From Pain to Gain: How to Fix a Thrown Out Back

From Pain to Gain: How to Fix a Thrown Out Back

Have you ever stood up and felt that twinge in your back? Or maybe you felt that pain especially on going up the stairs or sitting down? Are you unable to maintain a normal posture? That is known as thrown-out back.

Did you know that a lot of people experience a thrown-out back at some point in their life? In fact, there are over 540 million people suffering from back pain at any given time globally. As a common ailment, it may become a real quality-of-life bummer. Good news! Dealing with a thrown-out back is not as complicated as it may seem. In fact, there are simple yet effective curative and preventive measures to help you get back on track. 

And guess what? We’ve compiled a list of practical tips and methods that can make all the difference! So don’t stop now - keep reading and discover how to fix a thrown-out back and live a pain-free life!

Thrown Out Back: Everything You Need to Know

Common Causes

1. Bad Posture

Bad posture when sleeping, walking, or even working can cause a thrown-out lower back. In addition, it increases the risk of other changes in the spine. Did you know that sitting for extended periods in a slouched or hunched position can put added stress on your lower back? Thus, try to maintain correct sitting positions throughout the day to avoid discomfort and reduce your risk of experiencing severe back pain.

2. Muscle Injury

If you have back pain, it is indicative of muscle injury, sprain, or pull, which can happen after physical activity or as a result of improper lifting, sudden movements, or excessive tension in the body. This type of pain is characterized by acute pain, developing a hunched posture, and can be uncomfortable.

3. Excessive Exercise

Of course, exercise is crucial for maintaining a healthy body and mind. However, overdoing it can actually increase your risk of experiencing a thrown out back. When we push ourselves too hard and fail to use proper form, we risk developing chronic and irreversible injuries. 

Thrown out back can cause:

  • Uncomfortable pain in the lumbar region
  • Muscle spasms
  • Weakness that can generate motor restrictions
  • Stiffness in the lower back with reduced range of motion
  • Pain in the lower back lasting up to two weeks
  • Stiffness that prevents normal posture
  • Difficulty standing, walking, sitting, or moving

If you have any of these signs described above, start treatment promptlyStay alert for some symptoms that could be a sign of more serious underlying conditions. 

You should see your doctor if your symptoms do not improve within a few weeks.


When to Seek Medical Help

Some conditions can mimic the symptoms of thrown out back. A lower back infection caused by osteomyelitis or an abscess may appear as a back strain. Kidney diseases such as kidney stones can also cause back pain.

You should see your doctor whenever:

  • The pain gets worse or persists very intensely for several days.
  • There is severe pain in one of the lower limbs, accompanied by numbness, tingling sensations, or lack of strength.

You should pay particular attention to:

  • Fever
  • Difficulty urinating or having a bowel movement
  • Pain with nocturnal aggravation
  • Severe difficulty walking

These symptoms may be an indication of serious problems in need of urgent medical evaluation. If symptoms persist for more than two weeks, the possibility of requiring medical intervention must be ruled in.

In this case, the doctor may prescribe:

  • A plain X-ray of the lumbar spine to show the bony structures and their alignment. It can diagnose infections, osteolytic lesions, fractures, or spondylolisthesis.
  • An MRI of the lumbar spine shows the musculoskeletal and its relationship with the nervous structures. It can diagnose herniated discs, canal stenosis, or tumors.

Small Changes Can Make a Big Difference in Protecting Your Back

Adopting some daily habits helps reduce or even prevent thrown out back. Of course, this does not exclude the need for medical help, but it is a good way to start.

Including exercises with professional guidance strengthens muscles and decreases joint tensions. But do not forget that exercising needs to be closely monitored, and avoid carrying extreme weights so as not to trigger back problems. 

Stretching is also essential and should be part of the routine, as it reduces muscle tension and improves body flexibility. For those who work in front of a computer all day, it’s essential to find ways to break up long periods of sitting and keep the body moving. Luckily, BLiiNK has developed cutting-edge AI solutions to help you maintain good posture and avoid the negative effects of prolonged sitting

With innovative technology, you can receive alerts to check your posture periodically and make any necessary adjustments to improve your alignment and reduce the risk of back pain. By taking advantage of these tools, you can prioritize your health and wellness while still being productive at work.

Nowadays, as we all know, our habits have changed, and tasks such as studying and work are often done from home. It is common to suffer from ailments in the back and eyes. For this reason, it is necessary to adopt healthy habits with correct body posture to reduce the risks related to our spine and muscle injuries derived from poor posture.

Certain postures we adopt daily can cause pain in the back and other parts of the body without us realizing it. Thus, we need to pay attention to posture tips at work to avoid thrown out back and muscle injuries, which harm our health and performance.

 working with computer healthy mode | working with computer healthy mode |

Often, we are so focused on tasks and forget about our bodies, leaving them tense or poorly positioned. However, with a change of habits, you can say goodbye to back pain caused by poor posture when sitting, standing, or performing other high-impact activities.

Here are a few benefits coming with good posture:

  • Better alignment of bones, joints, and muscle functions
  • Reduce impact on joints
  • Prevention of joint problems such as arthritis and osteoarthritis 
  • Precluding muscle pain in the lumbar and cervical region
  • Improve muscle tension
  • Combating fatigue and tiredness
  • Enhance muscle efficiency

Tips on How to Heal a Thrown Out Back

Exercises to Strengthen Your Back

By stretching your muscles, the pressure on the lower back is relieved and the pain lessens. Below are some exercises that help strengthen your back and relieve pain.

Stretching With Arms Forward

Just stay in the position on all fours and put your arms forward, with your face close to the floor, lowering yourself until your head touches the floor. <span">Hold the position for 30 seconds.

It consists of lying on your stomach, with the instep facing downwards. Place your hands in front of your shoulders and gently try to lift your back, including your head, pushing the ground with your hands. Contract your hips and thighs staying on the floor. Stay in the position for 30 seconds, then relax.

Cobra stretch exercise exampleCobra stretch exercise example

Cobra Stretch

Standing stretching, in which you can stretch the lower limbs (thigh muscle). Or simply flex your body to try to reach the ground. Start on your back with your knees bent at 90 degrees with your feet flat on the floor. Squeeze your glutes to tuck in your tailbone, ensuring your spine is in contact with the floor. Next, raise your hips into healthy alignment with your knees and shoulders. Do this for 5 to 10 seconds, then lower your hips and repeat the process 8 to 10 times.

Heat and Ice Therapy to Relieve Pain

Ice and hot therapy are common treatments to relieve back pain, as these resources are simple to use and very accessible. However, they cause different results in the body, and it is very important to know when to use each one. As harmless as they seem, their incorrect use can aggravate the case.

Ice therapy works very well after an acute injury, as ice narrows blood vessels, preventing edema and decreasing the inflammatory reaction during recovery. 

Ice should be applied for 20 minutes and not longer, as there is a risk of freezing the skin and damaging it.

For treating muscle, physical pain, and overexertion, applying heat improves circulation to the affected area, which promotes repair and pain relief. As blood flow increases, more oxygen and nutrients will flow to the affected area. 

Chronic pain without swelling also responds well to heat treatment.

If you want to know how to heal thrown out back, consider that each case should be evaluated by a professional who will indicate the best recommendations

Over-the-Counter Pain Medication

Many medications help relieve back pain and can be purchased over the counter. However, it's essential to take them under medical supervision to ensure proper dosage and avoid any potential side effects.

It's worth noting that these pain relievers won't actually fix the underlying problem, but they can help you feel better for a little while. So if your pain doesn't improve or gets worse, see a healthcare professional to find the root cause.

The Do's and Don'ts of Lifting Heavy Objects

Learning to lift heavy objects correctly is the best way to avoid injuring your muscles or causing structural damage. 

So here are some steps to lifting heavy objects correctly:

  1. Stand close to the object. Keep your legs shoulder-width apart and your lead foot slightly in front of the other. 
  2. Squat down next to the object, bending only at the hips and knees, and keep your spine straight. 
  3. The back should be straight, chest open, and shoulders back, do not hunch over.
  4. While lifting yourself off the floor using your legs, keep your back straight. Do not twist to the side, as this can lead to a thrown out lower back. 
  5. Hold the weight and keep it close to your body. Never try to lift the weight higher than your shoulders.
  6. Do not try to walk normally with the weight, as this can cause injuries. You may lose your footing and drop the object.
Heavy object lifting tips avoid thrown out backHeavy object lifting tips avoid thrown out back

If you are going to place the weight on a table or shelf, do not straighten your arms. Walk as close to the spot as possible and slide the weight onto it. If you will put it down again, reverse the process to get it up. Squat down to your knees and hips only, keep your back straight, and do not turn around until the item is in place.

The Bottom Line

A thrown-out back, characterized by acute pain in the lower back, can significantly impair one's normal activities. As the condition typically arises from sudden or prolonged movements or extended periods of sitting or standing, prioritizing our physical well-being is paramount! For individuals who frequently utilize electronic devices, adopting BLiiNK software solutions can promote maintaining healthy body posture and avert the adverse consequences of chronic pain.  So why not give BLiiNK a spin and see how it can work wonders for your well-being? Incorporate our advanced technology into your daily routine and make a step toward a healthier lifestyle!

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