Lower Back Pain - 6 months post hysterectomy

Hi Sisters,

I’m 6 months post-op. Had a total hysterectomy via abdomen. I’ve been having chronic lower back pain after standing for a few months now. Anyone have a remedy for healing? Thanks and be well.

Back pain after a hysterectomy is commonly caused by overusing the back muscles to compensate for a weakened core, and it can continue unless steps are taken to strengthen thos muscles. To strengthen your entire core, including your back muscles, I recommend an online Pilates class. Stretching your back muscles can also help; I've begun to notice recurring back pain since I've been staying at home because of the pandemic, and my favourite stretch involves lying on my back, hugging my knees into my chest, and rocking back and forth for a wonderful massage - I'm a side sleeper, and, I've started sleeping with my knees tucked into my chest to conserve body heat during yet another cold Canadian winter, and it's also made a significant difference, especially last winter, after I pulled a back muscle shovelling snow. What I also recommend for fast relief is capsaicin, the chemical compound that puts the heat in hot peppers; just add a pinch of cayenne pepper to your favourite moisturizer, and rub it in where it hurts. Best wishes for beating the pain soon, and for continued health and healing!

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I second the stretching. My favorite stretch to release tension is to lie on your back on the floor, knees bent and feet flat on the floor. Flop both your knees to one side and take your arms to the other for a good twist, then switch sides. I can usually feel or even hear the vertebrae crack. Applying a heating pad and taking an anti-inflammatory on days your back hurts more.

Check your posture, you still may be subconsciously "hunching over" to protect your core. A Sister has mentioned this in the past as helping her.

Also, find an exercise routine which focuses on strength and includes both a core and back segment - cardio is good for the heart, but strength training helps your muscle groups. I pump iron (I like the challenge), but fitness programs like Pilates and Barre use body weight to accomplish similar results. Yoga can add flexibility and help with posture. The key is to find one you like so you'll stick with it; doing strength training 2-3 times per week can make a difference. You won't "bulk out" either, not even pumping iron. I've been lifting in a group class setting for over two years and have muscle tone without bulk.