Whether it’s happened to you or you’ve seen it happen to someone else, you know the scene: someone makes a simple movement and is suddenly in horrible pain, unable to move. Their (or your) back is thrown out. But what does this actually mean, and how can you treat the problem? Any quick onset of lower back pain can be a form of throwing your back out and is a sign to see a chiropractor for back pain as soon as possible, but keep reading to learn more about this scenario.
What Does it Mean to Throw Your Back Out?
If you’ve ever experienced sudden, intense back pain, you may have “thrown your back out.” But what does it mean to throw your back out? This common phrase refers to an injury, typically in the lower back, that can happen suddenly, leaving you in severe discomfort or pain. The muscles or ligaments in the area become strained or overstressed, leading to muscle spasms, stiffness, and an inability to move freely.
So, what does throwing your back out mean exactly? It often involves overstretching or tearing of the muscles or ligaments in the lower back, though it can sometimes affect other structures like spinal discs or nerves. Throwing your back out can happen while doing regular activities like bending, lifting, or twisting, but it’s especially common when you’re caught off guard by an unexpected movement.
Signs of a Thrown Out Back
If you throw out your back, the symptoms tend to appear suddenly. Whether you’ve bent over too quickly or lifted something heavier than you should have, the pain is often immediate and intense. Here are common signs that you may have thrown your back out:
- Back stiffness: You may feel your muscles tightening, making it hard to move or straighten your back.
- Trouble with mobility and range of motion: Simple movements like bending over or turning to the side may become painful.
- Intense lower back pain: Sharp or stabbing pain localized in the lower back is a hallmark sign.
- Muscle spasms: Your back muscles may seize up, causing painful muscle spasms or uncontrollable tightening and relaxing of the muscles.
- Trouble maintaining good posture: You may find it difficult to stand or sit up straight without sharp pain.
This type of back pain typically resolves on its own within 10 to 14 days since it’s considered an acute injury. However, if symptoms last longer than two weeks, it may be a sign of a more serious or chronic condition, such as a herniated disc or ongoing muscle strain.
Causes of a Thrown Out Back
Throwing out your back often happens when you least expect it, and seemingly simple activities can lead to injury. Here are some common activities that can cause you to throw your back out:
- Twisting awkwardly: Movements like twisting too quickly or forcefully, like during a golf swing, can lead to injury.
- Lifting something too heavy: Overexertion from lifting heavy objects, especially when done improperly, puts a lot of strain on the lower back.
- Overstretching: Extending your back beyond its natural range, whether while exercising or bending, can lead to injury.
- Poor posture and body mechanics: Repeatedly using poor posture or improper lifting techniques can slowly stress your back, eventually leading to a more sudden and painful injury.
Diagnosing a Thrown Out Back
Most people know the moment they throw out their back and can identify the activity that caused it. However, it is still important to seek treatment to rule out any more serious issues.
When you visit a chiropractor for back pain, they will first ask about your symptoms and what you were doing when they began, as well as what may make them worse or better. This information is helpful when making a diagnosis. Usually, this is enough information, but if you are presenting more severe symptoms like a loss of bladder control or numbness in the legs, more testing could be required.
If your back pain does not improve after two weeks or worsens in that time, doctors may begin the process again and turn to imaging and other diagnostic tools to determine the cause of your pain.
Treatments After Throwing Out Your Back
The first thing you should always do if you throw out your back is rest in order to allow the body to heal and reduce inflammation. In most cases, the pain limits your daily activities naturally, making this easy. As you start to recover, it is important to listen to your body and avoid overdoing anything. Some other things that may help at home include:
- Apply ice packs (wrapped in a cloth barrier) to the lower back in 10 or 15-minute intervals.
- Use over-the-counter medication with anti-inflammatory properties, like ibuprofen (Advil) or naproxen sodium (Aleve). Acetaminophen like Tylenol can relieve pain but not reduce inflammation.
- Use pillows and other back support to take pressure off your back. You may use rolled-up towels under the curve of your lower back, known as a lumbar roll.
- If you sleep on your side, use a lumbar roll behind your back or a pillow between your legs to reduce stress on the back. Avoid sleeping on your stomach.
After a couple of days of rest and home remedies, it is important to start moving again to prevent stiffness and encourage blood flow to your injuries. Simple stretches and slow walking can be helpful, but you should avoid any strenuous activity, twisting, bending, or lifting.
If you are still struggling with pain, your doctor may recommend continuing chiropractic adjustments for some time, in addition to other options like physical therapy. Stronger medications like muscle relaxants or steroid injections may also be necessary. In rare cases, surgery could be needed to correct injuries, especially if you had existing back problems before throwing it out.
5 Reasons to See a Doctor for Back Pain
In many cases, throwing your back out will resolve with rest, over-the-counter pain relief, and home remedies. However, there are times when back pain may signal a more serious issue that requires professional medical attention. Here’s when you should seek help:
1. Persistent Pain Beyond Two Weeks
If the pain from a thrown-out back lasts longer than 10 to 14 days and doesn’t seem to improve with rest or over-the-counter treatments, it’s important to see a doctor. Prolonged pain may indicate a more serious injury, such as a herniated disc or muscle tear, that needs medical evaluation and thorough treatment options.
2. Radiating Pain or Numbness
If the pain spreads from your back to other areas, like your legs or buttocks, it could be a sign of nerve involvement. This type of pain, often described as shooting or tingling, may suggest a condition like sciatica, where the sciatic nerve is irritated or compressed. Numbness, tingling, or weakness in the legs can also indicate nerve compression and should be evaluated by a doctor.
3. Inability to Move or Stand Up Straight
If you find yourself completely immobilized after you throw out your back, unable to stand, walk, or move without intense pain, you should seek medical attention. This level of immobility may indicate a severe strain, muscle spasm, or structural issue with the spine, like a slipped or herniated disc.
4. Unexplained Weight Loss or Fever
If your back pain is accompanied by fever, chills, or unexplained weight loss, it could be a sign of an infection or illness that needs medical evaluation right away. Conditions like spinal infections, tumors, or inflammatory diseases can cause back pain, and timely diagnosis is crucial for treatment and recovery.
5. Chronic or Recurrent Back Pain
If you’ve experienced throwing out your back multiple times or if back pain has become a chronic problem, it’s a good idea to visit a doctor for a thorough evaluation. Recurring back pain could be due to underlying issues like degenerative disc disease, arthritis, or poor posture habits that need to be addressed.
How to Prevent Throwing Out Your Back
Preventing a thrown-out back involves a combination of strengthening your muscles, practicing good posture, and being mindful of how you move during your regular activities. While it’s impossible to avoid all risks, there are several proactive steps you can take to minimize the likelihood of injury:
1. Strengthen Your Core and Back Muscles
A strong core provides better support for your spine, which ultimately reduces the strain on your lower back during physical activities. Exercises like planks, bridges, and leg raises help build strength in the abdominal and lower back muscles. Incorporating regular strength training into your routine can help keep your back muscles strong and flexible, preventing sudden injuries that can cause you to throw out your back.
2. Practice Good Posture
Poor posture can put too much pressure on your spine and even increase the likelihood of back injuries. Whether sitting at a desk, standing for long periods, or lifting objects, be mindful of maintaining a neutral spine position. Here are a few posture tips:
- Sitting: Keep your feet flat on the floor, your knees at a 90-degree angle, and your back supported by the chair’s lumbar support. Avoid slouching or leaning forward.
- Standing: When standing for long periods, distribute your weight evenly on both feet and avoid slumping your shoulders forward.
- Lifting: Bend at the knees, not the waist, and lift with your legs while keeping your back straight.
3. Lift Properly
One of the most common causes of throwing your back out is improper lifting technique. Whether it’s a heavy box or a laundry basket, always:
- Bend your knees and squat down to pick up the object.
- Keep the object close to your body and avoid twisting while lifting.
- Use your leg muscles to push yourself back up rather than straining your lower back.
Seek Care at AICA Atlanta
At AICA Atlanta, our team of chiropractors and other specialists consistently see people who have thrown out their backs and are prepared to help. We will carefully diagnose your condition before creating personalized treatment plans designed to help you recover as quickly and fully as possible. Contact us today to make your first appointment!