I am recovering from an injury to my middle back. What can I do to help myself? No physiotherapist are nearby.

Question

I can't do standard back strengthening exercises because of increased pain. Also have fibromyalgia so my stamina strength and flexibility are very limited. I am overweight and want to reduce and tone (to help myself) but am so limited in what I can do. I know diet alone is not enough, but even a short walk results in a lot of pain. Any suggestions?

Answer 1

Fibromyalgia complicates everything. If you have access to a swimming pool that would be your best exercise. anything else is going to cause you a lot of pain. If there's a chiropractor nearby they could help you with exercises. I'm enclosing a link where you can find a chiropractor in your area. I've also written an article on Fibromyalgia that goes over everything you can do for yourself at home. It's too large to place here so just go to the link.

Answer 2

Do You have access to water that is neck deep,Get in and wade,water will take weight off Vertebra, Just walk, I had two disc removed,The exercises that P. T. had me do didn"t help.Do be cautious about anyone that wants to move Your
Back around,They will tell You they have 80% success---The reason they say that is 80% of Back injurys Heal there self.
I had the same problem and it was painful to walk,no one who hasn"t had what you are talking about doesn"t know or relate to Your case/ another thing don"t sleep on your stomach, Place pillow under Knees when you Lie down-Also when sleeping on side ,One side probably hurts more than the other,Place Pillow between Knees,will keep hips and Spine more in Alignment,As to the Weight over 50% of us are.So take Heart ,Take a look at Mattress, Ibought a Semi-Firm Serta, tossed the other one./ I'll pray for You,You will get better.I walk 3 Mi day can jog but not good for knees.The Neurontin --oxy-contin and other pills don"t need.I say your Fibromyalgia will improve also.Good Luck and keep moving.

Answer 3

I know exactly what your going through and I too have Fibro. It resulted from a back injury 11 yrs. ago. Mine has been very severe. After my injury - everyone, even doctors, told me I must move around, do daily chores, go to work, etc. They were WRONG in my case because I ended up having two excruciating "attacks" that were like lightning hitting me. I went down to the floor each time. After the second one approx. 1 month after initial injury, I was in horrible pain for life, along with all the other nasty stuff that comes with severe Fibro. DO NOT LISTEN TO THOSE THAT SAY: GET UP, GO TO WORK , DO YOUR CHORES, ETC. Pamper yourself for a month or two - be careful with bending, rushing around and stressing. God, how I wish I'd done that and listened to my body instead of listening to EVERYONE ELSE.
Anyway - 3 mos. ago I started a new therapy called cold laser. IT HAS WORKED WONDERS REDUCING MY PAIN LEVEL!!!!! It has saved my life and brought joy back into my being. Research cold laser on Google. Also, my Dr.'s web site www.denvercoldlaser. If you can't find a provider in your area I truly suggest driving/flying to one in another state. Best wishes to you. Please....Listen to your body!!!!!!!!

Answer 4

I too have a back injury from a fall. have u seen a pain specialist,, u may need a referral but it is worth it. Specialist can start u on meds and simple in bed lying down exercizes. lie in bed and lift ur right leg ten times then lift ur left leg ten times. do the same thing with both arms. Do this upon waking and sleeping. it helps keep muscles flexible. God bless u my friend.. donalore

Answer 5

pain killers so you can get out and walk, you'll find that as the weight comes off the pain will go as well,good luck.