bad backs self help

[wanderer]

i recently suffered some back problems & went on a major learning curve
for information .

KEY POINTS
1. stretch before & after surfing !!!
with kneeboarding & using flippers your hamstrings
tighten right up which in turn rotates the pelvis forward putting strain on your lower back
you need to strengthen your core muscles in your stomach & back
& lengthen your hamstrings after every surf

yoga & pilates are great for this.

2. if you suffer a major lock up or have persistant problems
get a MRI scan
this is the only thing that will show the condition of of your discs
most people will have some damage & kneeboarders are at at a higher risk
because of compression & leverage associated to our sport

3.don't put off fixing the problem it will only get worse over time & keep
re-occuring & keep you from the things that you love e.g. surfing

4. find a good sports phsyio

5. if you suffer from a niggiling back problem i found this book to be great
in discribing how the back works & how to solve problems that arise

Back sufferers' bible by Sarah Key's ISBN 978 1 74175 189 5 (pbk)

www.allenandundwin.com
no one really explains how things work this book does. she is the phsyio to the english royal family & lives in sydney australia

5. i have had to undergo surgery to get things right as i didn't do or understand the things listed above
if you need to go down that road i have had a

keyhole microendoscopic lumbar discectomy -METRx System

this is the least invasive operation you can get at the moment
using a computer guided microscopic camera & tools to remove the minimum of herniated disc that impinges on the nerve this is done by a
neurosurgeon & is the best & quickest way to get back on track
if you get to that point in back problems the relief is instantainious but the
recovery still takes time eg no surfing for 3 months after the op

more info can be found on www.brizbrain.com.au

6. STRETCH

its not worth the risk of not being able to surf ,time off work, or the pain

i hope that this helps someone before any back pain starts or if it is already a problem leads you in the right direction
ps i hope to be back in the water november 20 but who's counting

[Jeff]

Thanks for the post I needeed this.Im experiencing back problems now, hope your doing better

[surfhorn]

Good info for us all. Thanx mucho.

[Bud]

You mean to tell me, curls with a case / carton of 12 oz cans-o-beer don't count? I thought the beer gut I'd created was enhancing my performance with the extra stability from the low positioned weight of it all.

Seriously though, thanks for posting this.

I've got a friend who'd injured her back bodyboarding (Sunset, Pipeline) and was out of the water for 5 years. She struggled for those years with many types of therapies and products to find lasting help.
She finally rehabbed herself with yoga and pilates and now can surf again, as well as do forward flips riding her windsurfer. !
She is also now a pilates instructor.
Oh..... and she's 46 years old.
(There's still hope for some of us folks.)

With yoga, it's very important to start slowly and learn to relax into the positions, not try to stretch and strain to tie yourself into a pretzel.
Paying attention to the "breath" is crucial in creating a calm state of mind and mindfulness to be able to relax into the poses.
When new to it, 3 months is a good time frame to give yourself to become supple enough to do the basic poses correctly.
Join a class or find an online guide or buy a book for self study
http://www.yogabasics.com/yoga-postures.html

[SFKneelo]

There's a lot in that first point.

I've been managing a herniated L4/L5 disk for about 8 yrs.

As said in the first point, tight hammies creates an imbalance that puts pressure on the lower back.

Lately, I've been challenged by TOO TIGHT BEDSHEETS. <begin inserts of wise cracks here...>

To avoid stuff like pelvis-forward pressure, part of the back mgmt is ensuring neutral spine position.

When in bed, sleeping on either side or back is the best option, and a right-sized pillow between the knees can help maintain neutral spine.

But, while on my back, with pillow behind knees, if the sheets are tight my toes are held firmly down. That position creates the same bad pressure on the lower back.

Add a twist or two hundred during the night, and waking up to a stiff back is a too common reality.

All that's said about core strenghening, stretching, through yoga, pilates are spot on.

Long post to say too true about keeping those hammies limber, not just during the active day but during sleep too.

[Kev]

I hope you mend soon Scotty

that book can also be bought directly from Sarah's web site

http://www.sarahkey.com/


2nd Edition Back Sufferers' Bible

also has package deals
http://www.sarahkey.com/catalogue.cfm?p ... tegoryID=4

what do you think about the Back Blocks and Rollers ??

[waka]

Tried and Proven

http://www.healingbackpain.com/








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[KneeBumps]

I recently found a small, cylindrical pillow (4" dia X 12" long) to put between my knees while sleeping on my side. I've tried this in the past with regular bed pillows, but they are generally too bulky and difficult to move around when you turn. I've been amazed at how much better my back feels in the AM lately, likely because I don't sleep in a contorted position with one knee in front of the other, twisting my back, which had been my standard sleeping position for years. Check it out - go to Grannies- she probably has a little foo-foo pillow on her couch and won't miss it!

[malajusted]

had my first pain free surf in six months yesterday due to rib damage, i bought a paddle air sea shirt, its got a blow up air bag on the front that you blow air into before you paddle out it raises your chest so you dont have to arch your back as you paddle, its to aid people who suffer back pain when surfing, well worth a look as i stayed out way longer than normal about 3 hours without any back/chest pain at all, and evan had the energy for a late arvo surf, brought from byron bay longboards $130 bucks delivered money well spent, good luck with your injury mal

[bdwqld]

I agree with Wanderer whole heartedly. Stretching and core strength are essential to keep enjoying our beloved sport. For years I had a niggling lower back complaint, then I decided to start playing hockey at tender age of 50. The niggle became painful disaster, nowhere near as bad as Wanderers but bad enough. I went to to physio that specialises in dancer rehabilitation. After three months of pilates, walking and stretching I got back in the water. 3 years later I still attend pilates classes twice a week and have a daily stretching routine, I also lost 9kg (still got a few to go but you cant rush these things). At my last chiro check-up, the chiro declared my back to be in perfect shape, the rest of me may be stuffed but my back is good!
All the best Wanderer shall see you soon.

[surfnut]

Kneeboard surfing -- and the stretches and conditioning that goes with it -- has kept me out of a wheelchair. Swimming out -- even if I can't catch a wave -- relieves my back pain better than any conventional treatment I've tried. I have 6 damaged discs, and was starting to lose my ability to walk, drive, work, etc. So I can say that learning to surf (even though I am a still a very poor surfer) has saved my life. No sh#t.
--Nicole (surfnut)

[analbirth]

Fellow chronic sufferer for 38 years, discovered pilates a gazillion % better
do not hesitate better if you can find a clinical pilates instructor even better a lot of physiotherapists offer it now which is the way to go goota get your core strength back to support the spine most important thing AB

[Kev]

WoHoo !
I got the book as a Christmas present
2nd edition
not quite the same cover as above but close enough

[PAINTERMAN]

I too have back issues and completely agree with the streaching and core strength. I was diagnosed with degenerative disc disease along with a couple other back issues. UCLA medical gave me two options, Physical Therapy to just maintain the condition or Surgery. Surgery not being an option and maintaining the discomfort not acceptable I searched for another option. I found the NON-SURGICAL SPINE CARE CENTER. Their initial exam and consultation were free. Now the rest is history, I started treatment 3 years ago. I was scheduled for 24 visits over 2 months. Half way through I was wondering if I should keep going, I was feeling that good. Included with the program is a life time of follow-up to keep things in good working order. This is not ment as an advertisment, maintaining not good enough and surgery is scarry. They gave me improvement.
Non-Surgical Spine Care Center is located in Fountain Valley, Ca.
Nospinesurgery.com
Hope this helps anyone.
Ray (aka painterman)