Encouragement Needed

"If you want a strong, resilient back you should strength train. Do some heavy deadlifts and squats. I swear by this, I do it myself. I weigh 135lbs and am 49 years old and have worked my way up slowly to 160lb squat and 210lb deadlift. Makes a big difference"
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Speaking from personal experience, in some instances deadlifts can cause more problems. I cannot do deadlifts any more, even with relatively light weight. I have always been a weight lifter, from the time I was 15, and believe in using weight to increase body strength but sometimes with pre-existing back problems you just can't.

If the OP can do it, then that's great. But definitely listen to the feedback your body gives you. If I do deadlifts, generally within 2 days I will throw my back out and look like Quasimodo for about a week. And I know I'm using proper form. It's just a weak point for me.

I suffered from back problems for decades before finally getting a decent diagnosis, developing a decent understanding of the situation, and learning simple preventive measures that have worked for about a decade.

From my experiences, reading, and discussions with Drs., PTs, OTs, and trainers, I've learned that many back and pelvis problems can be root caused to strength and/or flexibility imbalances and/or weaknesses in soft tissues which cause spine and/or pelvic tilting, curving, or rotating.

I suggest having someone skilled in the art evaluate your strength, flexibility, posture, gait, and habits. For one example, if you sit a lot, you are likely to have relatively tight hip flexors and loose hip extenders. Another example is if you play handed sports (like golf, tennis, etc.), you may well have rotational imbalances from the twisting. Simple exercises and stretches can be found that mitigate and prevent problems for many people.

I also want to comment on the sleep system concern mentioned in the original posting. In dealing with back pain, I've had the most success using an air mat and a thermarest stuff sack pillow with a sit pad and some clothing inserted inside for comfort. The pillow height can be adjusted by adding or deleting clothing or air in the pad, even in the middle of the night. The combination allows for comfortable sleeping in various positions (sides, back, front) which is a great help in adjusting to bodily discomfort and allowing for rotisserie sleeping. I also insist upon a rectangular bag which allows for a wider range of sleep positions (even swastika/falcon). You may also want to consider this to achieve comfort.

Obviously, this adds some weight. In my case, 18 oz for a large air mat; 2 oz for the stuff sack/pillow; 3.5 oz for the sit pad (dual use); and 46 oz for a tall sleeping bag (newer models are probably less). I find the weight worth it to get a good night's sleep.

Last of all, I always pack a few muscle relaxant tabs for night use in case of a flare up. These things have helped me to continue backpacking despite back problems. Perhaps some will be helpful to you.

Here's an additional consideration.

For the past several years, I have been going to see a Rolfer, especially for my back and knee issues that spring up once in a while. While some people have marginal success with the practice, my wife and I have benefited greatly from it, especially with our particular therapist. As far as I can tell, I understand that Rolfing is essentially the inverse of Chiropracty, where bones are realigned primarily through soft tissue manipulation. A typical session lasts about an hour.

My therapist's analogy is that our muscles, tissue, and fascia (tendons?) hold our bodies skeletal system together primarily through tension, similar to the way that sailboat masts are held in place. And so he is essentially calls himself a human ship rigger.

A well mad short documentary called "Two Hands" came out several years ago, which had to do with a famous pianist completely loosing the use of his right hand. After a ten year struggle, he regained use of his hand through Rolfing therapy.

For more info: http://www.rolf.org/about/history

Three weeks in, working with the PT, pain seems to have plateaued. Hopefully will start decreasing again some time.

Meanwhile I note that laying on my stomach and exhaling gives me considerable relief. Clearly I just need to train myself not to breathe :)

I'm restraining myself from new equipment purchases, though Aarn packs look quite intriguing.

When I was stationed in the ARMY in Hawaii between the ages of 18-22 I slipped a disk in my back and ripped a muscle pretty badly.

For 2 years the disk slipped out of place regularly. I got tired of going to the doctor just to have him push it back into place so I started essentially lightly slamming my back into trees or walls depending on where I was at the time. Hurt like mad to do it, but it worked and it finally fused itself in place.

Traditional medicines and therapy didn't seem to help much, and I didn't want to take pain pills for the rest of my life, so I started going to an acupuncturist about once a month. That helped a lot.

I'd suggest getting a second medical opinion and looking into non-traditional treatments too. Could have no effect, could help a lot.

Just my 2 cents worth.

I started having back issues 30 years ago. I ran hard and fast, and rode bikes, and especially, backpacked and did mountaineering for fun. One day I bent over at the waist and picked up a kid. POw! I was in excruciating pain, and once in the house, could not get up off the floor or bed. It slowly got better, but never went awaycompletely. I was able to backpack, cycle, but not run. I could train for a big peak by walking on a treadmill, but running would not work for me.

8 years ago, age 56, I was feeling strong and fit, and did a stupid event that pounded my back, and the next day did a second pack pounding event (mountain biking downhill on a washboard road). That night I could feel the numbness moving down my left leg, and it was very painful. I went in to the emergency room, barely able to walk. I got on about 5 different meds, and had an xray when the swelling went down. The photo clearly showed a bead about as big as a pea pushing out of my disk, and pushing on the sciatic nerve.

The doctor said no problem, a quick nick with the scalpel and that would be fixed. A soccer team parent was a nurse at an orthopedic doctors office, and she said try to walk it off, and delay surgery as long as possible.

I walked around the soccer field, and it would take me the whole hour the make it around once. Gradually, it got better. I was afraid of getting on my road bike, so I got a recumbent trike, and found it so much more comfortable to ride, and it was hugely fun. I've ridden it every day since then, and its the highlight of my day. I did a 35 mile bike event last weekend, and I did very well.

Luckily my backpack hits me just where some pressure feels good, and I can backpack fine. I do try to keep my load light, however. I do free weights, cycle every day, and have started doing yoga. I'm ok for a 40 pound pack, which is about what I have for a 7 day trip.

I would keep at it, and walk as soon as the pain lets you, and do exercise and yoga. Recumbent bikes are great for exercise and back support, and man are they fun!

more info about recumbents: bicyclepatents.com
more info about my backpacking: backpackingtechnology.com

I read MRI's for a living, and can vouch for everything Jennifer said. I myself would have disc surgery only as a last resort (i.e. ready to kill myself due to pain, or evidence of nerve damage such as muscle atrophy). MANY people are walking around with bulging or protruding discs. PT and appropriate exercise are keys. And FWIW, from what I see in my practice cervical disc surgeries seem to have fewer adverse outcomes than lumbar surgeries.

Ask 100 who have had lumbar surgery if they feel 100% good as new. You'll be lucky to find 5 who do.

New comment probably means it's time for an update. Thanks for the "avoid surgery" validation; I've not let my doc even schedule me for a neurosurgeon consult, figuring there's no reason to put myself in the care of someone who cuts for a living.

About 6 weeks out from the initial injury, the PT guys got to the "we give up" point, ie, they'd stabilized things and made them somewhat better, but had no "cure." So I'm still doing a variety of extension exercises (extension relieves for me, flexion hurts) on a daily basis and waiting things out. Now I'm 9 weeks from initial injury, and things are definitely mending: constant pain at only a 1-2 level (so about the same as my arthritis anyhow), large patch on my right thigh more parasthesia than pain. Still can't site for more than a few minutes, but found a semi-reclined position for my truck seat that lets me drive.

Daily drug dosage is down to 50mg Tramadol, 25mg Amitriptylene, 300mg Gabapentin (the latter two at bedtime are giving me a decent night's sleep).

So not 100% yet but well on the way and way better than I was a month ago. Planning for my first (tiny) hike and overnight next week.

Thanks again for all the support, folks.