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The Paranoid Android
...musings of a mechanically depressed robot...
I have had the worst back pain this last few days.

I've always had a bit of a bad back... the slightest over-reach or awkward lift sends a less than gentle reminder in the guise of a red hot poker stabbed into the small of my back. I can usually cope with this because I know it's something stupid I've done. Friday morning I woke up with the same stabbing red hot pain in my lower back, but I haven't done anything to warrant it. It got to the point where walking normally was painful so I was adopting an old man shuffle. I'm far to young to be walking like that.

Saturday, after taking half the contents of a bottle of pills, Misty and I set off "out" and I managed to get to the end of the road before I was bent double with pain. After a moment or two of expletives my back had obviously settled into it's new position and walking became possible again.

After a short walk to the shops in Elm Park I returned home and sat in front of the TV for the rest of the day. Sunday was spent in a similar position, although I did manage to get a few bits of ironing done. I take twice the directed dose of pain killers before bed so I manage a good nights sleep (and I don't sleep tensing my back muscles) so I feel fine in the morning until I stand... then my full weight is put back on my back and I'm in serious pain again.

If this hasn't seriously improved by the end of the week I shall be visit the doctor... although they can do very little about a bad back except sceptically sign you off work for a couple of weeks... something I don't really need as I'm off work from next week until the new year anyway.

Tags: ,
Current Mood: sick pain
Current Music: Billy Bragg - A New England (acoustic with Kirsty McColl)

8 comments or Leave a comment
(Deleted comment)
paranoidandroid From: paranoidandroid Date: December 5th, 2005 01:15 pm (UTC) (Link)
I am thinking the missus will probably object to me hanging the TV from the ceiling... so I guess you are right.. music it will have to be! :)

That and some serious drugs from the doctors.
(Deleted comment)
candledamachine From: candledamachine Date: December 5th, 2005 02:13 pm (UTC) (Link)

Core Strenghtening Exercises

(*~(*~(*~ PA ~*)~*)~*)
I can totally relate to back pain! Ouchies! Last year, when I had that back fracture, my doctor gave me these exercises to do and they TOTALLY helped. Maybe they can help you too! *crosses fingers* Mwah!

*It's too long for a single post, so you'll be getting TWO! :o)

Primary muscles for core strength/stability are the muscles of the pelvic floor and the deep six of the hip rotators. The low back and abdominal muscles are secondary muscles for core stability/strength.

Here are 11 exercises designed to help improve core strength. All that is needed is a mat, or enough floor space to lie down. The program takes only 15 minutes, three times a week.

1. Kegel exercises:
(focuses on the pelvic floor muscles) Lie on the floor/mat on your back with your knees bent and your feet flat. Isolate and contract the muscles by attempting to stop the flow of urine. Attempt to perform this 10-15 times (reps). Hold each contraction for 10-15 seconds.

2. Bottoms up:
Lie on your back with your legs straight up in the air; your toes pointed toward the ceiling and your arms flat at your sides for balance. Pull your stomach in as if you're trying to get into a tight pair of pants. Gently lift your butt off the ground about 3 inches. With a slow, smooth movement, gently curl your lower spine up and down. Do not push down with the arms or bounce up and down. There is a tendency to allow your legs to migrate toward your head- avoid this at all costs.

3. Dead Bugs:
Lie on your back with your knees bent and parallel to the floor. Yes, this means that your shins will also be parallel to the floor. Gently tilt your pelvis so that your tailbone is barely touching the ground. From this position, pull up with your abdominal muscles so that your head, neck, and upper back rise off of the ground, taking care to keep your back as flat as possible throughout this movement. Remember to keep your chin OFF of your chest. Do not lace your fingers behind your head; instead, cross your arms over your chest and push your chest and chin toward the ceiling.

4. Regular Crunch:
Lie on your back with your knees bent, your feet flat on the floor, and your arms crossed over your chest. Keep your upper back as straight as possible and lift your head, neck, and chest off the floor. Focus on bringing your upper back off of the ground and press the small of your back into the ground and tighten the abdominal muscles prior to contraction/movement.

5. Hip Raisers (both legs):
Lie on your back with your knees bent and both of your feet flat on the floor. Keep your arms at your sides and your feet shoulder-width apart. Gently pull abdominal muscles in and tilt your pelvis toward the ceiling untill you flatten the arch of your lower back against the ground. Next, push your feet into the floor and lift your back off of the ground. If done correctly, you should forma a straight line from your shoulders to your knees. Return your back to the ground, keeping it as straight as possible.

6. Hip Raisers (one leg):
Follow the instructions for the regular hip raisers. Once your body is in a straight line, straighten one leg and point your toes, keeping your hips level and your thighs parallel to each other. Slowly lower your hips to the floor and come back up just before reaching the floor. Repeat the procedure for the opposite leg.

7. Oblique Crunch:
Lie on your side with both of your legs bent; knees together, and place your hands on the either side of your head. Gently pull up until your side lifts from the floor. Keep your spine as straight as possible. Roll over and repeat for the other side.

candledamachine From: candledamachine Date: December 5th, 2005 02:13 pm (UTC) (Link)

Core Exercises Part Two

8. Twenty-One (or 18, 15, 12, 9, 6, or 3):
This exercise incorporates seven regular crunches, seven half sit-ups, and seven regular sit-ups.

9. The Board:
This is the most difficult exercise. Lie on your stomach with your legs and feet together. Place your toes in a "push-up" position and keep your head to one side. Place your forearms on the floor and balance your body on your elbows and forearms. Your body should be straight from head-to-heels. Avoid raising your butt or lowering your hips- Keep STRAIGHT! The goal is to keep your body straight for one minute. This isn't as easy as it sounds, so you may need to start out with less time and work your way up.

10. Airplane:
Lie on your stomach with your legs and feet together and your arms out to each side (like an airplane). Contract the muscles of your legs, arms, back, and butt; lifting your head, chest, arms, and legs off the floor. Look up and pull your shoulders as far back as possible. Hold this position for 10-20 seconds.

11. Cobra:
This exercise is a yoga posture and is an excellent way to stretch the back and abdominal muscles. Lie on your stomach with your legs and feet together and your arms at your sides. Place your palms on the ground and gently lift your head. Press down with your palms and you should feel a wave of contraction slowly move down your spine. Do not force it. In an ideal cobra position, your arms are slightly bent, the top of your head points toward the ceiling, and your back has a fluid, comfortable arch.

12. Flat-Back Toe Touch:
This is an excellent complement to the cobra stretch. Sit on the floor with your legs out in front. Bend at waist, NOT the spine, and touch your toes. The point of the exercise is to stretch the hamstring muscles. If you cannot simultaneously keep your back and legs straight, you may bend your knees. Hold this stretch and slowly release.
laaalaaa From: laaalaaa Date: December 5th, 2005 06:15 pm (UTC) (Link)
"I was adopting an old man shuffle. I'm far to young to be walking like that.".. BAHAHAHA :D
tweezlebum From: tweezlebum Date: December 6th, 2005 10:43 am (UTC) (Link)
I knew I couldn't be the only person thinking "...." ;)
scarletdemon From: scarletdemon Date: December 5th, 2005 08:10 pm (UTC) (Link)
You poor thing.
sickandpoo From: sickandpoo Date: December 8th, 2005 03:32 pm (UTC) (Link)

Get better!

Hope your back gets better soon!! xxxxx
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