People often say “throw your back out” when someone lifts something heavy or moves in an awkward way. But what does it really mean to throw your back out? You know how bad it can be if you’ve ever had that sharp pain that makes you stop in your tracks. Now we’ll talk about what happens when you throw your back out, why it happens, and most importantly, how you can fix it.
What does it mean to have your back out?
People often claim they “threw their back out” when there is a sudden, severe pain in the lower back. It can be due to lifting something too heavy, moving awkwardly, or even twisting the wrong way. This isn’t a medical term, but people often use it to talk about a strained or sprained muscle in the lower back or a more serious problem like a slipped disc.
Generally speaking, “throwing your back out” could mean any sudden injury or strain that results in severe pain in the lower back. It might happen while you are bending to tie your shoelaces, picking something up off the floor, or even when getting out of bed in the morning. The most annoying part is that you feel like you can’t move at all, and sometimes it’s hard to even stand up straight.
How to Tell Your Back Is About to Go Out
Not everyone can avoid hurting their back. There are often signs that your back is about to give out. Here are some things to keep an eye out for:
If you’ve had dull, nagging pain in your back for a while, it could mean that your back muscles are getting weaker or are already strained.
Tightness: If your back feels tight or stiff, especially after sitting or standing for a long time, it could be a sign that you’re working your muscles too hard.
If you start to feel sudden, sharp pains when you move in certain ways, like when you bend or twist, it’s a sign that you should slow down.
Radiating pain: If you feel pain that goes down your legs, it could mean that a nerve in your back is pinched or compressed, which can happen when a nerve is irritated.
What makes your back hurt?
There is always a reason why you throw your back out. There are a few things that often lead to this painful injury:
Overdoing it: Lifting heavy boxes at work or trying to deadlift at the gym are two of the most common ways people hurt their backs. It’s easy for your muscles or ligaments to strain when they’re not ready for the load.
Bad posture: If you always slouch or bend over in a way that puts stress on your spine, you’re more likely to have back problems.
Sudden movements: If you bend or twist too quickly, you could hurt your muscles or even your discs. People often hurt their backs when they move quickly and in a strange way.Not flexible: When muscles are tight and not as flexible, it creates the potential for back injury. When your muscles are less flexible, your back doesn’t handle stress as well.
How to Tell If You’ve Hurt Your Back
When one ‘throws their back out’, the pain usually comes on suddenly and is very bad. Here are some things to look for:
With sharp lower back pain, one usually feels it right away, as it often makes it difficult to move or stand straight.
Reduced mobility: Pain upon bending or twisting is a common symptom when a muscle injury occurs in the back. It hurts to sit or stand a long time. The pain could be a deep ache or a sharp pain.
Pain spreading into the leg: A pain that radiates into your hips or down your legs might point to a herniated disk or pinched nerve.
How to Treat a Thrown Out Back
There are things you can do to ease the pain and begin the healing process if you have thrown your back out. Following are some quick tips on what to do:
1.Take a break-but not too long
You must rest, but not for too long. Too much rest in bed can actually exacerbate your pain problem and make your muscles stiff. Take short rests and do gentle movements in between to avoid further strain on the body.
2. Cold and hot
Ice: Applying ice to your back within the first 48 hours of injuring it will help reduce swelling and numb your pain.Apply ice for 20 minutes at a time, several times a day.
Heat: When the swelling is reduced, heat can be applied to loosen tight muscles. A heating pad or a warm bath can help.
3. Easy Stretches
When the sharp pain starts to leave, gentle stretches can help your back muscles become more flexible again.Don’t overdo it because this is not a race. If you experience any sharp pain, stop instantly and listen to your body.
4. Analgesics
Two common over-the-counter pain medications that help with pain and swelling are ibuprofen and acetaminophen. Just make sure to take the dose on the label.
5. Body therapy
You might need physical therapy if the pain isn’t going away or is getting worse. A physical therapist can show you exercises to help strengthen your back muscles and improve your posture. This can help you avoid injury in the future.
6. Going to the doctor
It’s time to see a doctor if you have severe pain, can’t move, or the pain doesn’t get better after a few days. They might suggest more treatments, like an MRI to make sure there isn’t any structural damage, like a herniated disc.
How to Avoid a Thrown Out Back
Some back injuries are unavoidable, but you can lower your risk by doing the following:
Lift with your legs: Don’t bend over at the waist to pick up heavy things. Instead, bend your knees, squat down, and lift with your legs.
Engage your core: A strong core helps keep the spine healthy and keeps you from getting hurt in your back. To get stronger in this area, try incorporating planks, leg raises, and back extensions.
Regular stretching: Regular stretching can help keep your muscles flexible and reduce your risk of injury.
Keep your shoulders relaxed and your back straight when you sit or stand. Avoid slouching or hunching over.
Conclusion
It is painful and frustrating when a person throws their back out, but most people are capable of a full recovery if they do the right things. It is vital to understand what to do when this happens and how to take care of your body over time. Important parts of your recovery will include rest, ice, gentle stretches, and good posture.
