How To Prevent Back Strains

The Bureau of Labor Statistics (BLS) estimates that nearly 1 million U.S. employees suffer from work-related back injury on any given day. One of the most common types of back injuries are strains. As the name suggests, a strain occurs when a particular muscle or tendon is stretched beyond its normal range. The result is a painful condition that's characterized by inflammation and limited mobility.

Strains vs Sprains: What's The Difference?

Many people confuse these two terms with one another. While they both refer to physical injuries, they are two very different conditions. A strain occurs when the muscle is pulled or exerted beyond its normal limits, whereas a sprain occurs when the ligament is stretched or torn. The main difference between the two is that strains happen with muscles and sprains happen with ligaments.

Symptoms of a Strained Back

• Sharp pain (usually in the lower lumbar region)
• Swelling
• General 'tight' feeling in the affected area
• Difficulty moving and performing normal functions
• Muscle cramps
• Muscle spasms
• Some cases of strained back may include a 'popping' noise when you attempt to move.

What Causes Back Strains?

There are a countless number of activities that may cause a strained back muscle, one of which is improper lifting. We talk about this a little more here in a previous blog post, but the key thing to remember is to lift with your legs, not your back. Constantly bending your back to pick up objects and tools will eventually take its toll on your back. The muscle fibers begin to wear down and the discs become less absorbent, leaving you vulnerable to wide range of back injuries -- including muscle strains.

Bodybuilders and athletes are considered high risk for back strains due to the simple fact that they are constantly using and stretching their muscles. When the muscles are no longer able to handle the exertion, they tear and create a strain.

Treating Back Strains

Back strains are best treated with rest and a cold/hot compress. There's very little a chiropractor, doctor or any other type of physician can do in the case of a strained back. The torn muscle fibers must heal on their own, and this takes time. Be sure to give yourself plenty of time to rest and recover if you are dealing with a strained back.

Have you suffered form a strained back before? We'd love to hear your story in the comments section below!