"Oh, my back..." This is something that many people in our country often say. It could be someone who works in an office chair, it could be someone who does housework, or it could be someone who has to lift heavy weights, almost all of us face this problem called back pain at some point in our lives. The main cause of this type of back pain is a sprained back muscle, or as we say in the language, a "sprained back". So today, let's be aware of this.
What exactly is a low back strain?
Simply put, the vertebrae in our spine are held in place by muscles and ligaments around them. Think of them as wires stretched around a pole.
Now, when you suddenly lift a heavy object, bend the wrong way, or twist suddenly without thinking, these muscles and ligaments are stretched beyond their limits. When that happens , tiny tears can form in those delicate tissues. Just like when a rubber band is stretched too much.
When this happens, those muscles become weak. Then they can't hold the spine in place as strongly as they used to. This instability is what we feel as back pain. Sometimes, because the nerves coming from the spine are pinched, in addition to back pain, pain can also spread to the buttocks, down the legs, especially the back of the legs.
What are the causes of back sprains?
There is no single cause for a sprained back. There can be many reasons.
- Sudden, excessive physical exertion: For example, suddenly lifting a gas cylinder at home, or lifting a large bucket full of water.
- Falls : Things like slipping and falling, tripping over a ladder.
- Frequent bending and unbending: Constant bending and working, such as when gardening or sweeping the house.
- Bad posture: Sitting in the same position for hours without proper back support (especially for those who work at a computer).
- Excess weight: As body weight increases, the pressure on the spine increases.
- Emotional Stress: Don't be surprised, as stress increases, the muscles in the body tighten. This is also a cause of back pain.
- Coughing loudly: Sometimes, coughing continuously after a bad cold can cause back muscles to sprain.
But remember one thing. Not all back pain is a simple sprain like this. Sometimes back pain can be caused by more serious conditions like slipped discs, fractures, pinched nerves, and arthritis . That's why it's important to seek medical advice if the pain doesn't subside in a few days.
What do the symptoms of a back sprain feel like?
There are several symptoms that can help you identify a sprained back. Let's take a closer look at these.
| Symptom | Description |
|---|---|
| Back pain and stiffness | Persistent pain in the lower back and a stiffness that feels like the back is "stuck" when you wake up in the morning. |
| Spreading pain | Pain radiating to the buttocks and down the legs (especially the back of the thigh). |
| Pain increases with movement | Sudden increase in pain when bending, stretching, coughing, or sneezing. |
| If you have these symptoms, see a doctor immediately! | |
| Numbness or weakness in the legs | If you feel your legs going numb or have a feeling of weakness in your legs, this could be a sign of nerve damage. Go to the Emergency Department (ETU) immediately. |
| Difficulty controlling urine or stool | If you cannot control your urine or stool, that is also a very serious emergency. |
Your doctor will examine you and make a diagnosis. Sometimes, if the pain persists or if there is a suspicion of a more serious condition, they may order tests such as an X-ray, MRI, or CT scan.
What can be done to treat a sprained back?
A sprained ankle is a painful and frustrating condition. The good news is that most of the time, the condition will heal on its own over time. However, there are some things you can do to speed up the healing process.
- Ice: As soon as you sprain your back, apply ice for 20-30 minutes at a time to reduce pain and swelling. Do this 3-4 times a day for 2-3 days.
- Warm compresses: After 2-3 days of ice application , and when the swelling has gone down, you should apply something warm. You can use a hot water bottle or a heating pad. Taking a hot bath is also good.
- Painkillers: Take painkillers only if your doctor recommends them . Painkillers such as nonsteroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and swelling. However, they can have side effects, so don't take them continuously without medical advice.
- Support Belts: Ask your doctor if you need to use a belt that provides support for your back. However, it is not recommended to use it continuously. It should only be used for short periods of time, such as when doing heavy work.
- Physical Therapy: If your doctor recommends it, see a physical therapist and learn exercises to strengthen your back muscles.
- Don't stay in bed: This is the most important thing. Staying in bed when you have back pain, like before, will only make the condition worse. It is very important to take a day or two off and start doing small activities like walking around.
How long will it take for this back pain to get better?
The time it takes to heal depends on the severity of your sprain. A normal sprain can heal in a few days. A more serious condition can take weeks. Remember, everyone heals at a different rate.
Once the pain is completely gone, your doctor will tell you to start regular exercises. This will help strengthen your back muscles, increase flexibility, and reduce the risk of a recurrence. Exercises that are not too strenuous on your back, such as swimming or riding a stationary bike, are usually recommended.
Whatever you do, never rush . If you resume your previous heavy lifting and exercise routine before your back sprain has fully healed, you could develop chronic back pain and even cause permanent damage.
How can I prevent my back from getting worse?
They say "prevention is better than cure." So these things will help you avoid spraining your back again.
| Fact | What to do |
|---|---|
| Exercising | Regularly do exercises and stretching that strengthen your back and abdominal muscles. |
| Sleeping position | Don't sleep on your stomach. Sleep on your side or on your back. Place a pillow under your knees or between your legs. |
| Weight lifting | When lifting a heavy object , bend at the knees , not the back. Lift the heavy object close to the body. |
| Weight control | If you are overweight, losing weight can greatly help reduce the pressure on your back. |
| Correct posture | When sitting, keep your back straight and lean back against the back of the chair. Keep your back straight when standing as well. |
Take-Home Message
- Most low back strains heal over time with proper rest and simple treatment.
- Apply ice for the first 2-3 days. Then apply heat. Do not change this order.
- Staying in bed will only make things worse. Take a day or two off and start doing activities like brisk walking.
- If you have numbness, weakness, or difficulty controlling your urine/feces in your legs, it is an emergency. See a doctor immediately.
- The best way to prevent back pain from recurring is to exercise regularly and maintain correct posture.
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