This article is a translation of the following Japanese article:
Original: ぎっくり腰の対処法｜突然の腰の痛みを感じたときに知っておきたい正しい対応
Strained lower back, where you suddenly feel strong pain in your lower back and find it difficult to move.
Officially called acute low back pain, it is experienced by many people regardless of age or gender.
In this article, we will explain
Causes of strained back
What to do immediately after strained back
What not to do
Points to speed up recovery
in an easy-to-understand manner.
Author: “Sudden lower back pain can make you feel very anxious.However, if you know the correct way to deal with it, you can stay calm.”
What is strained back? Easy explanation of causes and symptoms
A strained lower back occurs when sudden strain is placed on the muscles, ligaments, and joints of the lower back, causing inflammation and small damage.
The most common triggers are
- When lifting heavy objects
- The moment you twist your body
- When you suddenly stand up
- When you sneeze or cough
These are casual everyday actions.
Main symptoms of strained lower back
- Sudden severe lower back pain
- I can’t straighten my lower back, it hurts when I move
- Hard to bend forward or turn over in bed
- Difficulty in activities such as standing and sitting
In most cases, it will improve on its own over a few days to weeks.
The correct way to deal with a strained back
① First, cool your lower back
Right after a strained lower back, inflammation occurs inside the lower back.
Therefore, it is basic to cool the area for 1 to 2 days immediately after the onset of symptoms.
- Wrap ice packs or ice in a towel
- Put it on your lower back for about 15-20 minutes
- Aim to do this several times a day
Author: “It may be surprising to hear about cooling, but it is a very important point in suppressing inflammation.”
② It is important not to rest too much
Previously, the general idea was to take rest if your back was strained.
However, it is now believed that not moving for long periods of time slows recovery.
- Go to the toilet
- Walk slowly around the house
- Move your body within a pain-free range
Continuing such light daily activities will lead to recovery.
Author: “It’s more important to “move within a reasonable range” 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.
- Unreasonable stretches and exercises
- Lifting heavy objects despite the pain
- Sudden twisting of the body
- Spending long periods of time in the same position
Author: “If you push yourself too hard because you want to heal quickly, the pain may actually last longer.”
What to do when the pain is severe | Medications and support supplies
If the pain is severe and interferes with your daily life, it is important to use painkillers and support products.
- Anti-inflammatory drugs (NSAIDs, etc.)
- 湿布
- Waist corset
These are useful for relieving pain and supporting movement.
Author: “Don’t be too patient and use what you can rely on wisely.”
Points to keep in mind when you recover
Once the pain has subsided, start moving your body little by little.
- Light stretching
- Short walks
- Life conscious of posture
These habits will not only speed recovery but also prevent relapse.
Author: “How you spend your time “after healing” is the key to preventing the next strained back.
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 have any unusual symptoms, please consult a specialist without making self-diagnosis.”
Summary｜Stay calm and deal with strained back properly
A strained back is a symptom that can occur suddenly and easily cause anxiety, 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
Let’s live a healthy life by living a lifestyle that is easy on your lower back.
