Lower Back Injury – How to Recover
Back injury is the second cause for lost hours at work. (Common colds cause the most missed days at work.) Nearly everyone will experience lower back pain at some time in their life! Many more people have back problems now because we are either forced to sit at a computer in jobs that keep us idle for most of the day or we simply have jobs that require a lot of bending and/or lifting heavy objects. Muscle strains and sprains are the most common injuries that cause lower back pain. A muscle strain occurs when the muscle fibers are abnormally stretched or torn. A sprain occurs when the ligaments, the tough bands of tissue that hold bones together, are torn from their attachments.
Differentiating a strain from a sprain can be difficult, as both injuries show similar symptoms. It doesn't really matter how you label it, as treatment and prognosis for most back injuries is the same.
The spinal column is supported by large muscles called the Paraspinal muscles. These muscles help support the spinal column as well as the weight of the upper body. The spinal vertebrae are connected by ligaments that help to maintain the integrity of the spinal column. These muscles, ligaments, and bones all work together to provide control and strength for most all movements of the body. The lumbar spine and its muscles are needed for most all activities. That’s exactly why it’s more prone to injury. When an injury happens, you simply can’t move much at all! When the lumbar spine is injured, inflammation of the soft tissue can result. This inflammation causes pain and muscle spasm. People are often surprised at how painful and debilitating a back injury can be. They can force you to remain in bed for a few days, and can cause intermittent symptoms for weeks. Over 90% of patients are completely recovered from an episode of lumbar muscle strain or sprain within one month. Most lower back muscle strains and sprains cause symptoms isolated to the back, usually they do not cause problems in the legs like some other spine conditions can. They can however, refer pain down the legs if the injury is bad enough. Common symptoms of a lower back injury are: - Pain around the low back and upper buttocks, sometimes hips. - Lower back muscle spasm. (frozen muscles) - Pain associated with activities, but generally relieved with rest Most commonly, patients who develop a lower back injury are doing an activity that places their back at risk. This may be a sudden forceful movement, lifting a heavy object, or even twisting the back in an unusual manner. Knowing how to properly lift can help to prevent many back injuries. Contributors of lower back pain include: * Poor conditioning * Obesity * Smoking * Sudden movement or improper lifting Treatment of a back injury or strain is important, once you know the cause of your symptoms. It is important that if you are not sure of the cause of low back pain, that you are evaluated by a physician. There are lower back conditions that require immediate treatment. Back Injury Treatment
#3) Get Floored - The theory is, that if you have a back injury, you should be laying down or sitting down on the floor. Ultimately, you should ice there also! Why? Because you’ll need a firm foundation for faster recovery of your injury. Your bed is most likely just too soft! #4) Anti-Inflammatory - Two kinds of medicines are especially useful in treating the symptoms of back pain. The first of these are anti-inflammatory medications. These medications help control the inflammation caused by the injury, and also help to reduce pain. Most people prefer Ibuprofen (Advil), acetaminophen (Tylenol). Advil liquid gels work very fast. If they aren’t strong enough, try Naproxen (Aleve). The second kind of medicine you might need are pain pills or muscle relaxers. Pain killers include Darvocet, Percocet, Oxycontin, Hydrocodone, Vicodin, Valium, and many others. Muscle relaxers are typically Soma, Parafon Forte, Flexoril, and many others. These are options that you’ll want to discuss with your doctor. For patients who have back spasms, muscle relaxers work very effectively. #5) Heat Rubs - Heat rubs are very effective at relieving pain. I have a Aloe product that I've had for years and it's for sore muscles. It works very well. Arnica has some amazing results when it comes to sore muscles. Products that are top rated are Nelsons Homeopathic Cream, Organic Arnica #6) Stretch It - While it is important to rest the injured muscles, it is just as important to not allow the muscle to become weak and stiff. After 72 hours of resting your back, is extremely important to get your muscles moving as soon as possible, even though you might feel like staying in bed. Good conditioning is important to both avoid this type of problem and recover from this injury. By stretching and strengthening the back muscles, you will help control the inflammation and better condition the lumbar back muscles. The exercises should not be painful. Without some simple exercises, the back muscles can become weak. When muscles are not conditioned it is very difficult to fully recover from low back injuries. There are a few stretches that you can easily start doing. The first stretch is to lay down on the floor, face up, bend your legs and pull them into your chest. Then give them a hug. Do this several times and feel the lower back muscles releasing. The second stretch is to lay down flat on the floor, face up, and stretch your arms out towards the wall. This lengthens the muscle fibers, which are probably contracted because of the inflammation to the area. Another stretch you can do when you’re up to it, are side bends. Stand up, legs straddled. Put one arm above your head and gently bend over to the opposite side. Repeat this on the other side. Complete List of Lower Back Stretches #7) Sit Like a Slut - If you must sit down at a computer to work, like me, then learn to sit like a slut. Sit towards the edge of the chair and straddle your legs apart. This forces you to sit in the proper position for a back injury, that is; your butt out and your belly button forward. Your back is meant to have a curve in the lower spine. Sitting like a slut helps create the curve and forces you to sit right. #8) Support It - Once you’re able to move around a bit, it’s a good idea to keep a back support belt on for a while. They will help reinforce the integrity of the muscles of the lower back. Keep one on for as long as it takes to recover from your back injury. You can always buy slimming back support like this one: Everlast Back Support Slimmer Belt I've always heard that weak abdominal muscles contribute to lower back pain and back injury, so it's important to do crunches to help keep the core of the body strong. It is also important to understand that even if you are in good physical shape, you may have weak low back muscles. When you have a low back muscle injury, you should perform specific exercises that stretch and strengthen the muscles of the low back, hips and abdomen. These exercises are relatively simple, do not require special equipment, and can be performed at home.
Warning signs of a serious injury to the spine include: * Loss of control of bladder or bowels * Progressive lower extremity weakness * Severe, constant pain However, there are serious conditions that require more immediate treatment. If you are unsure of the cause of your symptoms, seek a physician’s care immediately. If your symptoms continue to persist despite treatment, it is appropriate to return to your doctor for further evaluation. Other causes of back pain should be considered, and perhaps x-rays or other studies (MRI, CT scan, bone scan, laboratory studies) may be needed to make an accurate diagnosis. Didn't find what you were looking for? Use this handy tool to find it fast! To go to the next Healthy Money Saving Tips page, here's the link:
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