What is what to do when throw out back?

When you experience a sudden, intense back pain, often referred to as "throwing out your back," it's crucial to act carefully. Here's a breakdown of steps to take:

• Immediate Action:

  • Stop and Assess: Halt any activity you're doing and try to determine the severity of the pain. Avoid movements that exacerbate the pain.
  • Rest: Try to find a comfortable position to rest in. This may be lying down on your back with a pillow under your knees, or on your side with a pillow between your legs.

• First Few Days (Acute Phase):

  • Ice and Heat: Apply ice packs for the first 24-48 hours (20 minutes at a time, several times a day) to reduce inflammation. After that, switch to heat (warm baths, heating pads) to relax muscles.
  • Over-the-Counter Pain Relief: Consider taking over-the-counter pain relievers such as ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) to manage pain. Always follow dosage instructions.
  • Gentle Movement: Avoid prolonged bed rest, as it can weaken muscles and prolong recovery. Try gentle movements like short walks or stretches within your pain tolerance.

• Seek Medical Attention If:

  • Severe Pain: Pain is unbearable despite home care.
  • Neurological Symptoms: You experience numbness, tingling, or weakness in your legs or feet.
  • Loss of Bowel or Bladder Control: This is a medical emergency.
  • Fever: If accompanied by back pain.
  • No Improvement After a Few Days: If your condition doesn't improve with home care after a few days, consult a doctor or physical therapist.

• Long-Term Management & Prevention:

  • Physical Therapy: A physical therapist can develop a tailored exercise program to strengthen your back and core muscles, improve flexibility, and teach you proper body mechanics.
  • Proper Posture: Maintain good posture while sitting, standing, and lifting objects.
  • Regular Exercise: Regular exercise, especially core-strengthening exercises, can help prevent future back problems.
  • Healthy Weight: Maintaining a healthy weight reduces stress on your back.
  • Proper Lifting Techniques: Always bend your knees and keep your back straight when lifting heavy objects. Avoid twisting while lifting.