This article is a translation of the following Japanese article:
Original: ぎっくり腰の正しい対処法｜やってはいけないことと回復を早めるポイント
Suddenly, you feel a strong pain in your lower back that makes you unable to move.
Officially called acute low back pain, it is a familiar symptom that can affect anyone.
In this article, we will explain
The correct way to deal with a strained back
What you should not do
Points for speeding up your recovery
as clearly as possible.
Author: “Sudden lower back pain can be really worrying.However, if you have the right knowledge, you can deal with it calmly.”
What is strained back? The true nature of sudden lower back pain
A strained lower back is a condition in which a sudden burden is placed on the muscles, ligaments, and joints of the lower back, causing inflammation and small damage.
The most common reasons are
- When lifting heavy objects
- The moment you twist your body
- Rising motion
- Sneezing or coughing
These are casual everyday actions.
Main symptoms of strained lower back
- Sudden severe lower back pain
- I can’t straighten my waist
- Hard to bend forward or turn over in bed
- Difficulty standing and sitting
In most cases, it is not life-threatening and will recover on its own within a few days to weeks.
The correct way to deal with a strained back
① First, cool your lower back
Right after you strain your lower back, inflammation occurs inside your lower back.
At this time of year, it is more important to cool than to heat.
- Wrap ice packs or ice in a towel
- Put it on your lower back for about 15-20 minutes
- Up to several times a day
Author: “It may be surprising to hear about cooling, but it is a very important point in suppressing inflammation.”
② Don’t rest too much
Many people have the impression that a strained back = sleeping at rest, but
It is now believed that not moving for long periods of time delays recovery.
- Go to the toilet
- Walk around the house
- Move your body within a pain-free range
Continuing your daily life within reason will lead to recovery.
Author: “It’s more important to “move as much as possible” than “not to move at all.”
Things not to do when you have a strained back
To speed up your recovery, avoid the following actions.
Forcible stretches and exercises
Stretching during the acute stage of severe pain may worsen inflammation.
Stay through the pain and move
If you force yourself to do things like “I have to work” or “I have to do housework,” your recovery will be delayed.
Makes sudden movements/holds heavy objects
Twisting your body or lifting heavy objects puts a lot of strain on your lower back.
Author: “It’s important not to push yourself too hard when you feel like you’re feeling a little better.”
What to do when the pain is severe | Medications and support supplies
If the pain is so severe that it interferes with your daily life, don’t put up with it, get support.
- Anti-inflammatory analgesics (painkillers)
- 湿布
- Waist corset
These can be useful as aids to relieve pain and improve movement.
Author: “Reducing pain and being able to move is also an important step toward recovery.”
Points to keep in mind to speed up recovery
When the pain subsides, move little by little
Once the acute stage has passed,
- Light stretching
- Short walks
.
Be conscious of your posture
When sitting, it is important not to round your back too much and not to stay in the same position for a long time.
Author: “The way you spend your recovery period will help prevent recurrence later.”
Case where it is better to visit a hospital
If you have any of the following symptoms, please consult an orthopedic surgeon as soon as possible.
- Numbness and difficulty in applying strength to the feet
- Abnormal urination/defecation
- With fever
- Pain lasts for several weeks
Author: “If you feel something is different from usual, please consult a specialist as soon as possible.”
Summary｜With the right measures, you can calmly deal with strained backs
A strained back may occur suddenly, but
If you know the correct way to deal with it, there is no need to be unnecessarily scared.
- Immediately after onset of symptoms, cool down
- Don’t rest too much
- Avoid forced movements
- After recovery, be conscious of preventing recurrence
Try to live a lifestyle that is easy on your lower back.
