my muscles work in harmony instead of all herky-jerky. My PT did a series of spine mobility "manipulations" and taught me some movements to decrease the discomfort. I ditched the NSAIDS- been on them for way too long & would like to salvage what's left of my liver. Stopped taking Neurontin/Gabapentin- it was making me gain weight without any pain relief. I never got around to having any injections for my back (they were all in my legs/hips). Funny you brought up seeing a chiropractor- my physical therapist BALKED at my merely suggesting I see one!

Outside of PT I am aggressively focusing on getting my pack weight down as much as humanly possible. That's the easiest & quickest solution. I'm also working my way back up to my cardio & gym regime so I can drop some pounds off of ME as well.

Sadly, I see more shots in my future.

[Pedaling Fool]

A very good video that depicts the importance of range of motion; it gives a great visual on the difference between compression and tension forces on connective tissues.

I believe it is extremely important to be very cognizant of not just weight/repetition improvements while lifting, but also Range Of Motion; I believe that ROM improvements are vital to injury prevention. I've seen people with seriously bad rotator cuff injuries and that's a big reason to always be thinking of ROM -- I know one guy that took a spill and caught himself in mid-fall only to seriously tear the tendon in that area of the shoulder.

[dudeijuststarted]

My 2017 PCT Thru is being threatened by a fresh case of cervical spinal stenosis. Not to mention it turns out I hiked the AT with scoliosis! Basically a pinched nerve in my neck shoots pains all up and down my spine and into my skull. What am I gonna do about it? Well I'm certainly not giving up on this hike! I'm taking yoga classes, and finding physical therapy & yoga techniques while I hunt down doctors that specialize in this kinda thing.

My take is that people have hiked these trails blind, with multiple sclerosis, etc. I'm a long distance hiker, and I'm not going down without a fight. You shouldn't either. Fight the good fight.