Back Braces for Back Injury Prevention FAQ

Low back muscle strain or ruptures can occur in the back just like they can anywhere else in the body. A muscle strain in the back is usually caused by a sudden movement or trying to lift something that is too heavy. However, the strain is often due to muscles in the back gradually tightening up due to bad posture, lack of stretching or overuse.

The low back muscles go into spasm, causing less blood circulation resulting in weakness. So when one complains of low back pain when they bend over to perform a simple task, they strain a muscle in the back. It is not just the simple task that caused the pain, but rather a gradual build up of stress and tension of the muscles over a period of weeks or months.

Pain in the low back area is the primary symptom of low back pain.

• A sudden sharp pain in the back.
• The pain may radiate down the front, side, or back of your leg, or it may be confined to the low back.
• Possible bruising or swelling in the area.
• The pain may become worse with activity.
• Occasionally, the pain may be worse at night or with prolonged sitting such as on a long car trip.
• You may have numbness or weakness in the part of the leg that receives its nerve supply from a compressed nerve

General recommendations are to resume normal, or near normal, activity as soon as possible. However, immediately upon the onset of low pain, it is important to rest. The following are some suggestions for self care treatment at home.

• A cold pack applied to the area will help reduce any inflammation in the area.
• Compression to the area may help support the low back area and even help increase blood circulation to the area through heat retention.
• Sleeping with a pillow between the knees while lying on one side may increase comfort. Some physicians recommend lying on your back with a pillow under your knees.
• Light stretching will help reduce any muscles spasms that may be occurring in the low back muscles.
• Light exercise may be useful for people with chronic back pain to help them return to normal activities and work.
• Nonprescription medications may provide relief from pain. (Always consult your physician before taking any type of medication)
  • Ibuprofen, available over-the-counter, is excellent for short-term treatment of low back pain. This typically helps reduce inflammation.
  • Acetaminophen has been shown to be as effective as ibuprofen in relieving pain.
  • Analgesics have been shown to be effective in relieving pain.
  • Many have received benefit from the use of cold therapy to decrease inflammation and reduce pain.

It has long been thought that exercise and an all-around healthy lifestyle would prevent back pain. This is not necessarily the case. In fact, the wrong type of exercise such as high-impact activities may increase the chance of back pain. However, exercise is important for overall health and should not be avoided. Low-impact activities such as swimming, walking, and bicycling can increase overall fitness without straining the low back. Below are some suggestions on how to prevent low back pain. Click here for more info: Back Care Boot Camp.

• Specific exercises: (Consult your physician before performing any type of exercise activities.)
  • Abdominal crunches, when performed properly, strengthen abdominal muscles and may decrease tendency to suffer back pain.
  • Although not useful to treat back pain, stretching exercises are helpful in alleviating tight back muscles.
  • The pelvic tilt also helps alleviate tight back muscles.
• Back supports: Sometimes low back supports can help with providing extra support by compressing the abdominal and low back compartment. They also sometimes help to remind the user to use proper posture and lifting techniques.
• Standing: While standing, keep your head up and stomach pulled in. If you are required to stand for long periods of time, you should have a small stool on which to rest one foot at a time. Try not to high heels.
• Sitting: Chairs of appropriate height for the task at hand with good lumbar support are preferable. To avoid putting stress on the back, it’s best to have chairs that swivel. Automobile seats should also have adequate low-back support.
• Sleeping: Sleeping positions vary by individual. If a mattress is too soft, many people will experience backaches. The same is true for sleeping on a hard mattress. Trial and error may be required. A piece of plywood between the box spring and mattress will stiffen a soft bed. A thick mattress pad will help soften a mattress that is too hard.
• Lifting: Don't lift objects that are too heavy for you. If you attempt to lift something, keep your back straight up and down, head up, and lift with your legs. Keep the object close to you, don't stoop over to lift. Tighten your stomach muscles to keep your back in balance.