Thrown Out Back: Causes & How to Get Relief Quickly

Key takeaways:

• A thrown out back is a common problem most often caused by a sudden movement, poor posture, or muscle strain.
• While most cases improve with at-home care, continuing or severe symptoms require medical attention.
• Preventive measures, such as using proper lifting techniques and maintaining your core strength, can reduce the likelihood of future back injuries.

A thrown out back can happen suddenly, leaving you in pain and searching for relief. Often caused by an awkward movement, heavy lifting, or even something as simple as bending over, this condition can be alarming and debilitating.

While a thrown out back is common and is usually quite treatable, understanding your symptoms, causes, and available treatments is essential for effective, quick recovery. Let’s explore what it means to throw out your back, how to relieve pain at home, and when it’s time for professional medical care.

Thrown out back defined

A thrown out back refers to a sudden, sharp pain, usually in your lower back, caused by muscle strain, ligament sprain, or injury to your spinal discs. This condition often results from overexertion or improper body mechanics during physical activity.

Although this commonly happens in the lumbar spine (lower back) area, the pain may also radiate to surrounding areas. While the term “thrown out back” is not a medical diagnosis, it describes a group of symptoms that mean an injury or strain in your back.

Here are the common types of injuries that can lead to a thrown out back:

• Muscle strain: Overstretching or tearing of the muscles supporting the spine.
• Ligament sprain: Damage to the connective tissue that stabilizes the joints in your back.
• Herniated disc: A spinal disc that bulges or ruptures, irritating nearby nerves.

Symptoms associated with a thrown out back

A thrown out back often presents with distinct symptoms that can help identify the severity and guide appropriate treatment.

Sharp or stabbing pain

The majority of people who suffer from a thrown out back report sudden, intense pain, typically in their lower back. This pain usually worsens with movement, making simple activities like walking or bending extremely difficult.

Limited range of motion

A thrown out back often leads to stiffness and a reduced ability to move. You may find it challenging to stand up straight, twist your torso, or bend over without pain.

Muscle spasms

Muscle spasms, which are an involuntary tightening of your back muscles, are a common response to injury. These spasms can feel like knots and can cause intense cramping which may come and go.

Radiating pain

In some cases, the pain may extend to your buttocks, thighs, or legs. This symptom is often linked to nerve irritation.

Causes of a thrown out back

A thrown out back is often caused by sudden movements, improper lifting, repetitive strain, or underlying factors like poor posture and weak core muscles.

Sudden twisting or bending

Movements that involve twisting your torso or bending awkwardly can strain the muscles and ligaments in your back. Activities like gardening, sports, or even turning quickly can lead to this type of injury.

Heavy lifting

Using improper lifting techniques or attempting to carry items that are too heavy can put too much stress on your back. This can result in muscle strain or disc injury.

Repetitive strain

Repetitive motions, such as frequent bending or lifting at work, can lead to overuse injuries in your back. Over time, this strain can weaken your back muscles and increase the likelihood of a thrown out back.

Poor posture

Sitting or standing without proper alignment places unnecessary pressure on your spine. Over time, poor posture can weaken your supporting muscles and lead to injuries.

Weak core muscles

Your abdominal and back muscles, known as your core, work together to support your spine. Weakness in these areas can make your back more susceptible to a strain or injury.

How to get at-home relief from a thrown out back

At-home relief for a thrown out back focuses on strategies to reduce pain, support recovery, and promote gentle movement to prevent stiffness.

Rest with support

Lie down on a firm surface with a pillow under your knees to relieve pressure on your lower back. Avoid staying in bed for an extended time, as too much inactivity can worsen stiffness and further weaken your muscles.

Apply heat and cold therapy

• Cold therapy: Apply an ice pack to the affected area during the first 48 hours to help reduce inflammation. Wrap the ice pack in a thin towel to protect your skin.
• Heat therapy: After the initial swelling subsides, use a heating pad or warm compress to relax your muscles and improve circulation.

Try gentle movements

While rest is important, staying completely off your feet can delay your recovery. Try light activities such as walking or gentle stretches to keep your back muscles active.

Over-the-counter medications

Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (such as brand names Motrin or Advil) can help reduce pain and inflammation. If NSAIDs aren’t suitable for you, acetaminophen (brand name Tylenol) is another option for pain relief. Always follow package directions and do not take them on an empty stomach.

Use a supportive brace

A back brace can provide additional support and helps to limit movement while your back heals. Braces should only be used temporarily, as overuse may lead to weakened muscles.

Massage or foam rolling

Gently massaging the affected area or using a foam roller can help release tension in tight muscles. Avoid applying too much pressure directly on the injured spot.

Consider topical treatments

Pain-relieving creams, gels, or patches with ingredients like menthol or lidocaine can provide temporary local relief for mild to moderate pain.

How to prevent pain from a thrown out back

Preventing pain from a thrown out back involves adopting proper lifting techniques, strengthening your core, maintaining good posture, and making ergonomic adjustments to your lifestyle.

Learn proper lifting techniques

Lifting heavy objects improperly is one of the most common causes of back injuries. To avoid strain

• Always bend at your knees rather than at your waist, and engage your core muscles to support your spine.
• Hold the object as close to your body as possible and use your legs to push up, keeping your back straight.
• Avoid twisting your torso while lifting, as this motion increases the risk of injury.
• If the object is too heavy or awkward to handle, use tools like a dolly or moving straps or ask someone to assist you.

Strengthen core muscles

A strong core serves as a natural brace for your spine and reduces the likelihood of injuries. Exercises that target your abdominal and lower back muscles can improve your strength and overall stability. Add movements like planks and bridges into your fitness routine. Remember to perform these exercises with proper form to avoid straining other muscles.

Practice good posture

Poor posture puts unnecessary pressure on your spine and can weaken the muscles supporting it over time. To maintain proper alignment, sit with your feet flat on the floor, your knees at a 90-degree angle, and your back supported by the chair’s lumbar curve. If you work at a desk, position your computer monitor at eye level to avoid slouching. When standing, distribute your weight evenly between both feet and avoid locking your knees.

Stay active

Regular physical activity is one of the best ways to maintain a healthy back. Low-impact exercises, like swimming, walking, or cycling, will improve muscle strength and joint mobility without placing excessive stress on your spine. Yoga or tai chi can also improve your flexibility and balance, which are essential for injury prevention.

Stretch regularly

Tight muscles in your back, hips, or legs can increase the risk of a thrown out back. Add stretches like these into your daily routine to help with flexibility and prevent tightness:

• Hamstring stretches: Sit on the floor with one leg extended and reach toward your toes to stretch the back of your thighs.
• Hip flexor stretches: Kneel on one knee with the opposite foot flat on the floor and gently press your hips forward.
• Child’s pose: Kneel on the floor, stretch your arms forward, and rest your forehead on the floor to elongate your back.

Stretching regularly, particularly after sitting for extended periods, can help release tension and improve your range of motion.

Invest in ergonomic tools

An adjustable chair with lumbar support can help you maintain proper posture while working at your desk. For standing tasks, consider using an anti-fatigue mat to reduce pressure on your lower back. Standing desks can provide a balance between sitting and standing and can help you with better posture throughout the day.

Maintain a healthy weight

Excess body weight, particularly around your abdomen, shifts your center of gravity and places stress on your lower back. Aim for a balanced diet rich in lean proteins, whole grains, fruits, and vegetables to help you achieve and maintain a healthy weight. Avoid crash diets, as rapid weight loss can weaken your muscles. Instead, combine a way of eating healthily that you can sustain, along with regular exercise.

Avoid prolonged inactivity

Sitting or lying down for extended periods can weaken your back muscles and lead to stiffness. Whether you’re working at a desk, watching TV, or traveling, try to take breaks every 30-60 minutes. Use these breaks to stand, stretch, or walk around. If you work all day at a desk, consider setting a timer to remind you to take a break or use a standing desk.

Manage stress effectively

Chronic stress can add to muscle tension, especially in your back and shoulders. Stress-management techniques like deep breathing exercises, mindfulness meditation, or progressive muscle relaxation can help to reduce tension and prevent pain. Regular physical activity and engaging in hobbies that bring you joy can also help lower stress levels and relax your back muscles.

Choose supportive footwear

Shoes that provide good arch support and cushioning can go a long way to reduce strain on your back, especially if you spend long hours on your feet. Avoid high heels or flat shoes with little support, as these can alter your posture and increase the risk of back pain. Orthotic inserts or custom insoles may also help.

Sleep on a supportive mattress

How you sleep and your mattress can make a big difference. A medium-firm mattress is generally recommended, as it provides the right balance of support and comfort. Sleeping on your side with a pillow between your knees can help maintain your spinal alignment. If you are a back sleeper, try placing a pillow under your knees.

When to see a doctor about a thrown out back

Most of the time, a thrown out back gets better on its own, but there are situations where medical care is necessary.

You should see a doctor if:

• Your pain continues for more than two weeks.
• You experience numbness, tingling, or weakness in your legs.
• Your pain is interfering with your ability to perform your necessary daily tasks.

You should go to the emergency room if:

• Your pain is severe and sudden.
• You have difficulty controlling your bladder or bowels.
• There is swelling or deformity in your back, which suggests a more serious injury.

Questions to ask your doctor about a thrown out back

• What are the most likely causes of my back pain?
• Are there specific exercises or stretches I should avoid?
• Could my symptoms indicate a more serious condition, such as a herniated disc?
• What treatment options are best for my situation?

How a doctor can help treat a thrown out back

A doctor can provide treatments like physical therapy, medications, or injections, and may use imaging tests to diagnose and address the underlying cause of a thrown out back.

Physical therapy

A physical therapist can design a tailored exercise program to strengthen your back and improve flexibility, which can speed recovery.

Medications

Prescription medications, such as muscle relaxants or stronger pain relievers, may be necessary for severe pain or muscle spasms.

Injections

In severe cases, epidural steroid injections can help reduce inflammation and relieve nerve-related pain.

Imaging tests

Your doctor may order X-rays, an MRI, or a CT scan to rule out a fracture, herniated disc, or other conditions that may be causing your symptoms.

Managing a thrown out back

A thrown out back can be painful and alarming, but with proper care, most cases resolve within days to weeks. Understanding the symptoms and causes can help you take the proper steps toward recovery and prevent future problems. If your pain continues or worsens, see your healthcare provider for further evaluation and treatment.

General Medicine follows a strict editorial process, including using real experts to write our articles, vetted primary sources, fact-checking, a secondary medical review, and updates as necessary. This article was medically reviewed and fact checked by Dr. Poushali Bhattacharjee, MD.

Sources

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"Lifting Safety: Tips to Help Prevent Back Injuries." FamilyDoctor.org, American Academy of Family Physicians, https://familydoctor.org/lifting-safety-tips-to-help-prevent-back-injuries/. Accessed 6 Dec. 2024.

Patel, K., Chopra, P., Martinez, S., et al. "Epidural Steroid Injections." StatPearls, StatPearls Publishing, 8 June 2024, https://www.ncbi.nlm.nih.gov/books/NBK470189/. Accessed 5 Dec. 2024.

"Stress: How to Cope Better with Life's Challenges." FamilyDoctor.org, American Academy of Family Physicians, https://familydoctor.org/stress-how-to-cope-better-with-lifes-challenges/. Accessed 6 Dec. 2024.