OT: Exercise Help

Assuming it's back pain, these exercises might help: I'm not a PT, but I know they help with muscle problems (BTDT), not sure about the pinched nerve. If you try them, take it very easy, be gentle on yourself, and back off if the pain is worsened by the movement.

Julia > Okay -- I'm hoping that one of our quilters can point me in the direction of

I'm in PT for whiplash, upper back, neck, and back of head. Right now she has me on the heating pad for 30 min ONLY.......every hour. Do not use it continuously. I can't do the following with ice packs, but you may be able to: Alternate the 30 min heat with 15 min ice pack.

Do deep breathing.....3 times no more, don't need you hyper-ventilating. (Deep breathing: put your hand on your tummy whilst lying down....inhale and very gently push your hand down (you want ALL the air out that you possibly can)....exhale slowly and let your hand come up.........do NOT rush.

then very gently and only as far as you can with NO MORE pain added to what you have: gently roll your shoulders forward 1 to 3 times.

REST

IF any aggravates the pain level in the least: STOP IMMEDIATELY

Then get up and walk around a bit and then see how you feel before doing anything else.

Kate, I found these 2 books very helpful in dealing with some sort of pinched nerve in my hip where I couldn't even roll over in bed without significant pain.

I have bought several sets of these books and given them to various family members.

The first book is a collection of gentle streches grouped by various parts of the body. Make sure that you don't assume that if your back hurts it can't be another body part like your knees that is actually causing the problem. In my case simple stretches for the piriformis muscle seemed to fix the problem - I just tried lots of the various exercises until I settled on some that seemed to help.

The second book has an exercise series to build up your core. There are 3 levels and there is a lot of information on the proper form. I was looking for something that was very basic - I'm 56 years old and pretty out of shape. I don't aspire to be greatly fit but want to stay healthy.

I actually look forward to doing the exercises - they're not strenuous so you can do them near bedtime. My favorite part of the basic level program was the 3 out of the maybe 14 exercises were simply lying face down and doing a few deep breaths. That I can handle! 15 minutes is not accurate for how long it takes when you're first starting out. I started out with one exercise then added new ones as I mastered the old ones.

I obtained steady improvement over a few months following the books. The two complement each other quite nicely.

I h> Okay -- I'm hoping that one of our quilters can point me in the direction= of

thanks everyone... I'm sitting with ice on it right now. I'll admit -- the heating pad is more pleasant... but I do think the ice gives me more relief. I think this pain is worse than childbirth! And at least after that -- you've a lovely little baby to hold!

I guess I'll have to break down and call the MD today!

Again -- thanks for the ideas!

"Kate G." wrote... thanks everyone... I'm sitting with ice on it right now. I'll admit -- the heating pad is more pleasant... but I do think the ice gives me more relief. I think this pain is worse than childbirth! And at least after that -- you've a lovely little baby to hold!

not always and that pain never goes away. j.

Any possiblity of seeing a chiropractor? I know it's not for everyone, but one that uses low pressure adjustment is a good find. It may take longer to get things back in place but there is less likelyhood of it reverting...

and I hope that all makes some sort of sense! :-)