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How to Deal with Lower Back Strain

Back Strain

Two weeks ago, I was happily working in my garden. I knelt down to pull a couple of weeds near my banana plant and pain radiated across my lower back like as if I had fallen out of a tree. Standing up was painful, sitting, movement at all, lying down and any movement involving my lower back sent waves of pain up and down my back.

What ever I had done, I managed to strain my lower back. At some point, everyone does this.

This article discusses what back strain is, what causes it and offers some common self-help hints. If the symptoms of pain increase, do not decrease, or you experience sudden numbness in any of your limbs after straining your back, seek medical help immediately.

This article is untended for diagnosis of any medical condition nor advocate or prescribe any specific medication or treatment. Always seek the advice of a licensed physician for proper diagnosis or treatment of any disease or condition.

What is lower back strain?

Tiny tears or over-stretching of the ligaments or muscles in the lower back is the definition of back strain. Any point of the back can be strained, upper or lower. It is lower back strain that occurs most often.

How is it caused?

Incorrectly lifting something, over extending the arms while lifting or reaching, a severe coughing jag, obesity, emotional stress, sitting or standing for long periods of time and more are all causes.

I’ve strained my lower back. Now what?

Get to a place where you can lie face down with an ice pack over the lower back. Place a towel or cloth between the ice pack and your bare skin. Lie in place for 30 minutes. Take it easy the rest of the day. Wearing a support belt will definitely help. Ice your back three times a day for the first two to three days.

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If painkillers are warranted by your doctor, non-steroidal anti-inflammatory drugs (NSAIDS) such as Motrin, Aleve or Advil can help reduce the swelling and the pain. Be certain to follow all the directions on the package.

After the first two to three days, after icing, apply mild heat through a heating pad or a hot bath soak. Again, three times a day for 30 minutes each time. This helps to bring blood to the area to help with healing.

It does need to be said that during this time NO LIFTING should be done. I know about capital letters; I’m one of those people who need to see it written that way or else, when the pain is initially gone, that I have a tendency to get back to work too soon.

Give yourself and your back about a week to heal. For a “compulsive gardener” like me, this feels more like punishment. The alternative is straining my back again or worse. I really don’t need a doctor’s visit these days.

Physical therapy may be needed if your doctor recommends it. Follow the advice on movement exercises given by the therapist.

Maintaining good core muscles will help reduce muscle strains. Lifting with the back straight, using the leg muscles will also help. When sitting, sit up straight with your back against the chair’s back. Using a pillow between the legs and lying on the side will help reduce pain while sleeping.

Losing weight will also reduce strain on the lower back. If the abdomen protrudes, the muscles and that weight all pull forward putting constant strain on the back.

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I do wear my support belt when I’m planting trees. It won’t guarantee my back’s safety, but it does remind me that I need to pay attention to how I’m moving something heavy.

Source: Web MD Reference Article, “Low Back Strain,” Web MD Website, Reviewed by Claudio A. Palma, MD, 25 February, 2010

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