Injuring or straining your back can happen randomly, during practically any kind of physical activity. Luckily for you, the problem of throwing out your back is merely temporary. If you’ve been experiencing sudden onset pain while twisting, lifting objects, or bending over, you are most likely suffering from a sprain or injury. The human body loses its elasticity over time, making us prone to injuries. Our expert doctors at Celebration Orthopedics have the do’s and don’ts for a quick recovery.
Identifying Your Injury
A majority of people can quickly identify the cause of their pain. Typically it will happen when they bend down the wrong way or try to pick up a heavy object incorrectly. Immediate pain shoots around in the back, and you’re left dealing with the aftermath.
Injuring your back will lead to lower back spasms and stiffness to the point of debilitating pain. Usually, symptoms will include lower and upper back spams, with a combination of muscle tightening and the inability to stand up straight.
Do This For A Quick Recovery
- Immediately apply ice to the area to numb pain and stop inflammation. Apply ice for 20 minutes at a time as needed for up to 8 hours.
- Lie on a flat surface to help support your back. Resting on a soft and conforming surface like a bed can cause more pain.
- When sleeping, make sure to position yourself comfortably by placing pillows in areas that need extra support. Sleeping with a cushion between the legs relieves pressure on the hips and helps the muscles to release.
- You can reduce the tension in your back by applying pressure and massaging for up to 60 seconds.
- Keep your body hydrated.
- As time progresses, ease into a slow stretching routine. Walk short distances, and keep the body active. Don’t avoid your exercise for too long. Modify your activities when needed but stay engaged to prevent spasms and to increase your flexibility.
Celebration Orthopedics Says Don’t Do This!
- Don’t push through the pain. There is nothing substantial or admirable about being in constant pain.
- Don’t sleep on your stomach as it can agitate your back more.
- Don’t partake in any heavy or strenuous activity for six weeks.
- Don’t ignore or forget what caused the injury. Actively make changes to your posture, the way you lift things, and how you move your body.
If your back injury and pain have not responded to at-home treatments or are continuous throughout the day, there may be a more severe injury occurring. We recommend seeking medical attention from a professional if any of these occur:
- Dysfunctional bladder or bowel
- Numbness in extremities
- Leg pain or weakness
- Fever or any other illness symptoms
A back injury can feel never-ending if you do not take the proper steps to a quick recovery. We at Celebration Orthopedics believe that by taking care of yourself and allowing time for recovery, you’ll be feeling better in no time.