Nurse Seaks Lumbar Pain Relife!?
I’m a young nurse 21 to be exact, and I’ve been working as a CNA/LNA since I was 17. I have terrible lumbar pain all the time from over extending, and twisting and turning. I working on getting better at using my body mechanics. My question is, other than those home hot packs, and bengy (and other topical medications) that I anyone can suggest. I don’t really want to take any medication if I can avoid it.
So let me know if anything has worked for you, or if there are any pillows, massages, ect that you would recommend. Also, If there are any other nurses out there let me know what’s worked for you!!!
Thanks!
I used to live with a nurse and know they get a good workout.
One of the muscles that could be overworked in your case is the quadratus lumborum (QL), easy to pull when dragging things or arching the ribs toward the pelvis, which is its job.
Place your hands on your hips, fingers forward, and settle your thumbs into the lower back, pressing both in toward the spine. Work your way up gently, toward the ribs with each press, and examine for sensitive areas.
The QL attaches the pelvis to the upper 4 lumbar transverse processes and lower rib, so when it’s out of whack, the pain spreads throughout the lower back resulting in a good amount of splinting. Worst case, it can completely immobilize you.
This one is hard to work deeply by yourself through the superficial muscles, but you might be able to work it with a tennis ball against the wall or floor. Just mind the kidneys and get some help near the spine if you need more pressure. Sometimes you can access portions of it via the lateral portion of the abdomen.
Stretches for this muscle can help down the line. The narrow doorway stretch, pressing the hands into one side while flattening the lumbar curve on the other side and lifting each knee in succession, always feels good.
Later, you can try reaching down to the opposite toe and other lateral stretches.
Don’t forget the heat before you do the work.
Good luck… you’ll get there.
I’ve had lumbar pain for MANY years…going back to being knocked off my feet by a convulsing patient. Assuming you don’t have any problems like degenerative disk disease, etc., one of the best things I can recommend to you is chiropractics. There were many days when I couldn’t have functioned without it.
Strengthening your core muscles (abs and back) is the best route to go. The vast majority of back pain is caused by weakened and deconditioned core muscles. A proper strengthening and stretching program could do wonders. You can check one out at http://www.YourHealthyBack.com .
Hope that helps,
Dave S.
Owner, Perfect Fit Personal Training Studio
http://www.thetruthaboutdiets.com