Back injury

[Lynn]

I did look for a thread on this, but couldn't find one. I'm sure there is one somewhere!

Just wanted some advice. I hurt my back last night. I'm pretty sure it was as a result of some strange twisting in a basket where due to the hold I was being pulled off balance and twisted at the same time but couldn't step back. Anyway, that's not that important, what I want to ask is...

My back is sore at one side - would this match with a twisting injury?

Sometimes it aches, other times it feels like its all clenched up - anyone know why?

Any advice on how to treat it? I've tried painkillers, gentle stretching, Ibuprofen gel and a hot water bottle. Is heat good?

Any other advice or comments - I'm sure others have experienced this. Its at the level of causing me problems sleeping and impairing my concentration at work so I need to deal with it, plus I want to be fit for Storm next weekend!

Thanks. Gentle :hug: welcomed.

[drathzel]

I hope it wasnt the repeated use of the basket parcel:hug:

I had a car accident when i was 17 and pulled all the muscles in my back (so i can sympathise) It was so bad the doctor gave me some really strong painkillers which made me hallucinate.

I dont advise that but i do advise hot baths/heat pads, lots of resting and relaxing and swimming (as the muscle can be exercised but supported by the water) helps. Dont let your muscles cool down too quickly after dancing/exercising. Pain killers are good but you dont want to take too many as you will ignore the pain and could do it worse damage.

hope this helps

[Lynn]

I hope it wasnt the repeated use of the basket parcel:hug: No. :hug: It was a beginner doing the basket, and not moving his feet, holding me in completely tight to his body so I couldn't step back as he was in the way, but he was still twisting me. Of course being a beginner he did it every 4th move, and each time I tried to think of a 'defensive dancing' method to protect myself but simply didn't have enough control over where I was going to do that.



I dont advise that but i do advise hot baths/heat pads, lots of resting and relaxing and swimming (as the muscle can be exercised but supported by the water) helps. Been using a hot water bottle, didn't think of a hot bath, will try that, ta. I think I'll bring my hot water bottle to work tomorrow.

[Paulthetrainer]

Fresh injuries should normally be treated with ice, not heat.

Heat INCREASES inflammation (blood flow) and will ultimately INCREASE healing time - ice reduces inflamation and has the opposite effect.

Ibuprofen is an anti-inflammatory, so that is good. Plus ice only for first 24-48 hours. Heat can be used later in the healing process but not right now. Not until Saturday morning.

Sounds like the injury was probably caused by the twisting - possibly combined with a slight lean back (if your feet didn't move you round as quick as the leader moved you), which may have made the spine hyper extend and go into spasm.

I reckon you'll be OK for Camber though, but you have to reduce the inflammation first.

Paul

[Lynn]

Fresh injuries should normally be treated with ice, not heat.

Heat INCREASES inflammation (blood flow) and will ultimately INCREASE healing time - ice reduces inflamation and has the opposite effect.

Ibuprofen is an anti-inflammatory, so that is good. Plus ice only for first 24-48 hours. Heat can be used later in the healing process but not right now. Not until Saturday morning. I did wonder. I have no idea about when to use ice and when to use heat. So I shouldn't have my hot water bottle in work with me then? It might ease the pain a bit at the time, but makes it take longer to heal then?


Sounds like the injury was probably caused by the twisting - possibly combined with a slight lean back (if your feet didn't move you round as quick as the leader moved you), which may have made the spine hyper extend and go into spasm. Twisting and lean back was exactly what was happening. My feet couldn't move at all as the leaders foot was in the way, and I was being pulled back and twisted at the same time. Amazing how a simple basket can cause an injury if done incorrectly. I'll have a quiet word with the guy next week and show him how to do it properly. (I won't tell him about my back though, as he would feel bad.)



I reckon you'll be OK for Camber though, but you have to reduce the inflammation first. Good news. I probably shouldn't go to AT tonight, esp as we're doing ochos and giros, lots of twisting, but there are so many extra ladies, I won't be dancing much and I can sit out and watch for the majority of the time.

Appreciate your advice Paul, one more thing - is gentle stretching good or bad at this stage?

[Trouble]

sorry to hear about your back Lynn, there really is nothing worse is there.

When i damaged my back two years ago, i found that all the quick fix things didn't really work, it just took it away for a while and it becamse a re-occuring problem. what i did in the end was went to a physio and had it straightened and corrected, it worked and has not been a problem since.

a good tip for aching back is frozen peas inside a t towel put on the area on for as long as you can take it.

Hope it gets better soon.

xxx :flower:

[Paulthetrainer]

Hi Lynn yes gentle stretching is fine - just stretch to a point of 'mild discomfort'.

Also lay on your back on a hard floor with your knees to your chest and GENTLY rock your knees back and forth. This gives traction to the spine. Ideally get an accomplice to do the rocking part for you, that way you can focus on relaxing. Again, stay within the boundaries of pain.

When you get to Camber you might need choose your classes carefully, even if the back feels OK.

[Twirly]

Also lay on your back on a hard floor with your knees to your chest and GENTLY rock your knees back and forth. This gives traction to the spine. Ideally get an accomplice to do the rocking part for you, that way you can focus on relaxing. Again, stay within the boundaries of pain.

:yeah:

I'll vouch for that. I have had some form of back pain for about 15 years, though mostly it doesn't bother me much due to lots of osteopathy a few years back, and now I try and do my back exercises at least 4 days a week, this being one of them. (If I don't do the exercises, then the pain can come back.)

I usually do a circular motion though, in a clockwise direction. It gently massages the small of the back. I use a clockwise direction as it also massages the intestines, and that is the direction in which they flow.

Hope the back gets better soon Lynn :hug:

[Lynn]

When i damaged my back two years ago, i found that all the quick fix things didn't really work, it just took it away for a while and it becamse a re-occuring problem. what i did in the end was went to a physio and had it straightened and corrected, it worked and has not been a problem since.Yep, I've had back injuries from riding falls in the past, and they've caused recurring problems. But this should be OK.


Hi Lynn yes gentle stretching is fine - just stretch to a point of 'mild discomfort'.

Also lay on your back on a hard floor with your knees to your chest and GENTLY rock your knees back and forth. This gives traction to the spine. Ideally get an accomplice to do the rocking part for you, that way you can focus on relaxing. Again, stay within the boundaries of pain. Rock back and forth as in and out towards chest, or side to side?

Thanks for the advice.

[LMC]

Ideally get an accomplice to do the rocking part for you, that way you can focus on relaxing. Again, stay within the boundaries of pain.
Guess that's MY Thursday night accounted for then ...

Lynn, this sounds like the same exercise that Dizzy & I talked about/demonstrated if that helps?

Fingers crossed you feel less sore by Thursday :hug:

[Lynn]

Guess that's MY Thursday night accounted for then ... :hug:


Lynn, this sounds like the same exercise that Dizzy & I talked about/demonstrated if that helps? I'm just not sure if I'm remembering it correctly, I did do one of the other ones.

[Paulthetrainer]

Yep, I've had back injuries from riding falls in the past, and they've caused recurring problems. But this should be OK.

Rock back and forth as in and out towards chest, or side to side?

Thanks for the advice.

Hard to say without knowing EXACTLY how much discomfort you're in. To be sure I'd say only backwards and forwards for now. After a few days graduate to the side to side/circular, but maybe no more than 1/2 inches from centre. (if that makes sense). You can stretch your glutes and hamstrings now though because that will almost certainly help too.

If it still hurts at Camber come find me. I'll be the one dancing.:D

Or track down Seriously Addicted, TurboTomato and even dare I say it, Woodface. They all know me.

Paul

[Freya]

Good Advice Paul. btw what do you do?

Ice is good for inflamation esp in the first 48hrs. It will promote healing! by speeding up the inflamation process. After the first 48 hrs Use of ice is normally pointless!

I would add that Personally I would still use heat with back injuries as there tends to be alot of spasm due to the nature of the muscles! It is hard to rest back muscles as they are constantly working to keep you up right! If there is a loit of swelling as well then I would avoid using it as paul said because it can increase the inflamation! Heat can help the muscles to relax preventing any further injury to the area by stretching an already tightened area! My advice would be to not have it too hot or have it in place for too long!

where abouts in your back is it? - I know it's to one side (coressponds with a twisting injury) but where abouts on that side! is it just off the spine, is it all the way round your side, is it over ribs, is it right down by your pelvis!

The other thing to look at is the ergonomics of your work position! Do you sit at a desk most of the day...etc etc!

[dave the scaffolder]

Lynn for gods sake go and see a professional no one on this forun knows what injury you have. If you do the wrong thing you may aggrevate your injury. FIND OUT WHAT YOU HAVE INJURED BEFORE YOU START TO TREAT THE INJURY. I have broken 23 bones in my body, every single one was a different recovery process, including 2 x spine fractures. What will work for one person may not work for another. All of this advice is good but you must find what is wrong with you first.

GO AND SEE A MEDICALY QUALIFIED PROFESSIONAL AND GET DIAGNOSED PROPELLY. XXX XXX

[David Bailey]

Lynn, I'd second (possibly with less caps) DTS's advice - if it's causing you trouble, see a professional physio (not a GP, in my experience they're rubbish).

Sports injury specialists - there's usually some at the posh gyms if you don't know of any personally.

[Trouble]

i think you DJ and DTS kind of stepped on my point there somehow.

I have just had two posts deleted as they were considered waffle. So waffle is also not allowed. Could somebody tell me what waffle is.?

[David Bailey]

i think you DJ and DTS kind of stepped on my point there somehow.

I have just had two posts deleted as they were considered waffle. So waffle is also not allowed. Could somebody tell me what waffle is.?
If it's a specific question, then waffle is off-topic stuff, not relevant to the topic.

As for further debates, please see Rule 2 (http://www.cerocscotland.com/forum/misc.php?do=cfrules) as always.

[Lynn]

where abouts in your back is it? - I know it's to one side (coressponds with a twisting injury) but where abouts on that side! is it just off the spine, is it all the way round your side, is it over ribs, is it right down by your pelvis! Mostly just below the ribs and round to the side, and in front a bit too, if that makes sense?

A few references to spasm - is that what's happening when it feels all 'clenched'?

No specific or sharp pain if I move in any certain way or anything like that.


The other thing to look at is the ergonomics of your work position! Do you sit at a desk most of the day...etc etc! I do, but its a proper office chair and I've adjusted the back to give me a bit more support than usual.

Its not as bad as it was yesterday so hopefully its starting to feel better. If that doesn't continue, I will seek medical attention. My gym will probably be able to recommend someone. (The gym that I haven't been to for ages!)

Appreciate the advice and PMs.:hug:

[Freya]

Mostly just below the ribs and round to the side, and in front a bit too, if that makes sense? yup sounds as if it's one of the abdominal muscles rather than one of the deep support muscles which is better!


A few references to spasm - is that what's happening when it feels all 'clenched'? Could be but without actually looking at the area I can't be specific!


I do, but its a proper office chair and I've adjusted the back to give me a bit more support than usual.thats good! make sure you don't slouch over either! it's all connected! keep your shoulders back and look straight forward. If you have to look down to see the computer screen try and adjust itso that it's pointing up or use a few heavy books to raise it so you can see it properly! the other thing to check out is that your all at right angles so your elbows are set at 90 degrees to reach the key board, your hips and knees are also bent at 90 degrees this'll stop any perching or increased bend at these joints, preventing prolonged abnormal curvature of the spine. I'm looking for a picture to make this make sense!

Basic sitting position (http://www.ccohs.ca/oshanswers/ergonomics/sitting/sitting_basic.html)

Picture (http://www.ccohs.ca/oshanswers/ergonomics/sitting/sitting_position.html)

Hope this helps, this should be employed all the time and will help prevent back pain in the future.

As DJ and DTS said if it continues you should seek medical advice probably from a physio or sports injury clinic as opposed to a GP.

[Lynn]

yup sounds as if it's one of the abdominal muscles rather than one of the deep support muscles which is better! Better as in not as bad and quicker to heal?


As DJ and DTS said if it continues you should seek medical advice probably from a physio or sports injury clinic as opposed to a GP. Yes, I'd ask my gym first, I'm sure they have a list of people. Definitely improving though so I may not need to.

[Minnie M]

I had a pain similar to that a few weeks back - the doctor pushed her fingers just below my ribs (at the back) almost to the right side about waist level - she said not to worry it is muscular and will ease in time

Wish I could give you happy reps - but it wont let me - so hope this helps

- gentle hugs -

[Lynn]

I had a pain similar to that a few weeks back - the doctor pushed her fingers just below my ribs (at the back) almost to the right side about waist level - she said not to worry it is muscular and will ease in time

Wish I could give you happy reps - but it wont let me - so hope this helps

- gentle hugs -Thanks. :hug:

I tried ice earlier and it definitely seemed to help more than the heat did. Its eased considerably since yesterday and did some stretching before I attempted the AT class and had no problems - in fact I think the gentle exercise of the AT has actually helped.

Think I'll be fine for Storm. :D

[Baruch]

Time to resurrect this thread, methinks.

I hurt my back dancing last Tuesday after class, and it got worse until something gave out on Thursday. I've been off work since then. I went to the chiropractor today. He reckons it'll take between three and six sessions to sort it out, and I can forget about dancing for a few weeks at least. That's no surprise though -- for the last few days I've had trouble just walking.

So I can't dance, I can't taxi, and I've had to pull out of a demo some of us were practising for. Bleh. Naturally, being a man, I'm feeling sorry for myself.

:tears: :tears: :tears: :tears: :tears:

Anyone got any sympathy to spare?

[Little Monkey]

Anyone got any sympathy to spare?

Yes, bucketfuls of sympathy! Poor you, bad backs are awful. Have some gentle :hug: :hug: :hug: too!

LM

[Baruch]

Apparently I have a protruding disc, affecting the nerve. Not good.

[Little Monkey]

Apparently I have a protruding disc, affecting the nerve. Not good.

Join the club! Fun, ain't it? :D

I've got two of those. Nah-nahnah-nah nah! :na:

Actually, I shouldn't say this too loudly (or at all), but my back's been ok for a while now. Twinges every now and again, but nothing major...

*LM rushes around touching wood*

[TheTramp]

So, we'll see you at dancing tonight then LM! :na:

[Little Monkey]

So, we'll see you at dancing tonight then LM! :na:

Nah. I'm completely off dancing, not getting any satisfaction out of it at all any more, so you won't see me for a while (until Blaze, that is). I just get depressed every time I go dancing now... :(

[TheTramp]

You don't have to dance with me you know!!

[Little Monkey]

:rofl: :rofl: :rofl:

Aaaaw, you know I enjoy dancing with you!

At the moment, though, I'd happily give up all dancing. I wish I could get the spark back, but I've felt like this for months now. :(

Anyhow, isn't this a thread about back pain? So, how's your back, then? No slipped discs, I hope? Er.....

[Mezzosoprano]

Sorry to hear that folks backs are giving them problems - have some gentle air kisses instead of hugs.... suggestion: try accupuncture for the pain! I had very bad back pain and hip pain after my youngest was born.... 6 sessions of accupuncture and I was off the very strong painkilles (the "happy but doped up to the eyeballs" ones!)!

[LittleSal]

Time to resurrect this thread, methinks.

I hurt my back dancing last Tuesday after class, and it got worse until something gave out on Thursday. I've been off work since then. I went to the chiropractor today. He reckons it'll take between three and six sessions to sort it out, and I can forget about dancing for a few weeks at least. That's no surprise though -- for the last few days I've had trouble just walking.

So I can't dance, I can't taxi, and I've had to pull out of a demo some of us were practising for. Bleh. Naturally, being a man, I'm feeling sorry for myself.

:tears: :tears: :tears: :tears: :tears:

Anyone got any sympathy to spare?

Plenty of sympathy here:hug: .I have a had a very sore back for the last two weeks involves the sacro iliac joints so you have my sympathy .I am getting physio and it is getting a bit better now,but I am not allowed to dance just now either,don't think I could have anyway it was too painfull towalk let alone dance!:tears: :tears: miss it heaps though.:sad:
Strange so many of us have problems at the same time .....spooky.

[Baruch]

Strange so many of us have problems at the same time .....spooky.
I would imagine that a lot of people have injured their backs through dancing at one point or another. Particularly when doing something like a drop repeatedly in class so that it puts a strain on the joints, particularly in the back.

[Astro]

I would imagine that a lot of people have injured their backs through dancing at one point or another. Particularly when doing something like a drop repeatedly in class so that it puts a strain on the joints, particularly in the back.

Was that how you injured your back?

[Baruch]

Was that how you injured your back?
That was how it started, yes, although that was Tuesday night and it didn't go "twang" until Thursday night.

Normally when we do a drop in class I only do the full thing a few times to make sure I've got it, then to avoid injury from all the repetition I just do a gentle dip from then on. That's a lesson I learned from getting achy knees when I first started learning drops. However, for some reason I did the full drop a lot more than usual last week (which is odd as I found it easy to learn, so it wasn't as if I needed to keep trying to get it right).

Mind you, all I had at the end of that night was a slight ache in my back, the kind that's easy to ignore. And it's not as if I was bending over when doing the drop -- my back was fairly straight and I took the strain in my legs. It must have been that drop in class though, because it was after that that my back started to ache. Then two nights later, for no apparent reason, something just went "twang!" and I was in agony.

[Lynn]

It must have been that drop in class though, because it was after that that my back started to ache. Then two nights later, for no apparent reason, something just went "twang!" and I was in agony.That's not the first time I've heard something like that. Someone fell into me when sailing on Sat, pushing my neck and shoulder around. I was fine. On Sun for no reason (I was just turning my head) my neck went 'twang' and I've been in pain with it and my shoulder since. (I can do walking and gentle dancing, but sitting at a PC for any length of time leads to agony). I was talking to someone at work who had a similiar injury and he said the second 'twang' for him was when he sneezed.

There must be some reason for this - something happens and we have an injury but its something smaller within the following days that seems to push it over into more major pain.

Gentle hugs all round.