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Post by vicioustom on Jan 20, 2017 18:55:15 GMT -8
I recently found out I have a bulging disc in my back, and two other disc that are pretty badly worn. I spent a lot of years wearing packs that didn't fit very well and were severly overloaded, as well as body armor and what not. These days my back still has a persistent ache, the pain is always there to a degree, always. I've also recently become more modern, and converted to an internal frame, it's one of the few things I can strap to my upper body without a drastic increase in pain, strangely my back feels better after wearing it for a couple miles. Are there other backpackers who've kept going even with back problems, and if so do you have any tips for keeping a messed up back up to snuff for backpacking?
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foxalo
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Post by foxalo on Jan 20, 2017 18:59:51 GMT -8
I do, but I don't usually have issues when I strap on the pack. I see a chiropractor regularly for maintenance. It helps a lot.
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Post by vicioustom on Jan 20, 2017 19:02:34 GMT -8
I'm still hashing out a treatment plan with my physician, but the impression I'm getting is that a chiropractor won't be particularly helpful in my case, which is unfortunate.
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zeke
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Post by zeke on Jan 20, 2017 19:23:57 GMT -8
Pain meds for when it gets too bad. I carry an assortment, from Tramadol, to Oxycodone, to another that escapes me right now. My back is not bad all of the time, just every now and then. Luckily, mine does respond to the chiro visits.
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BigLoad
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Post by BigLoad on Jan 20, 2017 19:27:37 GMT -8
I'm lucky in a weird sort of way. My back flares up whenever I get out of shape (as do my knees). Consequently, I rarely allow that to happen. I can't say for sure what aspect of my training keeps it at bay, but I keep up on the weights and especially the cardio. I've never worn body armor, but I've lugged my share of overweight packs.
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Post by vicioustom on Jan 20, 2017 19:45:42 GMT -8
Conditioning is a big part of it, I am out of shape at the moment.
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reuben
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Post by reuben on Jan 21, 2017 2:50:38 GMT -8
I've got some hereditary issues. They're nothing major, but I've always found that keeping my back (and body in general) relatively strong helps. The muscles need to be able to help support your spine, pack, etc.
I'm starting to get age-related issues as well, but again, keeping in half decent shape helps. Regular hikes, even if short (2-3 hours). Various strength work and other stuff at the gym. Plenty of core and related work for my back. This includes things like reverse situps which strengthen/tone your lower back and butt.
Third, lightening the load always helps.
ETA: don't forget flexibility/stetching/foam rolling/etc. I find that after any sort of workout it helps a lot. I ALWAYS foam roll my back after working out. Things like massage (foam rolling is a type of massage you can do on your own), chiropractic, acupuncture, etc., may also help. If your chest/arms/legs/hips/whatever are tight that can affect your posture which can increase your pain level.
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BigLoad
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Post by BigLoad on Jan 21, 2017 10:33:12 GMT -8
Conditioning is a big part of it, I am out of shape at the moment. I often reflect on how aches and pains from being out of shape are depressing, while aches and pains from exercise feel like accomplishments.
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rebeccad
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Post by rebeccad on Jan 24, 2017 22:15:22 GMT -8
Not just conditioning, but core strength. It's a different issue for me, but I find that if I keep my core strong, I have very little trouble with lower-back pain or sciatica. Let my core go, and both will come out of the woodwork and attack. I even do crunches most nights while backpacking. Not well, and not many, but enough to keep things aligned.
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Post by cweston on Jan 25, 2017 4:17:10 GMT -8
Advice from a BPer living with a herniated disk:
-See a chiro. I don't necessarily fully buy into the whole theory of what they do, but it does help. Also, the chiro will give you exercises/stretches that are very important for maintaining and for healing when you have a flare-up.
-Sit as little as possible. I got a vari-desk (sit/stand desk) at work and it is a godsend.
-walk as much as possible. I walk to work every day. If i have to drive a couple days in a row, I really feel it.
-on the trail, be especially careful about downward moves (lunges, jumps) where you really land hard on your feet with the force of your weight (plus your pack) behind the landing.
Good luck!
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zeke
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Post by zeke on Jan 25, 2017 4:17:35 GMT -8
rebeccad Those aren't crunches if you are merely trying to sit up after a nap.
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Post by cweston on Jan 25, 2017 5:01:25 GMT -8
A couple more things...
I've never had a full-on flare up on a BP trip. As you said in the OP, the walking, the backpack (keeps the hips forward) and the sleeping on the ground are all probably good for this condition.
But driving to and from the trailhead is a different story. In long car trips, try to never go more than two hours without getting out and stretching a bit and walking a bit (like just a couple laps around the rest area). Also, use a small tubular lumbar pillow, or the lumbar support in the car seat, or a rolled up jacket or something.
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Post by cweston on Jan 25, 2017 8:26:07 GMT -8
I've also had good luck with Aleve when I'm really laid up. I tried taking it more steadily for a while and it gave me tinnitus (ringing of the ear), which is apparently a pretty common side effect.
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rebeccad
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Post by rebeccad on Jan 25, 2017 9:01:42 GMT -8
. In long car trips, try to never go more than two hours without getting out and stretching a bit and walking a bit Drinking lots of water and/or coffee will make this easier
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Post by cweston on Jan 25, 2017 9:15:37 GMT -8
. In long car trips, try to never go more than two hours without getting out and stretching a bit and walking a bit Drinking lots of water and/or coffee will make this easier Yeah--I use to take the typical male approach to car trips: stop only if absolutely necessary. When my doc told me to get out and exercise at least every two hours, my initial reaction was "Oh my God, I'll never be able to get anywhere--it will take forever." But, in reality, you have to stop sometimes anyway (gas, bathroom breaks, meals), so it really hardly slows you down at all to add 5 minutes to your stop to move and stretch a little. It's especially important for me if I have a long drive home after a hiking trip.
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