Question
Hi Heidi,
     I am 52 years old and used to run up stairs for exercise.  I haven't done it for l0 years.  About a week ago I ran up eight flights of stairs two at a time.  At the top I was surprised I was so out of breath.  In the car my back hurt a little.  About 3am the next morning I awoke and could hardly get out of bed.  I couldn't bend over.  The pain was in my lower left side like where my kidney is.  I thought it was a kidney stone.  But then I realized it was from running up those stairs.  I didn't hear anything snap or anything.  Now a week later I can bend over but it still hurts and I have constant dull pain.  
   How long does it take for such things to go away?   I tried a heating pad and it took away the pain while it was on but it came back.  The same with motrin.
    My doctor said she can't see me until the end of July.  Can you give any pointers such as exercise or rest to help?

Answer
Dear Don, thank you for your question.
It sounds like you strained your back, running up those stairs, because your back was in a bent position (leaning forward). Then you sat in the car (back bent again) and the pain worsened. At night you probably slept on your side, slightly curled up (back bent again) and your body had enough. The reason you have pain with bending forward is, because your body is warning you not to do it. When we bend forward, the disc spaces in our spine open up and the discs bulge out slightly, causing the back muscles to go into spasm. Try the opposite direction. Lie on your stomach and see, if the pain moves more towards the center of your back or gets smaller in size. After 5 min raise up on your elbows and forearms, see if the pain further centralizes on the spine. If this helps try leaning with your backside against the kitchen counter and gently lean backwards as far as you comfortably can. Repeat this about 10 times. If this helps, try doing it 10-20 times every 1-2 hours. If you cannot lean against anything, place your hands in the small of your back and push forward.
There is a gret book out by Robin McKenzie "Treat your own Back", it can be found at OPTP.com.
If you cannot find relief with these exercises, try a McKenzie certified therapist (Physical Therapist specializing in spinal dysfunction). You can find a list at the McKenzie Institute website.
In the meantime, avoid bending as much as possible and keep sitting to .5-1 hour, getting up frequently.
Hope this helps, let me know how it turns out.
Heidi