Hey Nerds,
Boy does my back hurt. No really, my lower back has hurt for MONTHS.
I’m fairly certain this is an unfortunate byproduct of the pandemic. At my previous employer, we all had standing desks and could walk around the massive building when we needed a break. Here at home, I’m on my butt. A lot.
The pain started three or four months ago. I used to sleep on my stomach and suddenly my back was screaming if I lay on my stomach for more than a couple of minutes. Getting up from the couch became a humbling task. I oof and grunt on my way up and hobble like a grandma until I can get my back straight. Believe me, I’m not old to hobble without a serious ailment.
So I decided it was time to take things into my own hands and try to find a solution that doesn’t require a visit to my doctor.
Posture Correctors
I have tried not one, but TWO posture correctors since noticing my back pain.
- Posture Corrector back brace – I’m sure you’ve all seen these torture devices. You slip your arms through the holes and it closes on the front. The premise is it pulls your shoulders back for better posture. I went so far as to get one with my FSA funds from FSAstore.com. It has a back with a metal support running down the length of your back and wraps around your mid-section to secure with Velcro over your stomach. While it definitely forced my shoulders back, it also hurt my armpits, absorbed my pit stink, and was so dang hot. If you wore it over your clothes, you looked ridiculous. If you wore it under your clothes, you looked puffy, pokey, and just not quite right. All around it was a big fail.
- Upright Go 2 – With my second attempt, I decided to go higher tech. The Upright Go 2 is a small device that you calibrate daily with an app to set your “upright” position. It then monitors your posture based off that calibration and alerts you to when you go past the allowed slouching range by vibrating. It either affixes to your back with reusable adhesive strips or you can go the route I did and purchase a necklace accessory that allows it to hang on your back. (Sensitive skin over here! I didn’t want a constant red mark on my back from the adhesive.) I have only had my Go 2 for about a week, but I already am noticing a difference. My back pain has slightly diminished, though it is not gone, and I find myself noticing I’m slouching before the device starts to vibrate. It’s teaching me better habits rather than forcing my body into position. Bonus: I bought it on the virtual Amazon Treasure Truck, so it was a deal!
I’m going to try my best to stick with my Upright Go 2 for as long as I can. So far I’ve only worn it at home, so we’ll see how easy it is to wear it out and about once we start getting out of the house (whenever that day comes).
Stretching
Another thing I’ve tried for pain relief is stretching.
Once upon a time I used to work out two to three times a week. The trainer at the company gym had us stretching, putting an emphasis on doing these stretches at home to help increase our flexibility. Of course, once I left the company I stopped working out and stopped stretching. Weight was gained. Flexibility was lost.
But the message was not lost on me, stretching is important. Without stretching, muscles shorten and become tight. Boo to that. Sitting all day, in particular, is bad news bears. Sitting in a chair all day results in tight hamstrings in the back of the thigh which can impact your ability to extend your leg and straighten your knee. You know, essential parts of walking.
To start stretching, I bought myself a comfy, padded, fold-up exercise mat. It’s more than a yoga mat, as we have hardwood floors throughout the house. I needed something that was padded for my knees. This folds up and can store under a bed or in a larger closet,
Then I started out with the stretches taught to me by John (the aforementioned trainer). These included the kneeling hip flexor stretch, and the pigeon stretch or pigeon pose. The pigeon stretch is a beast, but it feels so good after.
But now I’ve added some new ones specifically addressing my lower back pain, such as the thoracic extension stretch, lumbar extension and abdominal stretch (see same source), and lumbar flexion stretch (same).
I can say that I’m trying to stretch daily and I’m noticing less pain in my back the days after I stretched. If I forget, or my day gets away from me, I have increased pain the day after.
Tylenol
That’s right, I’m taking over the counter Tylenol (acetaminophen) for my pain. I used swear by Ibuprofen, but after reading Dr. Gundry’s book, The Plant Paradox, I learned that Ibuprofen can damage your intestinal wall and has been linked to kidney, bone, hearing and cardiovascular problems—including, most recently, an increased risk of heart attack. So I’ve made the switch to Tylenol and I’m not planning to go back.
But what about seeing a, oh I don’t know, doctor???
Believe me guys, I’m very pro-doctors. However, with the pandemic, I’m trying my best to only go to the doctor when it is absolutely imperative. That said, I have told myself that if I hit the 6 month mark and still experience back pain I will schedule an appointment with my RNC. I can try everything under the sun, but in the end I know that sometimes you just need to have a medical professional take a look and (hopefully) rule out anything serious.
Fun Fact: My doctor’s office is doing telemed appointments. If there’s one good thing about the pandemic, it’s the increase of doctors doing telemed. But somehow I think I may have to go in person for a back issue. We’ll see!
For anyone out there experiencing back pain, I get it. You move your back A LOT. More than you ever realize until it constantly hurts. Do know that all of the above is purely my personal trials and not in any way a medical recommendation. I also fervently wish that all your back pain sufferers find relief, sooner rather than later. We can do this.
I believe in you.
Cheers,
Head Nerd