Its been a week since I wrote about my chronically bad back, I’m still in this massive flare, and its no wonder as I’m currently packing up a big bungalow and downsizing to a smaller bungalow.

So lots of bending, packing boxes, and organising. Even though I’m not doing heavy lifting its still causing havoc throughout the body.

As my Physiotherapist said no to steroid injections, I’ve increased my Tramadol from 1 to 2 or 3 per day, my oil from 0.1x 2 to 4 times a day, and added paracetamol to 3 doses a day. Along with adding some  rest periods, with hot water bottles too.

But I also had an appointment booked in with my Physiotherapist too. In which we discussed ways to manage the massive increase in pain and stiffness. I get a lot of piriformis pain on top of the usual central lower back pain too. So I told him all about that as well.

Been instructed to try these two stretches whenever its feeling tight and restricted in the back. To hug the knees to the chest, and gently rock from side to side.

And to do some baby cobras, or full cobras to strengthen up the spine.

I go back in November to see if these have helped over the next 4 weeks, and go from there.