Walking Wounded

Once every few years, I'll do something to throw my back out. The first time was in my 40's when I bent over to pick up a pencil, and couldn't straighten up for an hour  (my face was stuck within licking distance of the dog and I was too impaired to push her away. 60 minutes of 'sit', 'lie down', 'stop it, damn it').

This time I'm able to move, but I've been in pain and had some difficulty standing up from chairs for 3 days. It's gradually improving, but I had to be helped off the ice tonight as I felt fine walking, but couldn't stroke more than halfway round the rink or extend my legs while stroking.  Cruella just sent me home.

The exact problem has always been unidentified but it's probably an iliotibial band problem, plus a chronic case of 'snapping hip'. There's tests to identify the really bad stuff (herniated discs has clearly been eliminated and it's not piriformis syndrome either), so I'm stuck with the 'it will get better with time' treatment. Time for home remedies!

Fortunately, my pain is your gain. Stuck with an annoying pain in the lower back and hip? Here's some stretches that have worked for me.

Although these stretches are directed at piriformis syndrome, I've found figure 18 (below) to be amazingly effective over the years whenever my back pain pops up.

I cross the leg on the sore side over the leg on the good side.
I sigh with relief

Since I also have 'snapping hip' (a popping in the hip when doing certain rotations with the leg while it's in extension) I have to take care of that too. The Army (!) has a whole document on this, which you can download here. (Note the overlap with the piriformis syndrome stretches, those things have so many applications!).

I think this problem popped up for me because of Hurricane Sandy. Since I wasn't on my regular schedule, I neglected my daily stretching regimen, and I'm paying for it. 

The internet is useful in finding these helpful home remedies for problems like this. I've rounded up a few for you to look at, but if you have similar issues, just google a description and root around in the web pages until you find something promising.  At the very worst, if you try a stretch and it causes more pain, you know it's time to stop. At the best, if you find the right stretch---ah, it's wonderful.