Your Complete Guide to Managing Post-COVID Back Pain and Finding Relief

Understanding Post-COVID Back Pain and How to Find Relief

For many COVID-19 long haulers, back pain has lingered as an ongoing symptom even after recovering from the initial illness. The virus can trigger a wide range of musculoskeletal problems that may last for months.

The type of back pain brought on by COVID varies from person to person, ranging from general muscle soreness to severe nerve-related issues. Ongoing fatigue and limited mobility are also common concerns.

Let's discuss why COVID-19 leads to chronic back pain, when to seek emergency care, and both medical and natural strategies to manage discomfort and start rebuilding strength after battling the virus.

How COVID-19 Causes Short and Long-Term Back Pain

There are a few key reasons why COVID-19 often causes back pain both acutely and for extended periods of time post-infection:

Inflammation - The immune response triggered by the virus causes widespread inflammation, including in spinal tissues, nerves and muscle.
Muscle damage - Viral infections can damage muscle cells and trigger cramping, spasms and general body aches.
Nerve pain - Inflamed spinal nerves become hypersensitive, causing burning, shooting pains.
Strain from coughing - Violent, repetitive coughing strains back muscles and the spine.
Deconditioning - Weeks of inactivity and bedrest weaken core and back muscles.

Even after the virus clears the body, these issues can linger for weeks or months. Ongoing muscle weakness is also common after severe illness.

Types of Post-COVID Back Pain

Back pain from COVID-19 can vary greatly for different people. Some of the most common types include:

Muscle soreness - Generalized ache or pain in the back muscles, especially mid and low back.
Spasms - Painful involuntary muscle contractions in the back.
Nerve pain - Sharp, burning, tingling, or numb back pain resulting from spinal nerve inflammation or compression.
Disc issues - New or aggravated herniated discs causing severe back and leg pain.

Younger patients tend to experience more muscle pain, while older adults are more prone to disc and nerve compression issues that lead to sciatica or radiculopathy pain.

When to Seek Emergency Back Pain Care

While most post-COVID back pain will resolve gradually over time, any sudden or severe symptoms should receive prompt medical attention. Seek emergency care for:

Loss of bowel or bladder control
Sudden weakness or numbness in the legs
Unbearable or debilitating pain
Difficulty walking or standing

These red flag symptoms may indicate spinal cord compression, cauda equina syndrome, or other nerve damage needing rapid treatment.

Medical Management of Post-COVID Back Pain

For back pain that lingers more than a few weeks after COVID-19, check in with your primary care physician or a back pain specialist. They can perform exams to determine the source of the pain and recommend appropriate treatment approaches.

Medications

The following medications may be prescribed to alleviate different types of post-COVID back pain:

NSAIDs - Anti-inflammatories like ibuprofen to reduce swelling and discomfort.
Muscle relaxers - Medications to relieve muscle spasms and cramping.
Nerve pain drugs - Gabapentin, antidepressants, topical creams to calm nerve-related back pain.
Steroid injections - Potent anti-inflammatories injected into the epidural space or joints to quickly calm inflammation pressing on nerves.

Oral pain relievers, muscle relaxants and short-term steroid treatment can provide symptom relief as rehabilitation gets underway.

Physical Therapy

Physical therapy is an integral part of recovering strength, flexibility and function after severe COVID-19. PT treatment may include:

Gentle stretching and range of motion exercises
Soft tissue massage to loosen tight muscles
Joint mobilization techniques
Progressive core and back strengthening
Postural correction and body mechanics training
Activity pacing and energy conservation tips

An individualized PT program can help rebuild endurance and quell aches related to prolonged inactivity after COVID.

Chiropractic Adjustments

For back pain stemming from spinal misalignment or joint dysfunction, chiropractors can provide adjustments and manipulations. Treatment may focus on:

Improving limited range of motion
Restoring normal vertebrae motion
Relieving pinched nerves
Realigning joints without normal gliding motion

Chiropractic care progressively works to get joints moving and nerves firing optimally again after COVID's effects.

Psychological Care

Mental health support from psychologists and psychiatrists can compliment other back pain treatments. This may include:

Counseling for anxiety related to enduring COVID symptoms
Cognitive behavioral therapy to change pain perceptions
Anti-anxiety or depression medications if needed
Mindfulness and relaxation techniques

Learning to pace activities and practice self-care can prevent reinjury as back pain resolves.

Natural and Self-Care Approaches for Post-COVID Back Pain

Medical treatment and physical rehabilitation should form the foundation of post-COVID back pain recovery. However, many complementary self-care remedies can support healing:

Heat and Cold Therapy

Alternating heat and ice on painful back areas can relieve inflammation and soreness. Try:

Heating pads or hot packs for 10-15 minutes a few times a day
Ice packs wrapped in a towel for 10-15 minutes to reduce swelling as needed
Warm Epsom salt baths to relax muscles before bed

Gentle Stretches and Exercise

Light activity helps limber up stiff, achy muscles without overly straining them. Try:

Basic yoga poses like child's pose and cat-cow stretch
Gentle range of motion exercises
Walking, swimming, or stationary cycling at an easy pace

Build up endurance slowly. Avoid activities causing sharp or lasting pain.

Massage

Massage techniques like effleurage and petrissage can relax knotted back muscles. Self-massage with a foam roller or massage balls can provide relief at home.

Posture and Ergonomic Optimization

Pay attention to posture during everyday activities and optimize your workstation setup to avoid aggravating back pain. Simple changes like appropriate chair height, standing desk, lumbar support, and monitor position can help.

Anti-inflammatory Diet

Foods like leafy greens, fatty fish, berries, and extra virgin olive oil have natural anti-inflammatory effects. Avoid highly processed foods which can promote inflammation.

Stress Management

Chronic back pain is exacerbated by mental stress, which causes muscle tension. Try relaxation practices like deep breathing, meditation, journaling, or soothing music to calm the nervous system.

When to Expect Relief from Post-COVID Back Pain

The timeline for back pain relief after COVID-19 varies based on factors like:

Your age
Severity of initial infection
Pre-existing conditions
Cause and type of back pain
How early treatment is started

Those over 65 tend to have a longer recovery period, as do those who were hospitalized. Most people see gradual improvement over the following general timeline:

1-2 Months Post-Infection

Pain may still be moderate but should be noticeably better than peak infection
Able to lie down, sit and walk for longer periods with less discomfort
Can perform light daily activities like cooking, laundry, driving short distances

2-4 Months Post-Infection

Pain is mild to moderate on most days
Able to be active for about 30 minutes (walking, chores) before needing rest
Strength and flexibility slowly improve with physical therapy

4+ Months Post-Infection

Persistent pain affects only a small percentage of patients after this timeframe
Low level achiness may remain but rarely impairs function
Able to resume longer cardiovascular exercise, strength training, recreational sports
Return to full normal daily functioning and endurance

These timeframes assume active participation in medical treatment and physical rehabilitation. Without PT, muscle imbalances are likely to develop, prolonging discomfort.

When to Worry About Persistent Post-COVID Back Pain

For most previously healthy adults under 50, back pain lingering more than 6 months after COVID-19 is unusual unless the initial infection was severe. At that point it is wise to reevaluate treatment approaches and undergo medical testing to understand why pain is persisting.

Reasons to be concerned about prolonged back pain include:

Pain continuing to limit daily activities
Unable to walk more than 15 minutes without rest
Onset of new numbness or nerve pain
Worsening pain not responsive to initial treatment
Feeling hopelessly depressed or anxious about pain

If back pain remains all-consuming 4+ months after contracting COVID-19, ask your doctor about imaging tests to look for spinal injuries or compressed nerves. Consider switching pain medications or exploring injections, surgery or psychological treatment if there is no improvement.

Preventing Post-COVID Back Pain from Recurring

To avoid instances of recurring back pain after recovering from COVID-19, focus on:

Maintaining muscle strength with regular core and back exercises
Protecting joints by lifting heavy objects with correct form
Stretching daily to keep muscles flexible
Quitting smoking to optimize bone density and disc health
Losing excess weight to avoid overloading the spine
Using ergonomic principles for better posture at work and home
Sleeping on a supportive mattress and pillows

A strong, balanced body is more resilient to back strains and muscle imbalances that can ultimately lead to chronic pain. Make healthy lifestyle choices to foster back wellness long-term.

Seeking Help for Lingering Post-COVID Back Pain

Back pain persisting more than 2-3 months after a COVID-19 infection should be evaluated by a physician. Many people suffer silently out of the assumption back pain is "just part of long COVID." But there are many treatments that can help.

See a primary care provider or back pain specialist for guidance. They may recommend some combination of medications, physical therapy, injections, chiropractic care, massage, or even surgery in severe cases. Most people see gradual improvement in pain and function when pursing an appropriate treatment regimen.

Never hesitate to get medical support and second opinions for lingering COVID-related back pain. Suffering through discomfort can have cascading effects on mental health, sleep, mobility, and overall recovery.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.