Throwing your back out is a common phrase for a sudden, sharp pain in the lower back that is alarming and debilitating. This condition typically occurs due to muscle strain or a ligament sprain. But exactly what happens when you throw your back out? And
what should you do next to manage the pain and promote healing? Read on for answers to these questions, along with helpful
tips for recovery and relief.
What Happens When You Throw Your Back Out?
You can injure your back muscles in several ways, but improper lifting is a common culprit. When you awkwardly lift something heavy or twist your spine while bending, you can strain or tear the muscles or ligaments in your lower back. This injury triggers
inflammation and muscle spasms, leading to the characteristic pain and stiffness associated with a thrown-out back.
Symptoms of a Thrown-Out Back
- Sharp or aching pain in the lower back (lumbar spine)
- Muscle spasms or stiffness
- Limited range of motion
- Difficulty moving, bending, standing up straight, or walking
Causes of a Thrown-out Back
Throwing your back out can happen to anyone, and understanding the underlying causes can help with prevention.
- Improper Lifting: Lifting heavy objects without using proper technique.
- Sudden Movements: Quick, jerky motions that strain the back muscles.
- Poor Posture: Sedentary behaviors as well as sitting or standing with improper posture
for extended periods.
- Weak Core Muscles: Insufficient strength in core muscles that support the spine.
The first line of defense for a thrown-out back is rest and self-care.
- Rest and Assess: Stop any activity immediately to avoid further injury. Find a comfortable position to rest. Be gentle with yourself and avoid strenuous activity for a few days to allow the muscles to heal.
- Apply Ice or Heat: Apply ice packs for 15-20 minutes at a time several times a day for the first 24-48 hours to reduce inflammation, then switch to a heating pad or warm compress to relax muscles.
- Over-the-Counter Pain Relief: Non-prescription pain relievers like ibuprofen or acetaminophen can help manage pain and reduce inflammation.
- Gentle Stretching: Once the initial pain subsides, gentle stretching can help maintain flexibility and reduce stiffness.
When to Seek Professional Help
If the pain persists or worsens after a few days, seek professional help from a physical therapist or healthcare provider. They can assess the extent of the injury, provide appropriate treatment, and guide you through a rehabilitation program to prevent
future occurrences.
Long-Term Management and Prevention
Now that you know what happens when you throw your back out, do yourself a favor and prevent future episodes.
- Regular Exercise: Strengthen your back and core muscles with regular exercise.
- Maintain Proper Posture: Be mindful of your posture, whether sitting, standing, or lifting.
- Ergonomic Adjustments: Ensure your workspace encourages good posture.
- Healthy Weight: Maintain a healthy weight to reduce strain on your back.
Luna Physical Therapy Can Help You Recover Faster
If you’re struggling with a thrown-out back, Luna can help with convenient in-home physical therapy services. Our team of experienced physical therapists will create a personalized
treatment plan to help you recover faster, reduce pain, improve flexibility, and strengthen your core muscles to prevent future injuries. Don’t let back pain hold you back. Take the first step towards a pain-free life right now. Learn how Luna works and schedule an appointment today.
