An old phrase, also known as an idiom, says “Put your back into it.”
It means, according to Merriam-Webster, to “work very hard at (something) (or) to put a lot of effort into (something).” It may mean well, but from a health standpoint if you do “put your back into it” you are more likely to experience back pain.
Lower back pain is a very common injury. It often results from a strain (or injury) to muscles or tendons in your back. Other causes include arthritis, structural problems and disk injuries. The pain often gets better with rest, physical therapy and/or medication. A lower back injury has varying levels of pain from a mild or minor ache to severe, such as a feeling like you can’t do anything, even something as simple as walking. For most, the pain and discomfort is temporary. But long-lasting (chronic) lower back pain is also common — up to 23% of adults worldwide have chronic lower back pain.
Why do I have back pain?
Lower back pain can involve a wide spectrum of symptoms. Lower back pain may:
- Come on suddenly or appear gradually.
- Happen after a specific event, like bending over to pick something up. You may hear a “pop” when it happens.
- Have an unknown trigger.
- Feel sharp or dull and achy.
- Come and go or be persistent.
- Radiate down to your buttock or down the back of your leg (sciatica).
- Feel worse in certain positions (like bending over or crouching down) and get better when lying down.
Other symptoms of lower back pain can include:
- Stiffness: It may be tough to move or straighten your back. Getting up from a seated position may take a while, and you might feel like you need to walk or stretch to loosen up. You may notice a decreased range of motion.
- Posture problems: Many people with back pain find it hard to stand up straight. You may stand “crooked” or bent, with your torso off to the side rather than aligned with your spine. Your lower back may look flat instead of curved.
- Muscle spasms: After a strain, muscles in your lower back can spasm or contract uncontrollably. Muscle spasms can cause extreme pain and make it difficult or impossible to stand, walk or move.
If you have severe pain and/or lower back pain that keeps you from doing daily activities, reach out to your healthcare provider.
What can I do about my back pain?
As mentioned previously, in most cases, back pain is easily treatable and often temporary. That happens when you properly care for your back before, during and after any type of workout or activity.
Many cases of mild to moderate lower back pain get better with rest, ice and over-the-counter (OTC) pain medication. After a few days of rest, you should be able to get back to your normal activities. Staying active increases blood flow to the area and helps you heal.
If your back pain is severe and/or happens after a traumatic accident, like a fall, you should seek medical treatment as soon as possible. Other treatments for lower back pain depend on the underlying cause, severity and how long you’ve had pain. They may include:
- Medications: Your healthcare provider may recommend nonsteroidal anti-inflammatory drugs (NSAIDs) or prescription medications to relieve pain. They may also prescribe muscle relaxers in certain situations to relieve back spasms.
- Physical therapy (PT): PT can strengthen your muscles so they can better support your spine. PT also improves flexibility and helps you avoid another injury. PT can also help with posture, alignment and body mechanics to reduce back pain.
- Hands-on manipulation: Several “hands-on” treatments can relax tight muscles, reduce pain and improve posture and alignment. Depending on the cause of the pain, you may need osteopathic manipulation or chiropractic adjustments. Massage therapy can also help with back pain relief and restore function.
- Injections: Your provider may recommend lumbar epidural steroid injections to help manage chronic lower back pain.
- Surgery: Some lower back injuries and conditions require surgical repair. There are several types of surgery for low back pain, including many minimally invasive techniques.
It may take time to find the best treatment for you, especially if you have chronic lower back pain. Your provider will be by your side throughout the process.
How can Mueller help?
Since 1959, Mueller has strived to support any person or athlete active through various forms of support and injury prevention equipment, but also innovative recovery techniques.
The Lumbar 4-in-1 Back Brace with Removable PaD + Hot/Cold Pack from Mueller™ is a customer favorite. It helps relieve lower back pain by providing support to strains, sprained, and aching backs. It comes with a dual sided, removable lumbar pad for varying levels of support, as well as a removable hot/cold pack to help reduce pain and swelling. This brace also doubles a posture support which allows for you to wear it throughout the day.
The Adjustable Back Brace is another customer favorite. It provides firm support to help relieve lower back pain without restricting movement. It’s ideal for back strains and arthritic conditions. This back brace works to correct posture during wear. It can be worn while lifting heavy objects throughout the day. It’s lightweight with breathable fabric for comfortable all-day wear. The Mueller® back brace is a one size fits most, offering a precision, adjustable fit that you can depend on.
If you’re looking for posture support, the Mueller™ Adjustable Posture Support provides light support to the upper back using elastic straps, giving gentle reminders for posture correction. The posture Support administers enhanced comfort and performance, and provides the all-day comfort & support you need.
For the full line of back support and injury prevention equipment, visit muellersportsmedicine.com.
If you take care of your back, it will take care of you!
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