Self traction - Hips / Deep lower lumbar area / Sacroiliac..

On Sep 3, 4:51 pm, "Steve Freides" wrote:
> "shaz likd" wrote in message
>
>
>
>
>
>
>
> >I was hoping someone might be able to give me some pointers regarding
> > some possible self traction? I have done all manner of stretches and
> > exercises, but there is one particular thing I am trying to achieve,
> > but need some advice what/how to go about it.
> > When lying on my back with my head pointing away from the wall, thighs
> > vertical, calves horizontal, and feet planted against the wall.....I
> > want to effect a kind of traction where my thighs are pulled
> > horizontally towards the wall. I have a pole outside, near the wall,
> > where I have tried this by tying a thick rope around my thighs (near
> > my hips), attached it to the pole, then pushed against the wall with
> > my feet. The problem is that the rope simply cuts into my legs too
> > much, before I can achieve any significant stretch. I have tried
> > "forward flexion" over an upright stool inside, and this stretch
> > targets the exact area in question, except there is nothing for me to
> > anchor my feet to, so the stretch is way way too mild. The trick seems
> > to be to have my torso and thighs more or less at 90 degrees when I
> > effect the stretch on my hips. Any advice?
> > Also, if I stand with one foot on a gutter, and the other foot hanging
> > in free space.....if I hang onto a pole for balance and swing the
> > "free
> > leg" backwards and forwards, this feels fantastic, but it just isn't
> > intense enough.
>
> You can accomplish a great deal by learning to hang from a chinup bar.
> I do it regularly and it feels great.
>
> You might also try exercises that teach good things about your spine,
> e.g., anything from Pilates to various forms of yoga right through to
> weightlifting, e.g., an overhead squat using just a broomstick, _if_ you
> learn proper technique, will teach you a lot about how to align your own
> spine. The "face the wall" squat is also great for this - here's a
> YouTube clip.http://www.youtube.com/watch?v=31z5DR9P1kw The exercise,
> which has its origins in Chinese Qigong as I understand it, works fine
> with just bodyweight - start with your feet a bit away from the wall and
> work your way in but do not allow yourself too wide a stance or you'll
> defeat the purpose of the exercise. I prefer to go deeper than what you
> see here, FWIW.
>
> Both these exercises require you to use or develop flexibility in your
> hips, a much-underrated commodity among back pain sufferers, IMHO. If
> you have good hip and shoulder flexibility, you don't need much
> flexibility in your spine for the activities of daily living and, truth
> be told, for many sports as well.
>
> Just my opinion.
>
> -S-http://www.kbnj.com- Hide quoted text -
>
> - Show quoted text -

Aloha Strangers and Familiar Member(s?)!

Please excuse my interruption here, but I've been following this
thread since it started and was at first horrified at what extremes
the OP went through just to get some sort of "traction". I'm happy
that some others have come on and suggested some "safer" sounding
techniques for accomplishing the desired result. However, even some of
the suggestions, for some reason, just don't sound quite safe enough
since people still seem to get hurt.

Why are you trying do-it-yourself traction? Just curious to know if
you've or any of you other than Lavon have gone to a spine doc to see
just WHY you are having sciatica pain? You could have a condition that
simply won't ever heal on it's own, you know. Now don't think I'm an
advocate of surgery, because I'm not and I became that way by being
too trusting and naive with the "medical professionals". If I had
everything to do again, I'd delay the surgery for as long as I
possibly could (even though at the time, it seemed the pain was more
than I could bear. And I did try traction at a physical therapists!)

I think what's happened is I've been able to tolerate a higher level
of pain over the past ten and a half years.

I'd only suggest getting some sort of professional advice on how to do
self-traction at home or you may end up doing some nasty things to
your spine! Spines in humans are so wrong for all the activities we do
and there's scientific documentation to back that up (no pun). PLEASE,
be careful! OK?

Aloha for now,
Hawaiian Wayne
 >> Stay informed about: Self traction - Hips / Deep lower lumbar area / Sacroiliac.. 

On Aug 31, 7:02 pm, shaz likd wrote:
> I was hoping someone might be able to give me some pointers regarding
> some possible self traction? I have done all manner of stretches and
> exercises, but there is one particular thing I am trying to achieve,
> but need some advice what/how to go about it.
> When lying on my back with my head pointing away from the wall, thighs
> vertical, calves horizontal, and feet planted against the wall.....I
> want to effect a kind of traction where my thighs are pulled
> horizontally towards the wall. I have a pole outside, near the wall,
> where I have tried this by tying a thick rope around my thighs (near
> my hips), attached it to the pole, then pushed against the wall with
> my feet. The problem is that the rope simply cuts into my legs too
> much, before I can achieve any significant stretch. I have tried
> "forward flexion" over an upright stool inside, and this stretch
> targets the exact area in question, except there is nothing for me to
> anchor my feet to, so the stretch is way way too mild. The trick seems
> to be to have my torso and thighs more or less at 90 degrees when I
> effect the stretch on my hips. Any advice?
> Also, if I stand with one foot on a gutter, and the other foot hanging
> in free space
>.....if I hang onto a pole for balance and swing the "free
> leg" backwards and forwards, this feels fantastic, but it just isn't
> intense enough.

I used to date a pole dancer (stripper) who did that.
 >> Stay informed about: Self traction - Hips / Deep lower lumbar area / Sacroiliac.. 

On Aug 31, 7:02 pm, shaz likd wrote:
> I was hoping someone might be able to give me some pointers regarding
> some possible self traction? I have done all manner of stretches and
> exercises, but there is one particular thing I am trying to achieve,
> but need some advice what/how to go about it.
> When lying on my back with my head pointing away from the wall, thighs
> vertical, calves horizontal, and feet planted against the wall.....I
> want to effect a kind of traction where my thighs are pulled
> horizontally towards the wall. I have a pole outside, near the wall,
> where I have tried this by tying a thick rope around my thighs (near
> my hips), attached it to the pole, then pushed against the wall with
> my feet. The problem is that the rope simply cuts into my legs too
> much, before I can achieve any significant stretch. I have tried
> "forward flexion" over an upright stool inside, and this stretch
> targets the exact area in question, except there is nothing for me to
> anchor my feet to, so the stretch is way way too mild. The trick seems
> to be to have my torso and thighs more or less at 90 degrees when I
> effect the stretch on my hips. Any advice?
> Also, if I stand with one foot on a gutter, and the other foot hanging
> in free space.....if I hang onto a pole for balance and swing the "free
> leg" backwards and forwards, this feels fantastic, but it just isn't
> intense enough.

I'm not sure what the heck you're talking about, I've re-read this
several times. But try this and see how it goes for you - if your
problem is in the hip/sacroiliac joint, particularly if it's an
imbalance issue in the hip (such as caused by one leg being longer
than the other), you'll feel this: stand in a doorway, with back to
one wall. Raise one leg and place your foot flat against the other
wall, as high up as you can (comfortably). Press your foot against the
wall while keeping your back flat against the other wall and relax
into the stretch (don't force it and don't go overboard with it). Then
switch sides and do the other side (always do the other side and not
just one). Never do this stretch more than once a day though (learned
that the hard way!).

A yoga pose you can practice is the downward dog, but get a yoga
instructor to show you the proper form, or at very least, do some
googling for detailed instructions because this is really easy stretch
to do wrong. It takes a lot of practice so keep repeating it and never
force the move.

Kind of a modified downward dog is to stand facing a counter or
railing that's about waist height, a few feet away. Spread your legs
keeping feet pointed forward. Without locking your knees but keeping
legs straight, bend at the waist, keeping back perfectly flat. Make
sure you don't round your back. Try to ease yourself so your arms are
resting on the counter and your back is horizontal to the ground. Hold
this position and relax into it, stretching/flattening your back, then
feeling it in your butt/hips, and finally, stretching your
hamstrings.

I second the yoga recommendation. Yoga has helped me to realize that
my lower lumbar/sacroiliac problems originate elsewhere. In my case,
tight hamstrings are a big culprit. I also agree with the poster who
suggested that chairs are a problem. Yoga will also teach you never to
bend over at the waist unless your hips are "unlocked." This is a hard
thing to describe but once you figure it out it's like an "ah-ha"
moment. The spine itself isn't meant to bend.

As for traction, you can always try draping yourself over an exercise
ball. Works for me, but I'm not very tall so YMMV. The cobra position
is good too but in my case I finally figured out that extension was
what I needed, not more flexion. Again YMMV.

I am not responsible if any of these moves create worse problems for
you.

jen
 >> Stay informed about: Self traction - Hips / Deep lower lumbar area / Sacroiliac.. 

"Hawaiian Wayne" wrote in message

> On Sep 3, 4:51 pm, "Steve Freides" wrote:
>> "shaz likd" wrote in message
>>
>>
>>
>>
>>
>>
>>
>> >I was hoping someone might be able to give me some pointers regarding
>> > some possible self traction? I have done all manner of stretches and
>> > exercises, but there is one particular thing I am trying to achieve,
>> > but need some advice what/how to go about it.
>> > When lying on my back with my head pointing away from the wall, thighs
>> > vertical, calves horizontal, and feet planted against the wall.....I
>> > want to effect a kind of traction where my thighs are pulled
>> > horizontally towards the wall. I have a pole outside, near the wall,
>> > where I have tried this by tying a thick rope around my thighs (near
>> > my hips), attached it to the pole, then pushed against the wall with
>> > my feet. The problem is that the rope simply cuts into my legs too
>> > much, before I can achieve any significant stretch. I have tried
>> > "forward flexion" over an upright stool inside, and this stretch
>> > targets the exact area in question, except there is nothing for me to
>> > anchor my feet to, so the stretch is way way too mild. The trick seems
>> > to be to have my torso and thighs more or less at 90 degrees when I
>> > effect the stretch on my hips. Any advice?
>> > Also, if I stand with one foot on a gutter, and the other foot hanging
>> > in free space.....if I hang onto a pole for balance and swing the
>> > "free
>> > leg" backwards and forwards, this feels fantastic, but it just isn't
>> > intense enough.
>>
>> You can accomplish a great deal by learning to hang from a chinup bar.
>> I do it regularly and it feels great.
>>
>> You might also try exercises that teach good things about your spine,
>> e.g., anything from Pilates to various forms of yoga right through to
>> weightlifting, e.g., an overhead squat using just a broomstick, _if_ you
>> learn proper technique, will teach you a lot about how to align your own
>> spine. The "face the wall" squat is also great for this - here's a
>> YouTube clip.http://www.youtube.com/watch?v=31z5DR9P1kw The exercise,
>> which has its origins in Chinese Qigong as I understand it, works fine
>> with just bodyweight - start with your feet a bit away from the wall and
>> work your way in but do not allow yourself too wide a stance or you'll
>> defeat the purpose of the exercise. I prefer to go deeper than what you
>> see here, FWIW.
>>
>> Both these exercises require you to use or develop flexibility in your
>> hips, a much-underrated commodity among back pain sufferers, IMHO. If
>> you have good hip and shoulder flexibility, you don't need much
>> flexibility in your spine for the activities of daily living and, truth
>> be told, for many sports as well.
>>
>> Just my opinion.
>>
>> -S-http://www.kbnj.com- Hide quoted text -
>>
>> - Show quoted text -
>
> Aloha Strangers and Familiar Member(s?)!
>
> Please excuse my interruption here, but I've been following this
> thread since it started and was at first horrified at what extremes
> the OP went through just to get some sort of "traction". I'm happy
> that some others have come on and suggested some "safer" sounding
> techniques for accomplishing the desired result. However, even some of
> the suggestions, for some reason, just don't sound quite safe enough
> since people still seem to get hurt.
>
> Why are you trying do-it-yourself traction? Just curious to know if
> you've or any of you other than Lavon have gone to a spine doc to see
> just WHY you are having sciatica pain? You could have a condition that
> simply won't ever heal on it's own, you know. Now don't think I'm an
> advocate of surgery, because I'm not and I became that way by being
> too trusting and naive with the "medical professionals". If I had
> everything to do again, I'd delay the surgery for as long as I
> possibly could (even though at the time, it seemed the pain was more
> than I could bear. And I did try traction at a physical therapists!)
>
> I think what's happened is I've been able to tolerate a higher level
> of pain over the past ten and a half years.
>
> I'd only suggest getting some sort of professional advice on how to do
> self-traction at home or you may end up doing some nasty things to
> your spine! Spines in humans are so wrong for all the activities we do
> and there's scientific documentation to back that up (no pun). PLEASE,
> be careful! OK?
>
> Aloha for now,
> Hawaiian Wayne
>
Lemme 'splain this thing to you, Wayne - we are talking 'natural traction'
which is another way of saying 'natural decompression' - you are upside down
and hanging vertically which reverses 'natural compression' on your spinal
discs which is the effect of gravity over many years of walking upright.
See, we are genetically very similar to apes and walking upright is not all
that 'natural' for humans. So to reverse 'natural compression' we do
'natural traction' or inversion to get 'natural decompression'. All very
healthy and 'natural' and nothing to be concerned about for a healthy
person. I would be far more concerned about the unnatural effects of natural
compression due to the forces of gravity.
 >> Stay informed about: Self traction - Hips / Deep lower lumbar area / Sacroiliac.. 

On Sep 1, 10:47 pm, "california_chief"
wrote:
> I was taking Rx strength INDOCIN 3x50 daily between 1976 and 2000 for
> ankylosing spondylitis.
>
> Never once had a stomach problem and though it did not stop the progression
> of the disease, it did ease the pain (especially in the morning).
>
> The FDA did approve a weak, "sissy" formula/version after I began taking the
> Rx.

Indocin, at least the non-generic form that my doctor prescribes, is
still very powerful, did you mean they approved a weaker, OTC version
of indocin? I'd be interested in knowing about that, have't heard of
it at all. But I'm not quite sure what you mean, a weaker
version.... ?

I've been taking between 225mg and 375mg of indocin for about two or
three years now, and have yet to see any problems from it either, and
I have a fairly sensitive, delicate stomach. Many of my other meds
make me throw up or feel very ill, but not this one. My (ex) doctor
tried to get me off indocin when I first started seeing her, for the
sole reason that the "potential risks" worried her, not that she
elaborated on what exactly those risks were. Less than a week off the
indocin and I was in so much pain and so sore I couldn't get out of
bed for more than a few hours a day, and begged my doctor to let me
take it again. I hadn't realized how much it was doing, actually, or
how much worse condition my body was til I stopped taking it. :/

Dragonfly
 >> Stay informed about: Self traction - Hips / Deep lower lumbar area / Sacroiliac..