What is what to do when you throw your lower back out?

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What to Do When You Throw Your Lower Back Out

"Throwing your back out" usually means experiencing sudden, intense lower back pain, often accompanied by muscle spasms. Here's a guide to help you manage the situation:

• Immediate First Aid:

  • Stop and Rest: Immediately cease any activity that triggered or worsened the pain. Find a comfortable position to rest in. This might be lying on your back with your knees bent and a pillow under your knees, or lying on your side with a pillow between your knees. [https://www.wikiwhat.page/kavramlar/Rest%20and%20Immobilization](Rest and Immobilization) are crucial in the initial phase.

  • Ice or Heat: Apply ice packs to the affected area for the first 24-48 hours to reduce inflammation. Use for 15-20 minutes at a time, several times a day. After 48 hours, you can switch to heat (warm compress, warm shower) to relax the muscles. Some people find alternating ice and heat helpful. [https://www.wikiwhat.page/kavramlar/Cold%20and%20Hot%20Therapy](Cold and Hot Therapy) can be beneficial.

• Pain Management:

  • Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce pain and inflammation. Acetaminophen (Tylenol) can also help with pain, but it doesn't reduce inflammation. Follow the dosage instructions on the package. [https://www.wikiwhat.page/kavramlar/Pain%20Medication](Pain Medication) are options.

  • Muscle Relaxants: If the pain is severe and accompanied by muscle spasms, your doctor may prescribe muscle relaxants. These should be used with caution as they can cause drowsiness.

• Gentle Movement:

  • Avoid Prolonged Bed Rest: While rest is important, prolonged bed rest can weaken your back muscles and worsen the problem. Try to get up and move around gently every few hours, even if it's just for a few minutes. [https://www.wikiwhat.page/kavramlar/Gentle%20Exercise](Gentle Exercise) is important.

  • Stretching: Once the initial pain subsides, gentle stretching can help improve flexibility and reduce muscle stiffness. Focus on stretches that target the lower back and hamstrings. Be careful not to push yourself too hard.

• When to See a Doctor:

  • Severe Pain: If the pain is unbearable or doesn't improve after a few days of home treatment.

  • Neurological Symptoms: If you experience numbness, tingling, or weakness in your legs or feet, or if you have difficulty controlling your bowel or bladder, seek immediate medical attention. These symptoms could indicate a more serious problem, such as a pinched nerve or spinal disc issue.

  • History of Injury: If the back pain is the result of a significant injury (fall, car accident), see a doctor.

  • Underlying Conditions: If you have underlying medical conditions like osteoporosis or arthritis, consult your doctor.

• Prevention:

  • Proper Lifting Techniques: Always bend your knees and keep your back straight when lifting heavy objects. Avoid twisting while lifting. [https://www.wikiwhat.page/kavramlar/Proper%20Lifting%20Techniques](Proper Lifting Techniques) are crucial.

  • Good Posture: Maintain good posture while sitting, standing, and walking.

  • Regular Exercise: Strengthen your core muscles with regular exercise. This helps support your spine and prevent back pain.

  • Maintain a Healthy Weight: Excess weight can put extra strain on your back.