Question:
Twelve years ago, I hurt my lower back in a freak gardening accident. I've had two surgeries on my L5-SI disc (I had blown the side right out of it). The two discs immediately above that one are also injured (one's herniated, and one's torn).

I've been working out at the gym and at home, and I've had no pain whatsoever from that, except between the shoulder blades.

My problem is, when I sweep the floors, I'm in tears by the time I finish. My lower back hurts SO much! If I clean the bath tub, I'm in bed much of the time for the next couple of days. Right now, a friend is cleaning the bathroom and scrubbing floors for us, but we can't afford to continue paying for those services.

Can anyone recommend exercises that won't harm my back, but might make it less susceptible to pain from twisting and bending? Would it help to wear a weight lifters belt or similar when I clean house?

Answer:

I don't know how to help your situation, back problems are very individual. You must have pain resulting from the structural damage, but do you think some of your pain is due to muscle spasms? If you do, maybe some exercises will help you to relax and strengthen those muscles.

You need to figure out your own solution, but here's what I've been doing for my lower back pain. I've been writing so much lately and sitting at the computer all day. Next to an injury, too much sitting has got to be the worst thing for your back.

I have two books that have helped me: Ten Minutes Pilates and Overcome Neck & Back Pain by Kit Laughlin. The Pilates book emphasizes the small interior muscles that support the spine and improve posture. The exercises are mostly yoga postures and are subtle (no big movements). I find that the Pilates exercises help immensely.

The Kit Laughlin book is very thorough and analytic about the different back problems, and has many stretching and strengthening exercises with drawings of muscles, tendons, bones, etc. and how they connect to each other. I was able to pinpoint my problem and then find specific exercises. I believe that the problem I have is with the small muscles that connect the lowest rib to the hip bone. He recommends a stretch that really helps me. I bought the book at Barnes and Noble's.

Whatever you do, I am sure you know to go slowly. Of course, it is best to learn back exercises from a trainer or therapist.

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