What can cause low back injuries?

Many things can cause low back injuries–muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a “slipped disk.” The most common cause is using your back muscles in activities you’re not used to, like lifting heavy furniture or doing yard work.

A slipped disk (also called a herniated disk) happens when a disk between the bones of the spine bulges and presses on nerves. This is often caused by twisting while lifting. But many people won’t know what caused their slipped disk. In most cases, slipped disks and other back pain can be relieved by following a few simple methods.

What can I do for relief when I’ve hurt my lower back?

The best position for relief when your back hurts is to lie on your back on the floor with pillows under your knees, with your hips and knees bent and your feet on a chair, or just with your hips and knees bent. This takes the pressure and weight off your back.

You may need 1 to 2 days of this sort of rest for a hurt back. Resting longer than this can cause your muscles to weaken, which can slow your recovery. Even if it hurts, walk around for a few minutes every hour.

What else can I do for relief?

Heating pads can help to relax painful muscle spasms. Use heat for 20 to 30 minutes at a time. Ice packs and massages may also give relief.

Non prescription medicines that reduce pain or swelling include aspirin, acetaminophen (brand name: Tylenol), naproxen (brand name: Aleve), ketoprofen (brand name: Orudis), and ibuprofen (brand name: Motrin).

Call your family doctor if:

• Pain goes down your leg below your knee
• Your leg, foot, groin or rectal area feels numb
• You have fever, nausea or vomiting, stomachache, weakness or sweating
• You lose control over going to the bathroom
• Your pain was caused by an injury
• Your pain is so intense you can’t move around
• Your pain doesn’t seem to be getting better after 2 to 3 weeks

Is there relief for ongoing back problems?

Treatment of ongoing back problems must be directed at the cause. This may mean losing weight (because being overweight can make back pain worse), getting your muscles in better shape, and improving your posture when you’re sitting, standing and sleeping.

Tips for preventing back strain

• Don’t lift by bending over. Lift an object by bending your knees and squatting to pick up the object. Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.
• Push rather than pull when you must move heavy objects.
• If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.
• Wear flat shoes or shoes with low heels (1 inch or lower).
• Exercise regularly. An inactive lifestyle contributes to lower back pain.

Source: FamilyDoctor.org.

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