{"id":23988,"date":"2022-05-01T11:21:34","date_gmt":"2022-05-01T15:21:34","guid":{"rendered":"https:\/\/www.zeel.com\/blog\/?p=23988"},"modified":"2022-06-23T13:00:58","modified_gmt":"2022-06-23T17:00:58","slug":"what-to-do-when-you-throw-out-your-back","status":"publish","type":"post","link":"https:\/\/www.zeel.com\/blog\/spinal-health\/what-to-do-when-you-throw-out-your-back\/","title":{"rendered":"“Help, I Threw My Back Out! What Do I Do?”"},"content":{"rendered":"\n

As a child, how often did you hear the adults around you say, \u201cI threw out my back!\u201d?<\/p>\n\n\n\n

Years later, you may have had a few personal experiences with the phrase, too. But what does it mean to \u201cthrow out\u201d your back? And is there a way to fix it?<\/p>\n\n\n\n

Let\u2019s talk about what\u2019s really going on when you feel you\u2019ve thrown out your back and which treatments may help. <\/p>\n\n\n\n

What Does It Mean to \u201cThrow Out\u201d Your Back?<\/h2>\n\n\n\n

The figure of speech generally refers to sudden, intense pain in the back. Many people use the phrase having experienced back pain after either a fall or injury or after performing otherwise mundane tasks such as gardening, lifting, or shoveling snow. <\/p>\n\n\n\n

If you\u2019ve \u201cthrown out your back,\u201d you may feel back stiffness that limits your range of motion or experience intense pain accompanied by spasms or cramps. The pain can be temporary, lasting only a couple of hours or days, or turn into a chronic issue requiring medical attention. Depending on the intensity of pain, you may have to modify your movement or cut back on regular activities until the symptoms resolve.<\/p>\n\n\n\n

Underneath the surface, \u201cthrowing out your back\u201d indicates you\u2019ve experienced one or more of the following ailments:<\/p>\n\n\n\n

Muscle or tendon strain<\/h3>\n\n\n\n

Back sprains and strains are the most common cause of back pain, according to the Cleveland Clinic<\/a>. You may strain your back by lifting something too heavy. Or, you can strain your back with normal, sudden bodily functions like coughing or sneezing. With a back strain, your muscles or tendons are usually the affected areas causing pain. <\/p>\n\n\n\n

Think of your tendons like a rubber band. They\u2019re tough, fibrous bands of tissue that connect your bones and muscles. When you strain your back, the \u201crubber bands\u201d are twisted, torn, or pulled apart too far. This causes the pain we associate with a common back strain. <\/p>\n\n\n\n

Ligament sprain<\/h3>\n\n\n\n

When you sprain your back<\/a>, one or more ligaments in your back have overstretched or torn.<\/p>\n\n\n\n

Ligaments connect bones to the joint, stabilizing the joint and preventing excess movement. Back sprains usually occur with a sudden fall or twisting movement that jars the joint\u2014and its connecting ligaments\u2014out of normal position. Twisting motions like swinging a golf club, shoveling dirt, or swinging a bat all commonly lead to a back sprain. <\/p>\n\n\n\n

Disc injury<\/h3>\n\n\n\n

In between your spinal bones lie disks that provide cushioning for movement. With general wear and tear, or with a sudden back injury, you can experience problems like a herniated disc.<\/p>\n\n\n\n

Closely related to a bulging, ruptured, or slipped disk, herniated disc<\/a> means the \u201ccushioning\u201d in between your spinal bones moves or protrudes outwards. It may press on nearby nerves and cause sudden, excruciating pain in your back or limbs. Although common, herniated discs can be painful. In most cases, they resolve with proper rest and treatment, but occasionally they require surgery. <\/p>\n\n\n\n

Fracture<\/h3>\n\n\n\n

Back fractures are less common with basic movement, and they usually result from a fall, crash, or other trauma. But they can<\/em> happen, especially if you have an underlying issue such as arthritis or osteoporosis, which weakens your bones. <\/p>\n\n\n\n

Back fractures generally refer to compression fractures<\/a> of the spine, which are tiny cracks in your vertebrae. They tend to occur more as you age but can happen to anyone under the right circumstances. Back fractures require diagnosis and guidance from a healthcare provider or specialist. This person can oversee treatment and help you prevent further damage to the spine or surrounding nerves. <\/p>\n\n\n\n

Ways to Manage Back Pain<\/h2>\n\n\n\n

So you think you\u2019ve thrown out your back? Here\u2019s what to do.<\/strong><\/p>\n\n\n\n

First, if your back pain is excruciating enough that you can\u2019t move, lose control of bodily functions, or experience pain for more than 24 hours, then seek medical attention immediately. <\/p>\n\n\n\n

If you don\u2019t feel your back pain requires medical care right away, there are ways to care for a \u201cthrown out\u201d back. Try one or more of the following methods to treat your back pain:<\/p>\n\n\n\n

Massage for back pain<\/h3>\n\n\n\n

Research<\/a> shows massage is a reliable, natural treatment for acute low back pain.<\/p>\n\n\n\n

Long-term, frequent massage maintenance is best for back pain. But if you\u2019re in a pinch and just now getting started, it\u2019s not too late. Massage therapy for back pain<\/a> will help to improve circulation in the injured areas. As increased blood flows to the damaged muscle, ligament, or tendon, your body will continue to heal and your pain will gradually decrease. <\/p>\n\n\n\n

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Book a Massage at Home<\/a><\/div>\n<\/div>\n\n\n\n

Massage will also help to address inflammation. In fact, just 10 minutes of massage<\/a> has been shown to reduce inflammation in muscles. Research shows that during a massage, muscles sense they\u2019re being stretched, which triggers a reduction in your cells\u2019 inflammatory response. And as inflammation decreases, so will the pain in your body.<\/p>\n\n\n\n

Experts recommend structural massage\u2014also called trigger point massage\u2014and Swedish massage to address common back ailments, which have been shown to provide up to 6 months of relief<\/a> from back pain. If your back pain originated from an injury, a sports massage<\/a> may be appropriate for you. Although these types of massage have been proven to be especially beneficial for back pain, your massage therapist will be able to assess your injury to determine the best massage treatment for your body. <\/p>\n\n\n\n

Anti-inflammatories <\/h3>\n\n\n\n

You may find your back pain is manageable with over-the-counter anti-inflammatory medication such as acetaminophen or a type of nonsteroidal anti-inflammatory drug (NSAIDs). Be sure to take any over-the-counter medication only as directed and avoid long-term use without the guidance of your doctor. <\/p>\n\n\n\n

Your provider may also recommend a muscle relaxer<\/a> or another form of medication to relax muscles and prevent back spasms. <\/p>\n\n\n\n

Stretching<\/h3>\n\n\n\n

Stretching<\/a> is a great way to gently ease sore muscles into recovery. It promotes healthy blood flow, as well as other benefits, including reduced stress and better posture (a known culprit in chronic pain!). However, it\u2019s important to be gentle and discuss any type of injury with a doctor before you incorporate stretching<\/a> into your daily routine. <\/p>\n\n\n\n

You can start by looking into gentle stretching movements or incorporating yoga movements like child\u2019s pose<\/a>. If you need guidance, see if there are assisted stretching services <\/a>in your area or seek physical therapy. <\/p>\n\n\n\n

Ice or heat therapy<\/h3>\n\n\n\n

If your back is sore, apply ice to the affected area for the first 24 to 48 hours. It\u2019s likely your pain is due to inflammation, and ice will help get the swelling down. Once your pain starts to decrease, you can begin to incorporate soothing heat from a warm bath or a hot compress placed on the area. This will help to relax and loosen up tight muscles, which decreases pain. <\/p>\n\n\n\n

How to Prevent Back Pain<\/h2>\n\n\n\n

So you\u2019ve thrown your back out and want to know how to avoid doing it again? Prevention is often easier than cure. Try these tips to keep your body strong, loose, and less prone to injury. <\/p>\n\n\n\n