An injury to your back is a common problem that almost everyone has experienced at least once. It can make every slight movement an uncomfortable experience. According to the Spine Universe website, it's important to keep your back strong, mobile and flexible to prevent and treat a strain to your back.
Causes
Back pain, especially in the lower regions, is commonly caused by overusing or overloading the muscles. The muscle or tendon that attaches to the bone can be overstretched or torn under several circumstances, according to the Milton S. Hershey Medical Center. A slipped or herniated disk can also cause back pain, which happens when you twist your body while lifting, causing the bones of the spine to bulge and press on nerves, according to the America Academy of Family Physicians. Moving heavy objects and shoveling are often associated with back pain.
Treatment
The pain from back strain will typically be reduced within a week or two without any specialized treatment. Exercising and stretching are your best methods for prevention and treatment of back injuries since these activities help you avoid stiffness and weakness, according to Spine-Health. In combination with back stretching and exercises, take over-the-counter medications, such as ibuprofen or acetaminophen for pain. Only rest for a few days. If you rest any longer, your muscles will weaken and your recovery will be slower, according to the American Academy of Family Physicians.
Exercise
Walking is the best exercise you can do while your back muscles are strained. Taking a short walk around the block can help keep your muscles strong. You could also use a treadmill or elliptical on a low-intensity setting. Keep in mind --- you're not vigorously exercising, you're only keeping the muscles in use so they do not become weak during the healing process. Stretch a minimum of 10 minutes before and after your walk.
Stretching Exercises
Start by sitting at the end of a chair. Sit with your feet about shoulder-width apart and drop your head down so it is resting between your knees. Bring your arms up above your head. Place your palms flat on the floor with your fingers reaching forward. Arch your back and hold this position for 20 seconds. Relax and repeat this three to five times.
Move to the floor. Lying on your back, bring one knee toward your chest. Interlace your fingers and place them on top of your knee. Pull your knee closer to your chest until you feel mild tension. Hold this position for 10 seconds. Switch legs and hold this position for 10 seconds. Stretch on each side three to five times. Then bring both knees to your chest and use your interlaced fingers to pull both knees to your chest. Hold this stretch for 10 seconds and complete this three to five times.
For your final stretch, sit on your knees. Place your forehead to the floor with your arms stretched straight above your head. Your fingers should be reaching forward as your palms are flat on the floor. This position should look like you are praying. Hold this stretch for 20 seconds. Stay in this position, but reach your hands slightly to the left and hold this for 20 seconds before switching to your stretch to the left side. Do this stretch three to five times for all three directions.
Considerations
If your back hurts after a trauma incident, such as a car accident or a fall, always consult with a doctor before starting a treatment plan to avoid further injury. If pain has not improved within two weeks, make an appointment with your doctor. Avoid injuries by bending your knees when you pick up objects.
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