What Happens When You Throw Your Back Out? + What To Do After

“Throwing your back out” refers to sudden lower back pain caused by muscle or ligament strain, often from improper lifting or sudden movements. Immediate care includes rest, applying ice or heat, taking pain relievers, and gentle stretching. To prevent future issues, exercise regularly, maintain good posture, and keep a healthy weight.

Luna

By Luna

Key Takeways

  • Throwing your back out is often due to muscle strain or ligament sprain from improper lifting or sudden movements, leading to sharp pain, stiffness, and limited mobility.
  • Immediate steps for relief include resting, applying ice then heat, taking over-the-counter pain relievers, and gentle stretching.
  • Long-term prevention involves regular exercise to strengthen core muscles, maintaining proper posture, making ergonomic adjustments, and keeping a healthy weight. For persistent pain, seek professional help from a physical therapist.

Throwing your back out is a common phrase for a sudden, sharp pain in the lower back that is alarming and debilitating. This condition typically occurs due to muscle strain or a ligament sprain. But exactly what happens when you throw your back out? And what should you do next to manage the pain and promote healing? Read on for answers to these questions, along with helpful tips for recovery and relief.

What Happens When You Throw Your Back Out?

You can injure your back muscles in several ways, but improper lifting is a common culprit. When you awkwardly lift something heavy or twist your spine while bending, you can strain or tear the muscles or ligaments in your lower back. This injury triggers inflammation and muscle spasms, leading to the characteristic pain and stiffness associated with a thrown-out back.

Symptoms of a Thrown-Out Back

  • Sharp or aching pain in the lower back (lumbar spine)
  • Muscle spasms or stiffness
  • Limited range of motion
  • Difficulty moving, bending, standing up straight, or walking

Causes of a Thrown-out Back

Throwing your back out can happen to anyone, and understanding the underlying causes can help with prevention.

  • Improper Lifting: Lifting heavy objects without using proper technique.
  • Sudden Movements: Quick, jerky motions that strain the back muscles.
  • Poor Posture: Sedentary behaviors as well as sitting or standing with improper posture for extended periods.
  • Weak Core Muscles: Insufficient strength in core muscles that support the spine.

Immediate Steps to Take After Throwing Your Back Out

The first line of defense for a thrown-out back is rest and self-care.

  • Rest and Assess: Stop any activity immediately to avoid further injury. Find a comfortable position to rest. Be gentle with yourself and avoid strenuous activity for a few days to allow the muscles to heal.
  • Apply Ice or Heat: Apply ice packs for 15-20 minutes at a time several times a day for the first 24-48 hours to reduce inflammation, then switch to a heating pad or warm compress to relax muscles.
  • Over-the-Counter Pain Relief: Non-prescription pain relievers like ibuprofen or acetaminophen can help manage pain and reduce inflammation.
  • Gentle Stretching: Once the initial pain subsides, gentle stretching can help maintain flexibility and reduce stiffness.

When to Seek Professional Help

If the pain persists or worsens after a few days, seek professional help from a physical therapist or healthcare provider. They can assess the extent of the injury, provide appropriate treatment, and guide you through a rehabilitation program to prevent future occurrences.