Throwing Out Your Back: Causes, Symptoms, Treatment & Prevention Tips

Throwing Your Back Out: Causes, Symptoms, and Treatments

Throwing your back out is a common injury that can cause sudden and severe lower back pain. It can happen through simple daily activities like bending over, twisting, or lifting something heavy incorrectly. Understanding what causes you to throw your back out and how to treat it properly is key to preventing recurring injury.

What Does It Mean to Throw Your Back Out?

Throwing your back out refers to injuring one of the muscles, ligaments, or discs in your spine. It leads to back spasms and sharp pain that may make it difficult to stand up straight or move.

Some common ways people throw their back out include:

• Lifting heavy objects with incorrect form
• Twisting suddenly to reach for something
• Tripping or falling
• Sneezing or coughing forcefully
• Bending over to pick something up
• Getting up suddenly from sitting
• Twisting body during sports or exercise

Common Causes of Throwing Your Back Out

There are several underlying reasons why your back may get thrown out, including:

1. Bulging or Ruptured Spinal Discs

Discs act as cushions between the vertebrae. Heavy lifting or twisting can cause a disc to bulge or rupture, pressing on nerves and causing pain.

2. Spasms in Back Muscles

Sudden movements can cause muscles and ligaments in the back to spasm. This leads to inflammation, stiffness, and difficulty moving.

3. Spinal Stenosis

This age-related narrowing of the spinal canal can pinch nerves with certain motions like bending or twisting.

4. Spondylolisthesis

When a vertebra slips out of place, it can press on nerves. This often occurs in the lumbar region.

5. Osteoarthritis

Degenerative damage to spinal joints from osteoarthritis may cause you to more easily throw out your back.

6. Poor Posture and Ergonomics

Poor sitting or standing posture as well as repetitive motions strain the back over time.

Symptoms of Throwing Your Back Out

Symptoms of an injured back range from mild to severe but often come on suddenly. They include:

• Sharp lower back pain
• Pain or numbness radiating down the leg (sciatica)
• Muscle spasms in the low back
• Stiffness and reduced range of motion
• Difficulty standing straight or walking
• Tenderness and soreness around injury site

The specific location of pain can indicate which structure is injured:

• Central lower back pain - sprained muscle or ligament
• Pain radiating down leg - herniated disc or pinched nerve
• Pain on one side - strained muscle, facet joint injury
• Upper central pain - spinal fracture

When to See a Doctor

See your doctor if you experience:

• Difficulty standing or walking
• Loss of bowel or bladder control
• Fever, chills or unexplained weight loss
• Pain lasting more than 1 week
• Numbness in groin/buttocks
• History of chronic back issues
• Back pain caused by trauma like a car accident

These can indicate a more serious underlying injury or condition requiring medical treatment.

Diagnosing a Back Injury

To diagnose a back injury, the doctor will:

• Ask about symptoms and how the injury occurred
• Press along the spine to assess sore spots
• Test range of motion and flexibility
• Check reflexes and muscle strength
• Perform a neurological exam if sciatica present

They may also order imaging tests like:

• X-ray - views bone injuries oralignment issues
• CT scan - gets better view of bones
• MRI - views soft tissues like discs, muscles, nerves

These help determine the extent of injury to guide appropriate treatment.

Treating a Thrown Out Back

At Home Remedies

For mild back strain, try these remedies at home:

• Cold/heat therapy - alternate ice and heat packs to relieve pain and inflammation.
• OTC pain medication - temporary use of NSAIDs like ibuprofen, naproxen or acetaminophen.
• Rest - avoid strenuous activity and rest the back.
• Gentle stretches and exercises to improve mobility once acute pain subsides.
• Physical therapy - perform recommended exercises to strengthen core and improve posture/alignment.
• Massage - helps relax muscles and increase circulation.
• Yoga/tai chi - gentle practices to stretch and strengthen the back.
• Proper ergonomics and lifting techniques - reduce strain on the back.

Medical Treatment

For moderate to severe back injuries, see your doctor. Treatment may include:

• Prescription NSAIDs or muscle relaxants.
• Epidural steroid injections to decrease inflammation.
• Spinal decompression therapy stretches the spine to take pressure off.
• Surgery for herniated discs or spinal compression/instability.

Physical Therapy

Working with a physical therapist can help strengthen the back muscles, improve mobility, and correct poor movement patterns. They may use techniques like:

• Massage
• Heat/ice therapy
• TENS (electrical stimulation) to relieve pain
• Ultrasound
• Manual spinal manipulation
• Stretching and strengthening exercises
• Postural correction

Following proper body mechanics and core strengthening exercises at home is key for recovery and preventing reinjury.

Preventing Future Back Injuries

To help prevent throwing your back out again:

• Warm up muscles before exercise or strenuous activity.
• Maintain proper posture when sitting and standing.
• Avoid bending over without supporting the spine - squat down instead.
• Prevent muscle imbalances by strengthening the core equally.
• Don't lift beyond your capabilities.
• Keep torso stable when twisting - move feet instead.
• Wear supportive footwear.
• Watch calcium/vitamin D intake for bone health.
• Manage weight to avoid overloading the spine.
• Don't smoke - it contributes to disc degeneration.

Having strong core muscles, flexibility, and proper form during daily activities goes a long way towards preventing back injuries.

When to Return to Activity After Injury

Resting an injured back avoids reinjury but too much rest leads to weakness and stiffness. Use these guidelines for returning to activity:

• Avoid strenuous activity for 1-2 weeks after injury or until pain free.
• Gradually resume exercise starting with gentle activities.
• Only return to sports/heavy lifting once you have pain-free movement and adequate strength.
• Avoid motions that initially caused the injury until fully recovered.
• Stop activity if you have increased pain and try a modified routine.
• Consider wearing a back brace for additional support when returning to activity.

Let pain be your guide and progress slowly. Returning too soon often re-aggravates healing tissues. Give your body time to fully recover before testing your limits.

When to See a Doctor Again After Injury

Follow up with your doctor if you experience:

• No improvement in pain/function after 1 week of self-care
• Inability to perform daily activities due to back pain
• Pain persisting beyond 4-6 weeks
• Weakness or numbness in the legs
• Pain at night affecting your sleep
• Weight loss, fever, or other concerning symptoms

You may need additional imaging tests or referral to a spine specialist like an orthopedist or neurosurgeon for further treatment. Chronic back issues may require physical therapy, injections, or surgery if conservative treatment fails.

When to Seek Emergency Care

Seek emergency medical care if you experience:

• Sudden severe back pain after trauma like a fall or accident
• Loss of bowel/bladder control
• Numbness in groin and inner thigh region
• Progressive neurological symptoms like leg weakness

These can indicate a spinal fracture, dislocation, or nerve compression requiring prompt medical evaluation. Spinal cord injuries can lead to permanent paralysis if not treated quickly.

Outlook for a Thrown Out Back

The prognosis after throwing your back out depends on the severity of injury. Less serious muscle strains and spasms typically heal within a few days to weeks with conservative treatment. Herniated discs and nerve injuries can take months to resolve.

Most back injuries improve with a combination of rest, OTC medications, physical therapy, stretching, and exercise. Surgery may be needed for severe disc and nerve problems.

Being careful with motions like lifting, twisting, and bending as you recover is crucial to avoid aggravating the area. Proper back care and injury prevention helps avoid reinjury.

While throwing your back out can be painful, most cases resolve on their own over time. Seeking prompt treatment helps you recover faster and get back to your normal active lifestyle.

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.