Having Back Pain with a Back Spasm, Tweaked Back or Pulled Back?

It just might be a Lumbar Spine Sprain/Strain!

So what is a lumbar spine sprain/strain?

A spine sprain/strain is an injury to the back, more often occurring in the lumbar region (between bottom of ribs and buttock crease), usually caused by exerting an extreme amount of physical effort, falling down, bending over, lifting heavy objects, or involvement in a car accident. It can also be triggered by emotional stress, a sedentary lifestyle, or even a severe cough.

These injuries can be classified as either a strain or a sprain and often occur together. Though the causes, symptoms, and treatments of a back strain and sprain are similar, the conditions are actually slightly different. A strain occurs when a muscle or tendon (the tissue that connects muscles to bones) gets twisted, pulled, or torn. A sprain occurs when a ligament (the tissue that connects bones together at a joint) gets stretched or torn. Both of these injuries cause your spine to become less stable and can result in low back pain and back spasm.

Symptoms

Pain or stiffness in lower back
Pain in buttocks
Muscle cramping or spasms (sudden involuntary movements of muscle)
Lesser range of motion and/or function

Treatment

Phase One: Modifying your activity for 1-2 days to light intensity movement and use of ice (ice pack)/heat (hot shower) or anti-inflammatory pain medication, can be helpful in mitigating symptoms. This period of rest should be as short as possible and only to overcome the initial severe pain. Prolonged bed rest can weaken muscles and stiffness may increase.

Phase Two: Gradually reintegrate your normal daily activities and resume fitness training. Most importantly, seek out a physical therapist who is trained specifically to assess your situation and create a recovery plan that’s catered to your condition. He or she may use a combination of soft tissue mobilization (therapeutic massage), joint mobilization, stretching, modalities (ice/heat therapy, electrical muscle stimulation), education (optimal sleeping, sitting, standing, and lifting positions), and most importantly, a progressive strengthening program to help you heal your low back and limit the chances of recurring pain.

Physical Therapy Exercises

Below are some physical therapy exercises commonly prescribed at onset of symptoms, that can help you recover from low back pain. Keep in mind, these exercises cannot replace a clinical evaluation from a licensed physical therapist. A qualified therapist is trained to evaluate your specific needs and provide you with a specialized exercise program to gradually progress to full recovery as quickly as possible.

Abdominal Contraction: Lie on your back with your knees bent and your hands resting below your ribs. Tighten your abdominal (stomach) muscles for five seconds, as if bracing for a bowling ball to drop on your stomach. Do not hold your breath! Release and repeat.
Trunk Rotations: Lie on your back with your knees bent, and your arms at your side. Slowly allow your knees to rock from side to side, providing a light stretch to your low back and even a light massage to the area. Inhale as your knees fall to the side and exhale as you bring them back to center. Release and repeat.
Seated Cat/Cow: In a firm chair, such as a dining chair, slowly start to arch your back and squeeze your shoulder blades together and then transition to rounding your back and pulling shoulder blades apart. Only move through the range of motion that you have available at that time. To progress, you can also try this position from hands and knees when ready. Release and repeat.
Bridges: Lie on your back with your knees bent, and your arms at your side. Engage your abdominal muscles and exhale as you press your heels into the ground to lift your hips up toward the sky. Inhale as you lower back down to the starting position. Release and repeat.
Knee-to-Chest Stretch: Lie down with your knees bent and your feet flat on the floor. Bring one knee towards your chest and hold for 10 seconds. Release and repeat with the opposite leg.

Prevention

There are several steps you can follow to minimize your risk of developing a lumbar strain/sprain and subsequent lower back pain, including:

Regularly perform core stabilization exercises in all directions.
If your back feels strained during a certain activity, do not push through it.
When lifting, brace your core and hinge at hips and knees instead of low back.
Avoid prolonged static positioning, aiming to move your body every 30-60 min (even if that’s just walking across the room or doing 5 air squats!).
Maintain optimal posture while sitting and standing.