Did you just strain your lower back? Were you lifting heavy weight? Were you lifting something repeatedly, but more than what you are used to?
This a common injury that happens to the best of us. Whether you strained your back while lifting heavy weight, bending awkwardly, or engaging in strenuous physical activity, the discomfort and limitations it imposes can be frustrating.
However, with the right approach and a bit of patience, you can effectively recover from a strained back and get back to your normal activities. In this guide, we'll explore some practical tips and guidelines to help you navigate the recovery process and alleviate your lower back pain.
Understanding what a Strained muscle is: A strain occurs when the muscles are stretched or torn due to sudden or excessive force. This can lead to pain, stiffness, and limited mobility. While the severity of a low back strain can be classified by Grades 1-3, most cases can be managed effectively with self-care measures and conservative treatments.
Immediate Actions (24-48 hours): If you've just strained your back, your 1st priority is to minimize the damage done and cease any aggravating movements or activities.
Here's what you can do in the first 24 to 48 hours:
Rest: Avoid activities and movements that exacerbate your pain and refrain from lifting heavy objects or engaging in strenuous exercises.
Gentle movement: While rest is important, gentle movements like walking or light stretching can prevent stiffness and promote blood flow to the injured area.
Recovery Guidelines (72+ Hours): you can gradually reintroduce activities and incorporate the following guidelines into your routine:
Mobility Exercises: This can help reintroduce movement for the spine. This should be done gently and within a pain-free range. What i always tell patient's is, "be gentle with it, and don't pick a fight with it". Because if you try to move a movement or overstretch something that is tight, it will fight back and make your pain worse.
Low Intensity Isometric Exercises: These are exercises that help activate the muscle without moving the joints. I want to do exercises that target the core, glutes, hamstrings, hip flexors and quads
Stretching: Gentle stretching exercises can improve flexibility and relieve tension in the muscles surrounding your lower back. Target the hamstrings, quads, glute muscles, hip flexors, and lower back.
After 5+ Days:
Gradual return to activity: As your pain subsides, and you start to feel like your normal self. Make sure you return back SLOWLY. You cannot make the big jump back and expect your body to feel ready to return back your normal intensity.
Seeking Professional Help: If your back pain persists despite self-care measures or if you experience symptoms like numbness, tingling, or weakness in your legs, it's important to consult a healthcare professional. A doctor or physical therapist can assess your condition, provide personalized treatment recommendations, and guide you through a structured rehabilitation program.
Comments