Have you ever experienced that sharp twinge in your lower back after lifting something heavy? It’s a scenario many of us are familiar with, and unfortunately, it can lead to days or even weeks of discomfort if not managed properly. Back injuries are not to be taken lightly, and the actions you take immediately after can significantly impact your recovery process.
After injuring your back, one of the worst things you can do is to park yourself on the couch or at your desk for long periods. Sitting puts pressure on your lower back and can exacerbate the pain. Instead, aim to alternate between sitting and standing every 30 minutes or so. This will reduce the stiffness in your lumbar spine and improve your recovery.
While it might be tempting to lie down and rest all day, gentle movement is actually more beneficial for your recovery. Short walks can help alleviate stiffness and improve circulation to the injured area. Start with brief strolls around the house and gradually increase the distance/duration as your pain subsides.
While movement is important, it’s crucial not to overdo it. Avoid engaging in strenuous activities that could further strain your back. Avoid lifting heavy objects, bending or twisting excessively, and high-impact exercises until you’ve fully recovered.
This might seem obvious, but it’s worth emphasizing – steer clear of intense workouts or activities that involve heavy lifting. Weightlifting, running and other intense workouts/activities can aggravate your back injury and delay the healing process.
While painkillers can provide temporary relief, they shouldn’t be your only form of treatment. Over-reliance on medication can mask the underlying issue and lead to dependency. Instead, opt for natural remedies like ice packs or heat therapy. Use over-the-counter anti-inflammatory medications to manage pain and inflammation if really needed.
Now that we’ve covered what not to do, let’s discuss some proactive steps you can take to aid your recovery:
In the first few days following the injury, a heat pack can be used to relax tense muscles and improve blood flow. It can also improve your mobility which will enhance your recovery.
Once the acute pain subsides, gentle stretching exercises can help improve flexibility and prevent muscle stiffness. Focus on stretches that target the muscles surrounding your spine, such as hamstring stretches, pelvic tilts, and cat-cow stretches.
If your back pain persists or worsens despite self-care measures, consider seeking professional help from a physiotherapist. They can assess your condition, prescribe targeted exercises, and provide manual therapy to promote healing and prevent future injuries.
Quality sleep is essential for the body’s healing process, so make sure to prioritise restful sleep during this time. Invest in a supportive mattress and pillows, maintain a comfortable sleeping posture, and avoid caffeine and electronic devices before bedtime to improve sleep quality.
Above all, listen to your body and give it the time and care it needs to heal properly. If an activity exacerbates your pain, stop immediately and reassess. Pushing through the pain can prolong your recovery and lead to further complications down the line.
In conclusion, sustaining a back injury from heavy lifting can be a painful and frustrating experience, but it’s important to approach it with patience and caution. By avoiding common pitfalls and adopting healthy habits, you can support your body’s natural healing process and prevent future injuries.
Written by Nicholas Dimos (Physiotherapist)
