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mountainrat


Mar 31, 2002, 11:46 AM
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OOooo, me achin' BACK!
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To those blessed with wacky backs: what kinds of stretches/exercises do you do to stay out of the chiropractor's office? To those who have injured their backs resulting in misalignment: how long did it take to heal/re-align/stop hurting? Thanks for any & all info


climbchick


Mar 31, 2002, 12:46 PM
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OK, there's this Yoga position you can try -- I don't know what it's called, but I'll try to describe it:

Lie on your back on the floor and tuck your shoulders under you -- your arms should be at your side with the palms up. Bend your knees and put the bottoms of your feet together, then let your legs relax so that your knees go outwards (think of a Lotus position, but lying down). Jeez, this is harder to describe than I thought. Anyway, it's supposed to "realign" your back and whether or not it does, it definitely feels sooooooo good.

Then take some extra-strength Doanes


Partner rrrADAM


Mar 31, 2002, 1:12 PM
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Upper or lower back ???

If it's lower to mid back, most people don't know how to effectively stretch this...

Sit on the ground with your feet straight out in front of you. Place your left foot next to the outside of your right knee, then use your right elbow to push against the left side of your left knee, this will help you get full rotation.

Repeat the process with the opposite knee and elbow.




rrrADAM


miagi


Mar 31, 2002, 2:16 PM
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My back is as tight as they come. I went to the physical therapist and he told me so. The things he did was:
1. Cracked my back for me. The best thing that has ever happened to my back. It feels so good and cracking does not do damage. Dont believe the old wives tales saying it gives you arthritis.
2. They put heat on my back and then had some really fine girl massage it. I have no problem with this...naturally.
3. Exercise. Do abdominal crunches were the main priority for me. They put a big bouncy ball inbetween my legs and i had to lift it to my chest. Also, leg lifts, regular crunches, and other stomach training helped my back recooperate.

My suggestion is go see a PT if its bad. If its not really bad then try to find out some facts from people who have had back PT


Partner rrrADAM


Mar 31, 2002, 2:50 PM
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The above stretching routine will crack your back.


miagi


Mar 31, 2002, 3:20 PM
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I do the same thing, only i hold the back of a chair with my hands to keep my butt from moving.


galt


Mar 31, 2002, 4:00 PM
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800 mg. of Ibuprofen if it hurts the next day take 1600 mg. (Kidding)
I'm a 21 yr. old male and I probably have the back of a 60 yr. old. My lower back is always bugging me. I've found that if I sleep on my back (rather then on my side) it helps a ton! Also Miagi is right, crunches work great, so long as they are done right!!! Don't bend side to side while doing them if your back hurts!


funtimes


Mar 31, 2002, 6:43 PM
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the exercise balls are great for stretching out the back, just lie on them and slowly roll up until your feet leaves the floor
you should also do abd. crunches and the superman lifts (lie on stomach)and slowly raise upper torse off floor with back muscles don't use arms and keep legs on floor. you can also do above exercise while lying on the exercise balls

climb safe


funtimes


Mar 31, 2002, 6:48 PM
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hey Galt if you are taking that much Ibuprofen for any extended length of time watch out for stomach uclers


climb safe


bulldog


Mar 31, 2002, 6:53 PM
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I also suffer from crippling back spasms, partly due to a lumbosarcral disorder and partly due to overdeveloped hamstrings pulling the muscles down out of my back.

The experience I gained after 7 different friggin specialists (the final one being the doctor for the Duke basketball team), was to 1) strengthen the opposing muscle groups (ie, do crunches, leg lifts w/ your hands under your butt - but be sure you are doing exercises that aren't putting undue stress on your lower back), 2) strengthen the lower back muscles themselves (see the exercise described below), and 3) make sure your hammies are well stretched.
Sometimes I have to add a substantial dose of narcotics and muscle relaxants to this routine, but for the most part, it works.

As for strenthening the lower back muscles, here is the best method I've found. Lay flat on your stomach with your arms stretched out in front of you. Then raise your left arm off the ground while simultaneously raising your right leg off the ground - hold this position for at least 15 seconds (believe me, it will start to burn). Then repeat with the alternate arm/leg. Repeat, repeat, repeat.

As for a chiropractor, my advice it to keep your money, unless you want to keep having to get "adjusted" for the rest of your life.

Bulldog


sonofspork


Mar 31, 2002, 7:12 PM
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Miagi

Cracking your back does not give you arthritis, but it does harm your back in the long run. People who get their back cracked become more sensitive to minor problems in the allignment within their back. Because of this, they are almost always feeling some sense of discomfort. I know this because my mom had this stuff done to her for a while and it messed up her back. About 2 years after having this not done, she felt much better all of the time.

sONofSpORk-kROpSfoNOs


miagi


Mar 31, 2002, 7:16 PM
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All the health web sites (respectable) say that cracking bones does not cause any damage at all. For me, it actually helps. Sometimes Im in so much pain that i need to crack my back. ALOT OF PAIN.


bulldog


Mar 31, 2002, 7:37 PM
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Might wanna look at those sites again.

Cracking bones causes a lot of harm, I know, I have to fix em all the time .

However, the current thought on "cracking" or "popping" joints is that it does not cause harm. We'll see if this theory stands the test of time.

As for your back, it is such a different sort of beast as compared to the joints of your fingers, arms and legs, that I'd be reluctant to extrapolate research findings of normal joints to that of the back.

Bulldog


chiroclimber


Mar 31, 2002, 8:17 PM
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If your back is causing you lots of pain, see a doctor! Stretching, strengthening, chiropractic, yoga, and physical therapy are all great treatments that can do wonders for a painful back condition, IF THEY ARE APPROPRIATE TO YOUR BACK PAIN. The first step is to make sure that you have a diagnosis to work with. Then you can start thinking about treatments whether that be medical, physical therapy, chiropractic... Lots of things can cause back pain, some are very scarry and some are quite manageable but the first step is to find out what you're dealing with.
Hope this advice helps.


mountainrat


Apr 1, 2002, 1:04 PM
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I have Spinal Bifida Occulta and a spondolythesis (sp?) in my lower back, and reverse curvature w/collapsing vertabrae in my neck thanks to a really hairy mountain bike wipe out. Any suggestions for any of these problems? Thanks for all the GREAT beta so far, all!


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