What to Do if You Strain Your Lower Back

When you hurt your back, two questions will likely cross your mind: “Does this mean I’m getting old?” & “What can I do to fix it?”

Back injuries, pulls and strains can happen to anyone, but they might be more common with age and with increased activity. Luckily, there are preventative measures you can easily incorporate into your everyday routine, as well as some strategies to help your body heal if you do find yourself injured.

Acute lower back pain is most likely linked to a muscle or ligament strain.

Back Ache

Either of these tissues can become stretched or torn from activity, leading to spasms and pain in the lower back. If you notice chronic back pain that doesn’t get better over time or acute pain that inhibits everyday activities, consider visiting a doctor.

It’s possible to manage these types of aches at home, however. Most of these injuries take a few days or weeks to heal, but sometimes the process can last longer. For the easiest recovery, take care of your body the moment you start to feel pain. If the pain is severe, rest for a day or two — but usually no longer than that, or you run the risk of weakening your muscles and increasing the chance of further injury once you get moving again.

Here are some additional tips to address lower back pain:

• Applying a cold pack following an injury can help reduce swelling. Follow with heat therapy to stimulate blood flow so your body can repair the tissue.
• Anti-inflammatory medication can target the source of inflammation and reduce it.
• Other pain medications or muscle relaxers, which require a prescription, are also an option.
• Visiting a chiropractor or massage therapist can assist with loosening tight muscles and the promotion of the body’s natural healing process.
• Lower back exercises can encourage the body to heal and keep your
  

  Yoga is good for your back

  muscles used to movement. Be sure to know your limits and to stop if anything hurts severely. You should also modify any regular exercise you do on a daily basis to make sure you don’t quickly re-injure the area

• Yoga offers some especially helpful benefits for your lower back, when practiced regularly. There are also specific poses that can help alleviate pain and increase blood flow to your back.
• Keep moving! As long as your doctor is okay with it — and you aren’t
  

  Keep moving!

  overdoing it — keep your body moving. Weakened core and back muscles mean a higher probability of future injuries. Once you feel you are back to 100%, find a way to keep these muscles active and strong.

This is good basic information for anyone who’s suffered with a lower back injury. The first time this happened to me, I was in my 30’s & I thought I was too young, but I’d lifted a suitcase that was too heavy & paid for it for a week or two. Periodically, this has reoccurred from time to time. Now with age, I have to be careful, & guess I have to admit, I can’t do what I did when I was young! Not a pretty fact, but true for all of us.

I use cold packs & heat if needed, but cold packs most often. I also take

Massage is good for your back…

supplements that are anti-inflammatory like MSM, glucosomine & chondroitin, so I don’t have to take Nsaids (Aleve or ibuprofen as they are bad for you) or Tylenol (which doesn’t do much & is also bad for your body)

Many years ago, a golfer told me he did sit ups to strengthen his stomach muscles, which in turn, helps your back so I’ve done sit ups daily for many years. I do 50 in the morning & 50 in the evening when I exercise. I never skip a day. If nothing else, I have a flat stomach 🙂 …

I guess the biggest thing for me is admitting I just can’t do what I used to do; even though I still try & I usually regret it later…

Have a great day!

meditation for relaxation & de-stressing will help your back & other aches you have.