Hi Dee,

I've been going through this problem for a couple of years now. I was very active, dancing and cycling as well as other activities.

Six months ago I had trouble walking 3 steps and thought I was going to have to give it all up.

I tried everything but ultimately had to do a lot of research myself:

Chiros-good and bad

Physios-good and bad

Yoga and related activities, etc.

Finding people with the right knowledge is important. So I'd ask in your dance community who do people go to. Don't just go to the local chiro or physio. Find those that specialize with dancers or sports medicine.

A few things that worked for me were:

1. Going to a physio that specialized in whiplash (yes, it can be in the lower back). The physio I went to practised "Gunn Inter-Muscular Stimulation". This is a very aggressive form of accupuncture developed by a Dr. Gunn for our provincial car insurance plan. They go after the injured muscles instead of trigger points. It was after I started this that I started getting the first signs of relief.

2. I've had several different diagnoses:

Whiplash
Bursitus
Herniated Disk (that's the bulge)
Psoas Syndrome
Illiotibial Band Syndrome
SI or Sacroilliac Syndrome
Combinations of the above

Researching books & websites I basically found the same treatments and stretches listed in all of them. Tried 'em all with little success.

Then I came across the University of Michigan's website. They had the same exercises but:

a. Done differently e.g. hi reps vs long held activities

and

b. Subdivided advice e.g. every source advocated some form of abdominal work. For herniated disk U of M says things like "If you still have sciatic pain in one leg do not do the abdominals." (not exact quote). That is incredible insight for a sufferer.

I just tried their suggested exercises for each of the diagnoses above until I found those that started to work for me. In my situation it's the Herniated Disk exercises and a bit of Iliotibial Band exercises. I skipped the abdominals. Within a few weeks the sciatica in my right leg has cleared up and pelvic irritation is reduced. I still have pain in the left hip but I haven't had a back spasm in over 6 months. But I'm back dancing and even practicing. (Although I avoid Quickstep and Jive at the moment).

Your situation might differ but here's a link to their herniated disk site:

http://www.med.umich.edu/1libr/sma/sma_herndisk_crs.htm

3. I also reccommend the book:

Spinal Stabilization II by (Rick??) Jemmett

OB

BTW: I had my MRI yesterday.

I've made this point before, but i'm doing so again, as it is so important.
Problems with your back have the potential to change your life (sadly, for the worse) so spare no effort or money to resolve them and TOP priority in my view is to have an MRI scan so a specialist can see exactly what the problem is, and treatment can be optimised, and you stand maximum chance of a full recovery.
i know in the states medical treatment can be expensive. So - what the hell- hop on a plane to ireland and buy a scan for $1000 dollars if that's the cheapest way. Money very well spent in my view.

Phil,

Good point.

Although we have a national health system in Canada with long waits for things like MRIs they are one item we allow to also be done by private clinics.

Private clinics here charge around $1,000 Canadian (approx. $820 US)and we might be a bit more accessible than Ireland for a US citizen.

OB

I couldn't agree more. The MRI is vital so that a specialist can determine exactly the route cause. I have had this problem since December 2003, after chiro treatment which only eased some of the pain - and when I had reach the point of endless sleepless nights, no position being a let up - I had an MRI.

I came from a sports, dance background so was used to being very active. You MUST slow down though and rest, it is one of the few things you can do to aid your body's recovery... listen to what it is telling you. My problem was so bad in the end, I opted for a steriod injection into the disc (MAY 2005), something I never thought I would do, but I am so glad I did. It is surprisingly quick and painless and I only suffered a little discovered for a few days but still nothing compared to before I had it.

I am delighted to say that I am now back into moderate exercise and dance, but doing so mindful of the disc... avoiding leverage from the hips bending forward and obviously no weights involved. Plenty of steady and slow stretches.

You can get over this, you just have to allow your body the time and respect to repair. I allowed mine to get to such a point where my whole body and mind was stressed by it, trying to soldier on regardless..... the steroid took away, rapidly, the inflamation surrounding the disc which affected the sciatic nerve so viciously and gave me some breathing space to adjust to the condition.

It will get better just give it time and respect.

I got better! The disc settled down. It was hard starting school not being able to run, jump, skip and hop with my kindergarteners. (I'm a kindergarten-5th grade music teacher.)
I was dancing full-time (for me 5 hours a week or so) by October.
I started having some pain about a month ago on the right side, more my hip than my lower back. (I'd notice it during or after lessons on my rumba routine, especially after a layback).
So I started doing the exercises that my physical therapist had me doing last fall. Plus, I added the cobra and locust poses to my yoga practice. (I started yoga classes in September--my back was stronger then from the physical therapy but inflexible--couldn't touch my toes!)
I am very careful at school when I lift or move xylophones--lifting from the legs instead of from my back.
Thanks for all the advice (as I sit straighter on the sofa!).

I'm glad to hear that things got better for you. This was a scary thread for a while....

Brilliant news, Dee.
the cobra exercise is a good one - it was recommended to me by the specialist after studying my scan, and i do it regularly - especially after any abs work. Keep exercising sensibly and keep flexible and strong and you'll be yourself again before you realise it

phil,

My MRI was negative and the rheumatologist said no arthritis or deterioration. He feels it's a lower back injury (and we did have a bad car crash).

I'd say I'm better off now than this time last year but still can be excruciating and day to day.

Likewise I've found the cobra helpful. Lately I've found added relief with two other exercises:

1. A standard hip-flexor stretch only in a more erect position. Most hip-flexor stretches have one knee near or on the floor. One of the personal trainers at our YM/YWCA has me doing this stretch in a much higher position and the result is a much longer stretch (lengthwise) through the quads and abs as well.

2. Rather than doing bridges I've found laying on my stomach and then isometrically tensing and relaxing the muscles closest to the lumbar vertebrae is more effective. Interestingly, I'm a stocky build and thus have a flatter spine in the lower lumbar region. Since doing this exercise I seem to be developing a better inward curve and some tension has been taken off the spine.

Tomorrow I start a low back yoga course offered by our yoga centre specifically for low back problems. We'll see.

Still kickin' (as much as possible) and screamin'.

OB

Hi,
I suffered from two bulging disks as well. In 2003, I feel down a flight of stairs directly on my right glute. I suffered from terrible sciatica (as you know a peirpheral nerve that extends through butt and spreads to the end of the leg and is affected when a bugling disks presses on it). I was only 19, and told to not move as much as possible, and became depressed overweight and unhealthy.

I eventually convinced my doc to sign me up with a physical therapist and after a month, I started gaining strength again.

year later, i enrolled in my first ballet class ever, and to this day I still feel bouts of pain, (ecspecially whle sitting), but simply refer to my exercises and keep on dancing. i now have started ballroom, and I love it.

MY advice is, see a postural specialist ( a physical therapist) posture when aligned can take stress of the disks and help you a ton. Avoid sitting for more than 20 minutes at a time w/out stretching (I know it's annoying but I've gotten used to it, I always stand in class at work, at the computer I constantly stretch, and i only sit while driving!) you'll find that this benefits your health in the long run by forcing good posture if you pay attention to it!