Advice Needed: Lower Back Injury

[bluemuse]

A few of you guys know that I started a new job relatively recently and I really love it (for the time being anyway). It requires some physical activity, ranging from just a lot of walking around a very large building to the lifting and loading/unloading of heavy equipment and props for photography shoots.

This past Friday afternoon, I was in a big hurry and very stupidly rushed the loading of some very large equipment into my van and wrenched my lower back. It was the kind of wrench that steals your breath away and continues to do so every time you turn sideways or get up/sit down thereafter. I had to work through a few more hours but rested and iced when I got home in the evening, took a load of Advil, felt somewhat better.

Again stupidly, I could not stop myself from scrubbing our bathroom clean yesterday morning (it was beyond gross) and I later went to a BBQ at a friend's where I mostly sat on a set of metal stairs for several hours. :rolleyes: Of course, I woke up very stiff and sore today.
Tomorrow I start a week at a location shoot, so I will be extra busy and rushed and I'm a bit worried about being able to: a) do my job; and b) avoid doing further damage. I do NOT want a chronic back problem. No. No. No. No.

Any info or advice from others who have unfortunately had similar experience? It would be greatly appreciated.

Thanks, Bluemuse

[Lil]

Ibruprofen and ice...Sorry! That's what they always tell me. You need to keep ahead of the pain with the Advil. Take it every few hours, according to the directions! Hope you feel better...back stuff sucks! I do hair and am on my feet all day...I understand. Take care of yourself!

[Hoots]

Welp, I have a thing called Spina Bifida Occulta which basically means I have chronic back pain that also likes to disrupt my siatica. The best thing that has helped me is rest of course, ice 20 mins on and hour off and repeat as much as you can throughout the day. Do this for the first 72 hours then heat your back for 30 seconds and ice for 1 minute with a repeat of 6 times. Do this till you start to feel better. During that, stretch your back before you work and always bend your knees and lift with legs not your back.

There are many stretches...hard to explain....one where you are on all fours and stretch one arm and the opposite leg then the next side...tis the best one and will help with future injuries.

If your hamstrings are tight..so is your back which promotes strains. So keep your hammies stretched good.

I don't like taking pills but inflammation pills I'm sure always help the process. Rest is best.

These are all suggestions and only suggestions....

Ah and massages are nice too :D

Hoots

[healthyfuture]

There's a book written by John Sarno, MD that saved my life over twenty years ago when I came down with the most painful siatica/lower back pain imaginable. It was way more painful than childbirth, and I had two children without any pain medication.

Anyway the book was Mind Over Back Pain. I actually went to Dr. Sarno who works at New York University's Rusk Institute of Rehabilitative Medicine in New York City.

Not everyone is open to his approach, but if you are IT WORKS.

More recent books of his are the Mind Body Prescription and The Divided Mind.

I can tell you more about it if you are interested,

In the meantime, like everyone will tell you, ice and/or heat plus OTC painkillers. And tell your back you are sorry your mind is messing with it! Then tell you mind: you are onto its physical-pain-as-distraction-from-emotional-pain game, and you're not playing it anymore.

[bluemuse]

Thanks guys :)
That's about what I figured. Ice and Advil have been working pretty well I guess. And as SOON as I am A-OK again (I figure a couple weeks) I am going to start core training again for sure.

[jm8]

sorry to chime in so late, but i would also add to specifically train your lower back as well. best way to protect any area of the body is to strengthen it. extra caution should always be exercised with the back, proper form, proper warm-ups, etc, but no reason to overly pamper it once healed.

[Carousel]

There are also some lower back support/braces you can buy to give you some extra support. I don't really know how effective they are, but my husband has used them in the past. Sorry about the back - ow! I do that from time to time and I know how painful it is and how hard it is to rest and let your body get better.

Also, Hi! It's good to see you. :)

[DW]

I wore a soft stretchy back support, it goes above your pants line.
Mostly, it served as a reminder to be very careful when lifting, I didn't really think it mechanically did much but it did seem to make you keep your back straight.