What You Can Do About Lower Back Injuries

Back pain is a common problem for many adults, but very few people take time to think about what caused the back pain in the first place. Specifically, lower back injuries occur frequently among adults aged 30 to 50 years old. Although most people think that back injuries occur most often in young men and women who are physically active, the truth is that repetitive motions are just as likely a culprit as kickboxing or football.

Your best bet for reducing lower back pain due to lumbar region injuries, is to identify the cause of the pain.

What Causes Low Back Injuries?

There are just two factors commonly attributed to injuries to the lower back; pulled muscles and herniated discs. A herniated disc occurs when the small cushions located between the vertebrae are displaced or ruptured. The discs can place pressure on the spinal nerve, and sometimes the sciatic nerve.

A pulled muscle is simply a back muscle that has been pulled—or stretched—so far that it has become swollen, torn or ripped. Both types of injuries can cause severe pain during everyday activities that include twisting, bending, reaching and walking.  

Now the difficult thing for most back pain sufferers to understand is exactly how these injuries occur. One of the most common causes of back injury is improper lifting. Most people—particularly those who haven’t yet experience the agony of lower back pain—attempt to lift heavy objects with the muscles in their backs rather than the legs. Performing this incorrect movement repeatedly places unnecessary strain on the back muscles which, over time, can cause pulled muscles and even damage to nerve roots.

Avoid a lower back injury by bending at the knees instead of the waist and tighten your leg muscles and push off with your feet to lift an item. This places more of the weight on your legs, which are more capable of withstanding the muscle strain.

Another common cause of back injuries is poor posture. The effects of poor posture on the back muscles are actually quite similar to lifting incorrectly as they are generally the same movement. The only difference is the amount of weight placed on the muscles. Injury is far more likely to occur when you slouch often and for long periods of time.

Make a concerted effort to sit up straight and take part in regular physical activity. Exercises like yoga, stretching and bodyweight exercises can help you maintain proper posture.

Trauma due to a fall or auto accident can also cause plenty of lower back pain. It is important that you get a full checkout in the aftermath of any type of accident to make sure you begin treatment as soon as possible.

Heal Lower Back Injuries

If you suffer from lower back pain there are a variety of treatment methods available to help. Start with a natural treatment and work your way up as needed.

Immediately after the injury you will need to reduce pain and swelling that will likely occur. Reduce the swelling in your lower back by using a cold compress or ice pack. The cold pack will not only reduce swelling but it will help numb the pain. The next step is to apply heat—through a heating pad or hot water bottle—in an effort to relax and soothe the muscles.

The Healthy Back Institute has a variety of infrared heating pads that offer long lasting muscle relaxation through deeply penetrating heat therapy. Shop the products page for a large selection of heating pads.

Physical activity is an essential part of the healing process when it comes to lower back injuries. Lying around in bed or spending extended periods of time sitting down will only stiffen your joints and muscles, which will make it more difficult to move the injured area. Any kind of physical activity will help, whether it’s walking or swimming, will keep the blood flowing to the injured area and help your lower back muscles heal.

Regardless of the severity of your back injury, massage therapy is an effective method of treatment. Similar to physical activity, massage that targets the lumbar region will improve blood circulation to the lower back and provide pain relief to the muscles. Whether deep tissue massage or any other form of massage will relax the muscles which will help them heal quicker.

Other things you can do about lower back injuries include:

  • Wear flat shoes with solid arch support.
  • Take a break at least once each hour if you sit for long periods throughout the day.
  • Use ergonomic office equipment to maintain proper posture and spine structure.
  • Buy a back support cushion to help maintain good posture. The Healthy Back Institute has a large selection of support cushions to help you get your posture back on track.

If you’re looking for all natural remedies to relieve lower back pain caused by injuries or trauma, visit the website now to help you find what you need to start the healing process and get back to your regular life. 

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Filed Under: Back Pain
Written By:  Updated:
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Jesse Cannone, CFT, CPRS, MFT

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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