Almost 85 percent of us will experience lower back pain at some point in our lives. It can occur as a result of obesity, poor physical condition, improper lifting, a poor sleeping position, or trauma, among other things.

There are two primary mechanisms for a low back strain including a sudden extension contraction on an unprepared and overloaded spine, or a chronic strain usually associated with poor posture.

Symptoms may include muscle ache, shooting pain, limited range of motion or an inability to stand up straight. If you have strained your lower back it is essential that you rest and use ice throughout the day to help decrease muscle spasm in that area. Depending on the severity and intensity of the pain, you may also want to use an ACE wrap for compression. It is important that you slowly begin stretching and strengthening exercises. Your strengthening exercises should focus on spine extension whereas your stretching should include both spine flexion and extension. You can return to activity as soon as exercise no longer causes pain. 

Tips for prevention:

-        Strengthen your core (muscles that support your spine).

-        Stretch and warm up gradually before exercise.

-        Maintain good posture while sitting and standing.

-        Don’t lift objects that are too heavy for you. When you lift make sure you lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Be sure to keep the object close to your body and do not twist when lifting.

-        Maintain proper nutrition and physical activity.

-        Quit smoking as it reduces the blood flow to the spine, causing the discs to degenerate.

Sources: Prentice, WE, Arnheim, DD. Essentials of Injury Management. 7^th edition and  edoc america.com

Contact Antonia, the President of the Pacific Student Athletic Training Club for more information at a_stavrianoudakis@pacific.edu

Published in : Sports, Volume 100: Issue 14