Is your back sprained, stiff, and painful? Let's talk about Back Strain and Sprain!

Our spine is a very complex structure, isn't it? Our spine is made up of bones, muscles, cartilage, tendons, and ligaments. When we walk, run, or lift weights, the lower back, or the lumbar region, bears the brunt of our body's weight. This is why injuries to the lower back, especially sprains and strains, are so common.

What does this mean when the spine is sprained or stiff?

Okay, let's first look at this stiff back, what is a `(Strain)` . Simply put, a `(Strain)` is damage to a muscle that supports our spine, or to a fibrous tissue that connects a muscle to a bone, called a `(Tendon).` These stretch like a rubber band and are suddenly twisted, pulled, or torn, which is what causes this `(Strain)`.

Now let's look at what a `(Sprain)` is, that is, a sprain of the spine. A `(Sprain)` is a stretch or tear in a `(Ligament)`, a fibrous band that connects two or more bones at a joint and prevents that joint from moving too much. Like a hinge on a door, this `(Ligament)` helps to keep the joint stable. A sprain occurs when this is stretched too much.

How common is this back pain?

In fact, these back conditions called `(Strain)` and `(Sprain)` are very common. You might be surprised to hear this, but back pain is the second most common reason people visit doctors after headaches. That means it's not just you, it's something that many people around us experience.

Why do we get back pain like this? What are the causes?

Okay, now let's see why this happens.

There are several main reasons why a strain, or muscle tightness, can occur:

• If you suddenly lift a heavy object incorrectly, for example, if you suddenly lift a heavy bag from the floor, your back muscles may not be able to handle it.
• If the spine is suddenly twisted or pulled.
• If you overexert your back muscles.
• Sometimes, when you continue to perform the same type of movement, for example, someone who works with their back bent all day, it can lead to a ``Chronic Strain'' that develops over time.

The causes of a sprain are:

• A sudden fall.
• A sudden twist. Imagine that you slipped and twisted your foot while going down a flight of stairs.
• A joint being dislocated from its normal position due to a forceful blow to the body.

All of this results in one or more of those ligaments we talked about earlier being stretched beyond their limits. That's when the injury occurs.

Are there any factors that increase the risk?

Yes, there are certain things that increase the risk of developing a back strain or sprain.

• Excessively curved lower back.
• Being overweight (`Overweight`) means that the weight on your back is too much.
• Weakness of the back and abdominal muscles. The stronger these muscles are, the better support the back will receive.
• Tight hamstrings (the muscles at the back of the thigh). When these become tight, they put unnecessary pressure on the back.
• Also, those who play sports that involve pushing and pulling, such as weightlifting and football, are more likely to develop lower back injuries.

What are the symptoms of this? How do I know if I have this condition?

Symptoms of a back strain or sprain can typically be as follows:

• The pain increases when you move around.
• Muscle cramping or sudden muscle spasms . This is very uncomfortable.
• Decreased joint function and/or range of motion. This means difficulty walking, bending forward or sideways, and standing upright.

Sometimes, when the injury occurs, you may hear a 'pop' sound or feel something tearing.

How does a doctor figure out exactly what this is?

Generally, minor strains and sprains can be diagnosed by the questions your doctor asks you (i.e., what your symptoms are, how the injury occurred - a medical history) and a physical examination .

However, if the injury is more severe, especially if there is weakness or loss of function, a doctor may order an X-ray to make sure that the back pain is not caused by a broken bone (fracture) or a herniated disc (disc).

What are the treatments for this? How do we cure this?

The treatment for both `(Strain)` and `(Sprain)` is very similar. It usually occurs in two stages.

The first step is to reduce pain and muscle spasm. This can include rest, ice packs, and compression, especially during the first 24 to 48 hours after the injury . To reduce pain and swelling , you can take a nonsteroidal anti-inflammatory drug (NSAID), such as ibuprofen (brand name Motrin®), or a prescription from your doctor.

Important: After the first 24-48 hours, it is best to gradually resume normal activities as much as possible. Extended bed rest or immobility will only prolong symptoms and delay recovery.

For most people, symptoms of a lumbar strain/sprain will improve within about two weeks. However, if symptoms persist for more than two weeks, additional treatment may be needed.

Can this back pain cause other complications?

Yes, the main complication that can occur due to a back strain or sprain is a decrease in our daily activities. What happens when that happens?

• Weight gain may occur.
• Bone density may decrease (loss of bone density).
• Muscle strength and flexibility in other parts of the body may also decrease.

So, it's important to heal as quickly as possible and get back to being active.

What can we do to prevent back injuries?

Of course, not all back injuries can be prevented. However, there are a few things we can do to reduce the risk of a sprain or strain. Let's take a look at what they are.

• Eat a good, balanced, nutritious diet. This will help keep your bones and muscles strong.
• Maintain a healthy body weight. Remember, as your body weight increases, it puts extra pressure on your lower back.
• Exercise regularly, especially with stretching exercises. This can help keep your joints flexible and your muscles in good condition.
• Take safety measures to prevent falls. For example, wear properly fitting shoes and keep stairs and walkways clear of unnecessary items.
• Use good body mechanics when sitting, standing, and lifting.
• For example, keep your back as straight as possible and your shoulders back.
• When sitting, bend your knees and keep both feet on the floor.
• Don't bend forward too much to pick up things, and avoid twisting movements.
• When lifting a weight, bend your knees and use your strong leg muscles to balance the weight.
• If you are a smoker, stop smoking. Nicotine blocks blood flow to the muscles. This can cause muscle weakness and delayed wound healing.

So, what will happen in this situation? Will I be completely cured?

This is a problem that many people have. The good news is that most people with back strains and sprains can recover completely within two weeks with treatment. So there is nothing to worry about. However, it is very important to follow the instructions carefully and listen to your body.

When should I definitely see a doctor?

Sometimes home remedies alone may not be enough. If you have any of the following symptoms, be sure to see a doctor:

• If you have severe pain and cannot walk more than a step or two.
• If you feel numbness down your leg, right at the site of the injury.
• Your lower back has probably been injured several times before.
• If you feel something like a lump or an unusual shape at the site of the injury.
• If you can't sleep properly because of the pain.
• If you feel obvious weakness in an arm or leg after the injury.

At times like this, it is definitely best to seek the advice of a doctor.

Finally, some important things for you to remember

So, I hope you now have a better understanding of the spinal conditions we talked about today called `(Strain)` and `(Sprain)`.

Remember, our spine is a very precious thing. It is our responsibility to take care of it.

• Use correct posture when lifting weights or doing work.
• Exercise regularly and keep your back strong.
• Listen to your body. If you feel pain, don't ignore it.
• If necessary, never hesitate to seek medical advice.

If you follow these simple things, you will be able to avoid back problems to a great extent. Wishing everyone a healthy back!

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