Tell me your coping strategies

[Sailor Sam]

Anyone here want to share their resources for dealing with (semi-)chronic injuries (or illness)?

My particular misery comes from bulging disc in my lumbar spine. A little bulge at L3/L4, and a big bulge at L4/L5. The big one presses on the nerve, causing the back pain trifecta of burning, tingling, and numbness. I can go days or weeks without pain. Then the injury flares up, and it hurts, and the hurting wears me down. It's not so much the level of pain, but the constancy. It just never goes away, or shifts.

The injury happened 5 years ago, so I do have some tools in the toolbox. Here's the stuff that I've tried:

1. Hydrocodone & Oxycodone. Very effective, and very delightful. I use narcotics strategically, but I still managed to become half hooked

2. Muscle relaxers. No affect on the pain, and made me a zombie

3. Lots of physical therapy. The original injury healed 95%, which I think is a great miracle

4. Maintain a good baseline of physical fitness, to support and protect the poor spine as much as possible

5. Lots of posture correction and functional movement correction. As described by Jolie Bookspan and Kelly Starrett

6. Meditation, as described in Full Catastrophic Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zin. Takeaway - there is a difference between pain and suffering. Also described by Tim Parks in Teach Us To Sit Still: A Skeptics Search for Health and Healing. It works, but I'd still, you know, like the pain to go away.

5. Adopted some of the practices of Tension Myositis Syndrome, which advocates a feedback loop between fear, tension, and pain. I don't believe my back pain is psychological, but I think being afraid of the pain probably does make it worse.

6. Spoon Theory, as described by Christine Miserandino, specifically applied towards exercise and activities. There's simply some things I can no longer do, and expect to be pain free. Biking is no longer part of my life, and that's sad, but it's also just the way it has to be.

Is there anything I'm missing? The only thing I can think of is surgery, and surgical correction of spinal injuries is a huge crap-shoot. I want to postpone as long as possible.

[former player]

Tens machine?

[Miss Piggy]

I have no answers for you because my pain is in a different area and due to completely different reasons, but "I feel your pain" and can relate. I hope you figure out some long-term relief.

[Curbside Prophet]

Have you tried acupuncture?

[forummm]

I definitely would cut out the opiates (#1). You don't want to be hooked on that stuff. And it's less effective the more you use it. Prescription opiates is now the leading cause of death for younger people (overtaking car accidents).

[ketchup]

I definitely would cut out the opiates (#1). You don't want to be hooked on that stuff. And it's less effective the more you use it. Prescription opiates is now the leading cause of death for younger people (overtaking car accidents).

I'd agree with this.  My sister-in-law is hooked on opiates and I've lost track of how many times she's tried to get off them.  Scary stuff.  Use with extreme caution, if at all.  She also has used Kratom, which is apparently not addictive, but I don't know too much about it.

[forummm]

I definitely would cut out the opiates (#1). You don't want to be hooked on that stuff. And it's less effective the more you use it. Prescription opiates is now the leading cause of death for younger people (overtaking car accidents).

I'd agree with this.  My sister-in-law is hooked on opiates and I've lost track of how many times she's tried to get off them.  Scary stuff.  Use with extreme caution, if at all.  She also has used Kratom, which is apparently not addictive, but I don't know too much about it.

About 2 million Americans abuse or are dependent on them now.

[2Birds1Stone]

I would recommend reading about inversion tables.

I have back issues and got one for Xmas in 2015. I love it so far. I hang 10-15 minutes a day 4-5 days a week.

This is the one I have.

http://www.amazon.com/Teeter-EP-560-Inversion-Table-Relief/dp/B0084FD94C/ref=sr_1_27?s=sporting-goods&ie=UTF8&qid=1460663545&sr=1-27&keywords=inversion+table

[Sailor Sam]

Tens machine?

Good point. The PT demonstrated one during my initial round, but it didn't seem to do much. I feels like Icy Hot. Plesatly distracting, but it doesn't affect the pain. Worth trying again, with a different machine maybe.

I have no answers for you because my pain is in a different area and due to completely different reasons, but "I feel your pain" and can relate. I hope you figure out some long-term relief.

Thanks, yo.

Have you tried acupuncture?

Nope! Hadn't even thought of it. I have an...ingrained western bias, I guess? I made an appt, and holy balls is it expensive. I have Tricare; I'm used to walking out of Dr's offices and pharmacies scot free. Thank god I have a budget <winky>

I definitely would cut out the opiates (#1). You don't want to be hooked on that stuff. And it's less effective the more you use it. Prescription opiates is now the leading cause of death for younger people (overtaking car accidents).

I'd agree with this.  My sister-in-law is hooked on opiates and I've lost track of how many times she's tried to get off them.  Scary stuff.  Use with extreme caution, if at all.  She also has used Kratom, which is apparently not addictive, but I don't know too much about it.

About 2 million Americans abuse or are dependent on them now.

It's so, so hard. The pills will addict me, and ruin my life, I know that. I'm not the special flower that can tread the line between dependence and pain relief. But it's still Sophie's Choice - I can have short term pain managment, and long term life ruination; or I can have this unpleasant companion, and live with it for a long time. Could you turn down the little yellow pill? Could you turn it down every single time? I hope I can, but I'm not certain. Life is long, and the pill is always there. Waiting.

ETA: I hope that last bit comes across as 'brave and fighting' and not 'whining and pathetic'. Hard to convey in text.

[Miss Piggy]

ETA: I hope that last bit comes across as 'brave and fighting' and not 'whining and pathetic'. Hard to convey in text.

I read nothing whiney or pathetic in that.

[former player]

One of the journals (I think?) here is by someone who did have the "last chance" disk removal/fusion surgery for whom it worked a treat. May even have been in your part of the world. Finding it is another matter.

[wenchsenior]

I feel you! I have similar problems...began with a whole bunch of spinal compression injuries as a girl (fell off buildings onto concrete or rocks, thrown off horses in a sitting position, downhill ski injuries, and so on), aggravated by a gait imbalance that was the result of ACL surgery in my 20s, and further exacerbated by desk work for nearly 20 years. Now my pelvic girdle sits unevenly, my lumbar region grinds audibly like metal gears (literally can be heard across a room and I'm only 45), degenerative arthritis, bulging disks, etc. I get a lot of pain flare ups, sometimes nerve problems in my legs, feet, and in terms of digestive gut-signaling. I haven't yet ventured to opioids, and hope to avoid them until I'm too old to care whether I'm addicted.

Regular painkillers help only a little. The best things I've found: 1) yoga and stretching, very consistent and focused on 'balance' across the body, particularly in regard to stretching my more compressed right side, and all the shortened muscles in my front due to 'desk hunch'. Tons of side stretches, back bends, etc.  2) trigger point massage techniques. Because of all the imbalances in my muscles, I easily develop agonizing trigger points in my neck, shoulders, and hips that lock up entire muscle groups.  Discovering my tiny walnut sized piriformis muscle strand in my hip, and rolling that mofo on a tennis ball? PRICELESS PAIN RELIEF. 3) If I am doing these other 2 things, then additional exercise is helpful in general...aerobic and strength training. However, I have a bad tendency to let the strength training lapse first when I get lazy or busy, and then starting over tends to at first exacerbate the pain, so that is tricky. Swimming was helpful. I really need to get back on that.

I also need to do more with mediation techniques...just dabbled so far.

[wenchsenior]

I would recommend reading about inversion tables.

I have back issues and got one for Xmas in 2015. I love it so far. I hang 10-15 minutes a day 4-5 days a week.

This is the one I have.

http://www.amazon.com/Teeter-EP-560-Inversion-Table-Relief/dp/B0084FD94C/ref=sr_1_27?s=sporting-goods&ie=UTF8&qid=1460663545&sr=1-27&keywords=inversion+table

You know, this is actually inspiring me to hang off the local park monkey bars for a few minutes during my daily walk.

[pbkmaine]

I have spinal stenosis, and yoga really helps me.

[Sailor Sam]

I feel you! I have similar problems...began with a whole bunch of spinal compression injuries as a girl (fell off buildings onto concrete or rocks, thrown off horses in a sitting position, downhill ski injuries, and so on), aggravated by a gait imbalance that was the result of ACL surgery in my 20s, and further exacerbated by desk work for nearly 20 years. Now my pelvic girdle sits unevenly, my lumbar region grinds audibly like metal gears (literally can be heard across a room and I'm only 45), degenerative arthritis, bulging disks, etc. I get a lot of pain flare ups, sometimes nerve problems in my legs, feet, and in terms of digestive gut-signaling. I haven't yet ventured to opioids, and hope to avoid them until I'm too old to care whether I'm addicted.

Regular painkillers help only a little. The best things I've found: 1) yoga and stretching, very consistent and focused on 'balance' across the body, particularly in regard to stretching my more compressed right side, and all the shortened muscles in my front due to 'desk hunch'. Tons of side stretches, back bends, etc.  2) trigger point massage techniques. Because of all the imbalances in my muscles, I easily develop agonizing trigger points in my neck, shoulders, and hips that lock up entire muscle groups.  Discovering my tiny walnut sized piriformis muscle strand in my hip, and rolling that mofo on a tennis ball? PRICELESS PAIN RELIEF. 3) If I am doing these other 2 things, then additional exercise is helpful in general...aerobic and strength training. However, I have a bad tendency to let the strength training lapse first when I get lazy or busy, and then starting over tends to at first exacerbate the pain, so that is tricky. Swimming was helpful. I really need to get back on that.

I also need to do more with mediation techniques...just dabbled so far.

I have spinal stenosis, and yoga really helps me.

Two votes for yoga! Any suggestions on where to start? I've done a class here, and a class there. I'm familiar with the basic movements taught to westerners. But right now the idea of downward dog is...no. Fuck nope.

I'm a fan of Kelly Starret and his Mobility WOD. I have a foam roller, and a lacrosse ball which I used for hip mobility, and some back mobility. Piriforms, glutes, tibio band, and some very cautious stuff for the thoracolumbar fascia and the muscles behind it. I do what I can for the muscles, but sadly, you can't roll your spine.

[MsPeacock]

After injections and physical therapy and narcotics for years I can say that I am free of back pain now for several years. The two most effective treatments were rolfing and getting a divorce. YMMV. I have the MRIs to show all the bulging disks and messed up stuff in my back, which is presumably still there. Rolfing fixed the muscles that were knotted and pulling me in the wrong direction. Divorce fixed all the emotional shit that was fucking me up. I had to pay for both out of pocket, neither was cheap. Id say start with the Rolfing because it is cheaper and a faster fix.

[Sailor Sam]

After injections and physical therapy and narcotics for years I can say that I am free of back pain now for several years. The two most effective treatments were rolfing and getting a divorce. YMMV. I have the MRIs to show all the bulging disks and messed up stuff in my back, which is presumably still there. Rolfing fixed the muscles that were knotted and pulling me in the wrong direction. Divorce fixed all the emotional shit that was fucking me up. I had to pay for both out of pocket, neither was cheap. Id say start with the Rolfing because it is cheaper and a faster fix.

I've never heard of rolfing. Sounds like a combination of myofacial release, massage, posture correction, and maybe chiropractic*. Is that a fair assessment? Looks like there are 2 practitioners in Seattle. Super duper.

The divorce therapy made me chuckle. I read it with a dry humour. My wife is pretty great, so I think my milage on that road with definitely vary.

*TIL chiropractory is not a word.

[meadow lark]

I did 10 sessions of Rolfing years ago - I think it is great.

 I assume you've already seen an ortho doctor.  I ❤️ My ortho - he gives me steroid shots that help with a pretty significant sports injury.  Yep.  Damn water aerobics.  It's a death trap.  Oh - spinal surgery is not as much as a gamble as it used to be.  They really have gotten better.  Of course, that argues for waiting as long as possible because they will probably continue getting better.

See a pain Doctor.  Yes - it's a specialty. They are the most up to date on all the options.  There are several prescription NSAIDS that are not addictive and aren't as harsh on your tummy as ibuprofen. 

I wonder if lidocaine transdermal patches would work.  I love them.  I see pt's get really good relief with them.  It's a bitch getting insurance to pay for them, though.

I like acupuncture.  It is much cheaper to go to a "community acupuncture clinic" than a regular acupuncturist.  My visits are $20.

And of course, regular talk therapy.  Because I know you love the Feelz.

[Anatidae V]

I do physio led pilates, where my physio watches me and a couple others for an hour do our own exercises and keeps a close eye on form. Mines in my hip/pelvis, not spine, though I do have pressure points in my spine and every damn thing is connected anyway.

The feels are important because the pain+fear of pain made me so stop doing anything, which definitely makes the pain worse.

[MsPeacock]

After injections and physical therapy and narcotics for years I can say that I am free of back pain now for several years. The two most effective treatments were rolfing and getting a divorce. YMMV. I have the MRIs to show all the bulging disks and messed up stuff in my back, which is presumably still there. Rolfing fixed the muscles that were knotted and pulling me in the wrong direction. Divorce fixed all the emotional shit that was fucking me up. I had to pay for both out of pocket, neither was cheap. Id say start with the Rolfing because it is cheaper and a faster fix.

I've never heard of rolfing. Sounds like a combination of myofacial release, massage, posture correction, and maybe chiropractic*. Is that a fair assessment? Looks like there are 2 practitioners in Seattle. Super duper.



*TIL chiropractory is not a word.

Yes to the myofacial release and massage, which does secondarily fix posture, no to the chiropractor. I've never had a good experience with a chiropractor and find it completely ineffective. Rolfing, on the other hand, works great. You are supposed to do a full series which is about 12 appointments (what I did). Worked. Chiropractors seem to tell me and others to come  back every week indefinitely.

I'm gonna stop before off topic on quackery.

[Anatidae V]

After injections and physical therapy and narcotics for years I can say that I am free of back pain now for several years. The two most effective treatments were rolfing and getting a divorce. YMMV. I have the MRIs to show all the bulging disks and messed up stuff in my back, which is presumably still there. Rolfing fixed the muscles that were knotted and pulling me in the wrong direction. Divorce fixed all the emotional shit that was fucking me up. I had to pay for both out of pocket, neither was cheap. Id say start with the Rolfing because it is cheaper and a faster fix.

I've never heard of rolfing. Sounds like a combination of myofacial release, massage, posture correction, and maybe chiropractic*. Is that a fair assessment? Looks like there are 2 practitioners in Seattle. Super duper.



*TIL chiropractory is not a word.

Yes to the myofacial release and massage, which does secondarily fix posture, no to the chiropractor. I've never had a good experience with a chiropractor and find it completely ineffective. Rolfing, on the other hand, works great. You are supposed to do a full series which is about 12 appointments (what I did). Worked. Chiropractors seem to tell me and others to come  back every week indefinitely.

I'm gonna stop before off topic on quackery.

This sounds amazing, I am going to look into it too.

[HappierAtHome]

Have you tried an inter-x machine? MUCH better than TENS - the relief lasts for days. They are expensive ($5k maybe?). You could call around local physios and OTs to find someone who has one and will use it on you in session.

I know nothing about your injury, but: bathing with a lot of epsom salts in the water? Floating in a special float tank?

Spoon theory / managing my lifestyle (working four days a week; resting a lot; managing boundaries) works wonders for me when used in conjunction with the meds -not painkillers- that reduce the impact of my disease, but my pain comes from a radically different source (lupus/inflammatory arthritis).

[debbie does duncan]

I have had years of massage /chiro/ acupuncture .....and then a physiotherapist said lets try IMS. WOW.
Intra Muscular Stimulation as it is called in the west , is an acupuncture needle that is used to tap a muscle " knot" or "trigger point" to release it.   My spinal muscles were the worst. Some times I feel the needle hit the knot, sometimes I don t. YMMV. Your first visit will be your strongest relief and reaction. PLAN to do as little as possible for post TX !

[Sailor Sam]

HAH: I have not heard of a inter-x machine. Epsom salts and floating in a tank are also possible ideas. I've tried swimming, which is supposed to be very good for back injuries because of the support and decompression, but it made my foot go numb. Which means floating actually put my spine in a worse position. D'oh!

Debbie: I'll look into it. Doesn't sound quite right for my situation with slipped discs. Then again, some of my pain might be from tight and angry muscles surrounding the disc injury. Maybe helping the peripheral muscles relax will help the spine decompress, too.

[pbkmaine]

http://youtu.be/Q00u-60XM9Y

Yoga stretches for back pain. Lots of Yoga for pain videos on YouTube.

Look also on YouTube for Dr. Paul Lam's Tai Chi for Arthritis and Fall Prevention.

[RedmondStash]

I see a practitioner of osteopathic manipulation. Kind of like chiropracty, but gentler. Really helpful with chronic injuries.

If you're in a state with legal medical or recreational marijuana, that might be something to try out too.

And yeah, yoga, built up slowly over time.

I've tried acupuncture for various things but never had a lot of luck with it. Some do, though.

Good luck.

[sheepstache]

I have a similar issue, a bulging disc in the lumbar spine although I forget which number exactly. Fortunately, it only flares up once every couple years and it's getting less severe each time (possibly I'm just damaging the nerve more and more and therefore feeling less...).

Definitely number one help has been better overall muscle tone so of course I'm going to say keep emphasizing that.

Keep analyzing your activities to pinpoint what sets it off. I find I just can't wear shoulder bags, no matter how strong my core is, gotta go with the backpack-with-both-straps dorky style.  I also found biking aggravated it a bit, but hybrids with more upright posture are less of a problem than road bikes.

Re: pain meds, I was actually told that nsaids are better because, by damping down the inflammation, they're actually helping the problem as well as relieving pain. Obviously if the pain relief isn't enough you need to go to the next level, but consider using ibuprofen heavily on days you only have minor pain? Or like, any time you experience discomfort and would normally take nothing.

Most helpful exercise for me as soon as the pain starts is the cobra yoga pose. PT told me to do this. Says it encourages the disc to slide back into place.

[wenchsenior]

I have had years of massage /chiro/ acupuncture .....and then a physiotherapist said lets try IMS. WOW.
Intra Muscular Stimulation as it is called in the west , is an acupuncture needle that is used to tap a muscle " knot" or "trigger point" to release it.   My spinal muscles were the worst. Some times I feel the needle hit the knot, sometimes I don t. YMMV. Your first visit will be your strongest relief and reaction. PLAN to do as little as possible for post TX !

I haven't gone to the needle yet, but discovering trigger point release has been incredible for me...it doesn't completely prevent the pain, and it doesn't instantly cure the pain, but it sure shortens the duration of the flare ups. What is so weird is how sometimes just working intensely on one square cm of my body can have such incredible effect.