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I have been dealing with low back/sciatic pain for 6 years. I've been in and out of many different physical therapists, tried some chiropractors, and even did epidural steroid injections.

I am hoping to find a way to have as little muscle involved as possible while playing to see if that lets me recover and rebuild. Having the horn in my lap doesn't seem to be the issue (and a stand has never helped). It's the load required to keep the horn from tipping forward/to the left that we believe is creating issues. I have some DIY ideas, but before I go too crazy, I wanted to ask:

Are there any alternatives to the Tuba Tamer or the Hug? This would be for rehearsal and individual practice, so it can be as convoluted as it needs to be. Unfortunately, the Hug doesn't look like it would work since I need the bottom bow right up against me. And the Tamer adds bulk below the bottom bow that I don't have room for. And I've already had the leadpipe lowered to allow me to sit with my legs closer together (reduce hip pain). I don't think it has much more room to lower in order to make the Tamer work.

I am playing a front action, piston horn if that matters for stand compatibility.

WillDellinger wrote: ↑Tue Oct 29, 2024 2:57 pm It's the load required to keep the horn from tipping forward/to the left that we believe is creating issues.

I have the same problem. I'd love to know what to do to strengthen those muscles rather than having to stretch them out of pain the next morning. Or to hear suggestions based on your question.

They're still trying to figure out a solution. I can tell you - I generally feel good for a day or two after I do squats. If my legs are a bit wobbly from working out, my sciatica is doing better. Nothing too heavy, but certainly more than bodyweight squats. In that routine, I also do side steps and monster walks with a resistance band just above my knees. And side planks (on knees or feet).

For temporary pain relief - I find that laying flat on my back with heat and TENS (one circuit has a pad on the front of my hip and one on the back/side of my hip/glute. The other circuit on my right, lower back just to the side of my spine). While laying on my back, I'll have my knees bent but have a belt around them so I can relax without my knees falling out to the sides. I know that's complicated, but so far that's the most successful way for me to feel better in the moment (and even for the next day).

Good luck. If you have the means, go see PT. Bring your tuba and have the PT hold it so they can feel for themselves what it's like. I'm testing out topical ibuprofen and/or lidocaine for bad days. Still not sure how much either of those help.

Thanks. Taking the tuba to a PT sounds like a good idea.

I'd recommend Bio-freeze roll-on, arnica cream or one of the CBD-based ointments for topical applications.

I have a whole daily stretching/yoga routine that has built a lot of strength and flexibility in my low back, glutes and piriformis. I still need to stretch out the psoas muscle more (too much sitting). The soreness that I get from keeping the horn from tipping forward tends to hit more mid-back, though, and I don't have anything I do for that.

Unfortunately, I've got 13 years left in my Air Force Band career before I can use anything with CBD. I sincerely hope to have stuff figured out before then!

maybe try a new mattress? Twice now I've gotten terrible tuba-related lower back pain that took months to recover from, and both times buying a new mattress was the key to total recovery.