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How To Heal Lower Back Pain From Lifting

Exercise To Loosen Muscles

Lower back pain after lifting a heavy object – What to do about it?

Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Its always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if youre suffering.

First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if youre already experiencing pain.

Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.

Pulled Muscle In Lower Back Exercises

There are several exercises you can perform to help your lower back heal. Not only will they help the muscle spasms you may be having, they make your back stronger so its not as likely to become injured again.

Here are a few easy stretching exercises. Take them slowly and move gradually into each position. If any of these make your back pain worse, stop and see a doctor.

Common Lower Back Injuries From Deadlifting

The deadlift is an exercise that has a relatively wide range of motion and incorporates several different joints in the body. That said, most injuries suffered during deadlifts are non-specific low-back injuries, meaning theyre usually sprains or strains.

However, it is possible to suffer more serious injuries during a deadlift, such as a herniated disc. But, if you use proper form during the lift, the risk of herniated discs is relatively low.

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Lower Back Pain Treatment

We live in a country where theres a pill for everything, but when you take over the counter pain relievers, deep-down you know that its only masking the pain for a short time. Below is a list of proven lower back pain treatment options that will not only offer relief but will get you back on the road to healing.

Rest Lower back pain from lifting weights will usually go away if you take the time to rest and refrain from doing exercises or activities that stress your back. This may seem hard, especially if youre training, but even two days of total rest can often give your body the time it needs to jumpstart the healing process.

See a Good Chiropractor or Physical Therapist If your back pain lasts more than just a few days, you should seek professional treatment. Licensed chiropractors and physical therapists specialize in identifying the source of your pain and providing non-invasive treatment to restore motion and decrease inflammation.

Chiropractors use chiropractic adjustments in conjunction with physical therapy to ensure that your spine is in proper alignment as your body heals. They often suggest using a cold pack and doing some light exercises like the cat-cow or walking. These can stimulate the strained area of your lower back, keeping it mobile, without adding any additional strain or irritation.

How Is Lumbar Strain Treated

How to really heal your low back pain

Specific treatment for a lumbar strain will be discussed with you by your healthcare provider based on:

  • Your age, overall health, and medical history
  • Extent of the injury
  • Your tolerance for specific medicines, procedures, and therapies
  • Expectation for the course of the injury
  • Your opinion or preference
  • Ice packs and/or heat and compression applied to the back
  • Exercises
  • Stretching and strengthening exercises
  • Education regarding the use and wearing of appropriate protective equipment

Medicines, such as anti-inflammatories and spinal injections, may also be used to relieve pain and inflammation.

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The Course Of Lower Back Muscle Strain

The hip, pelvis, buttock, and hamstring muscles assist low back muscles in supporting the lumbar spine. When these muscles are injured, pain or tightness may be felt across the low back and into the hips or buttocks.

Symptoms are typically limited in duration and follow a pattern:

  • Pain is most intense for the initial few hours and days. It is normal to experience increased pain with certain movements or positions, such as bending forward, backward, or standing upright.
  • Ongoing moderate pain and stiffness is usually felt for 1 to 2 weeks while muscles heal. Pain when holding certain movements or positions , stiffness, and local tenderness are typical.

See Lower Back Pain Symptoms

Compared to many other kinds of back injuries, a pulled muscle is usually straightforward to diagnose and easy to treat, and symptoms usually resolve within 4 to 6 weeks. Some severe muscle injuries, such as a complete muscle tear, can take months to heal.

What Are The Risk Factors For Developing Low Back Pain

Anyone can have back pain. Factors that can increase the risk for low back pain include:

Age: The first attack of low back pain typically occurs between the ages of 30 and 50, and back pain becomes more common with advancing age. Loss of bone strength from osteoporosis can lead to fractures, and at the same time, muscle elasticity and tone decrease. The intervertebral discs begin to lose fluid and flexibility with age, which decreases their ability to cushion the vertebrae. The risk of spinal stenosis also increases with age.

Fitness level: Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine. Weekend warriorspeople who go out and exercise a lot after being inactive all weekare more likely to suffer painful back injuries than people who make moderate physical activity a daily habit. Studies show that low-impact aerobic exercise can help maintain the integrity of intervertebral discs.

Weight gain: Being overweight, obese, or quickly gaining significant amounts of weight can put stress on the back and lead to low back pain.

Genetics: Some causes of back pain, such as ankylosing spondylitis , have a genetic component.

Smoking: It can restrict blood flow and oxygen to the discs, causing them to degenerate faster.

Backpack overload in children: A backpack overloaded with schoolbooks and supplies can strain the back and cause muscle fatigue.

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When & How To Seek Medical Care

If low back pain lasts for longer than one to two weeks, seek medical care. First, make an appointment with your primary care physician.

Seek immediate medical attention if any of the following symptoms are present in addition to back pain:

  • Severe abdominal pain
  • Unexplained fever
  • Loss of control of your bowels or bladder

What Can I Do To Help With The Pain

How To Recover After A Deadlift Injury Within 48 Hours And Heal Lower Back Pain
  • Try not to do things that make the pain worse, like sitting for a long time, lifting heavy objects, or bending or twisting.

  • Stick to your normal activities as much as you can. Gentle exercise like walking helps you get better more quickly.

  • Some over-the-counter medicines can help pain or swelling. These include ibuprofen , naproxen , and acetaminophen . Your doctor may give you medicine to help with pain or muscle spasms.

  • Try using heating pads or taking a warm bath or shower.

  • Your doctor can show you some gentle exercises to help stretch your back and make the muscles stronger.

  • A physical therapist, massage therapist, or chiropractor may help with your pain and make you feel better.

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How To Make Your Lower Back Stronger

The lower back is the bodys powerhouse. It supports the spine, helps to maintain an upright posture, and helps with lower-extremity movements.

Weakness in the lower back can result in chronic pain and be a precursor to serious medical conditions such as arthritis or even osteoporosis.

A new research study shows that strengthening exercises for this area may also help improve the ability to stand up from a seated position.

Is There Any Way That I Can Prevent Back Pain From Lifting Weights

A full lifting routine works all of the muscle groups as well as affecting your back. Although there is no guarantee that you will not experience back pain as a result of lifting weights, there are a few things that you can do to prepare your entire body for the stress and strain that it is about to experience, thus reducing the likelihood of an injury that will affect your spine. These preventative steps include:

  • Warming up properly and stretching before your session.
  • Making sure you never use your back to lift the weight and instead use the muscles that you are targeting.
  • Switching up which areas of your body you are working on each day so that you do not over-exert the same muscles.
  • Use less weight, but do more repetitions.
  • Consider wearing a belt to help support your spine and remind you of the correct posture to assume when lifting.

If you regularly lift weights and have been experiencing back pain and would like the advice and support of an experienced and knowledgeable chiropractor, call Valley Spinal Care today at 602-362-7900.

  • 1 North Central Ave #104 Phoenix, AZ 85004
  • Monday – Friday

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End Lower Back Pain From Deadlifting Now

There are 3 main reasons that you could have pain after deadlifting

  • You dont have a foundation for movement therefore you cannot perform a proper hip hinge
  • You are not technically performing the deadlift correctly
  • You can perform a hip hinge, but are lifting too much weight

Figure A This is the performance pyramid. We need to have a good foundation for movement, which means that your body is properly aligned, the tissues are balanced and you are using the correct muscle activation pattern.

Dr. Erin Boynton MD, FRCSChief Medical Officer,Precision Movement


You will not be able to do a proper hip hinge if you have a compensatory movement pattern affecting your hips, spine and core.

Compensatory movement patterns develop when we have imbalances affecting the muscles, for example, sitting often leads to tight hip flexors or psoas muscle which leads to the glutes shutting off.

Dr. Erin Boynton MD, FRCSChief Medical Officer,Precision Movement

As a result, the small muscles in your buttock and hamstrings must compensate for the inactive glutes, and what you can do.

We refer to this as not having a foundation for movement. Imagine if you do not have a solid foundation for your house, and then you start building more storeys, what is going to happen? Eventually something has to give.

Trying to perform a deadlift without a good foundation will cause your back to round and the muscles in your back to overwork, this spells trouble, so here is the fix.

How To Treat Lower Right Back Muscle Strain

5 Lower Back Bodyweight Exercises To Ease Off Back Pain ...

The initial pain from a muscle strain may be severe, but it will likely subside over a few days. Read:A Guide to Lower Right Back Pain

Muscle strains occur when a muscle is pulled beyond its normal limit, causing the muscle fibers to overstretch or have small, microscopic tears. While this type of injury is typically minor and heals without complications1, the pain may be severe and your back may be markedly stiff.

See Lower Back Muscle Strain Symptoms

A back muscle strain is usually the result of an indirect injury1,2 such as from swinging a golf club or twisting the right side of your back to lift a child off the floor. Sometimes, you may also strain a tendon along with the muscle.

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How Can Back Sprains And Strains Be Prevented

It is not possible to prevent all back injuries, but you can take some steps to help lower the risk of a sprain or strain:

  • Eat a healthy, well-balanced diet to keep your bones and muscles strong.
  • Maintain a healthy weight. Excess weight puts added stress on the structures of the lower back.
  • Exercise regularly, including stretching, to keep your joints flexible and your muscles in good condition.
  • Practice safety measures to help prevent falls, such as wearing shoes that fit properly, and keeping stairs and walkways free of clutter.
  • Use good body mechanics when sitting, standing and lifting. For example, try to keep your back straight and your shoulders back. When sitting, keep your knees bent and your feet flat on the floor. Dont over-reach, and avoid twisting movements. When lifting, bend your knees and use your strong leg muscles to help balance the load.
  • Stop smoking. Nicotine interferes with blood flow to the muscles.

How To Strengthen Core And Lower Back

Often overlooked in the fitness world is the lack of stability and strength in our core muscles.

All of our movement originates from this area, and it has a significant impact on not only posture but also how we move and function throughout the day.

If youve been noticing a lack of strength in your core and lower back, it may be time to strengthen these body regions.

There are many different exercises that can be completed for this purpose, but the easiest one to start with is the plank.

The plank starts by laying on your abdomen and then lifting up onto your toes and placing your elbows and forearms on the ground.

Hold this position for as long as you can to increase strength in this region.

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% Of People Will Experience Back Pain At Some Time But There Are Ways To Find Relief

As people enter middle age, they are more likely to experience bouts of low back pain. In fact, according to the Harvard Special Health Report Men’s Health: Fifty and Forward, back pain affects about four in five Americans at some point in their lives and equally strikes men and women.

Age is often the culprit. Over time, the bones and joints in your lower back begin to change. Your discs tend to wear out and sometimes become fragmented. These structural alterations sometimes cause pain.

Another cause of low back pain, although it occurs less often, is a herniated disc. Sometimes, a disc pushes outside the space between the bones and compresses a nerve at the point where it branches off the spinal cord. When the sciatic nerve that leads into the buttocks and leg is affected, the pain is called sciatica.

Yet, most cases of low back pain stem from strain or sprain due to simple overuse, unaccustomed activity, excessive lifting, or an accident. In most cases the best move is to wait and see if the pain resolves on its own. If the pain does not improve after three to four days, then it’s time to see a doctor.

However, depending on the source of your back pain and its severity, you might try a few home remedies for low back pain to help ease the pain until your back returns to normal. Here are several options to consider:

Complementary therapies. Several types of complementary therapy may be helpful for relief from low back pain. These include:

Common Training Mistakes In Lower

Incredible Pain Relief from Low Back Strain from Improper Lifting Provided by Sparta Chiropractor

Some of the most common training mistakes when it comes to lower-back workouts are not training specifically for the muscles in this area, neglecting core exercises, and not doing any stretching.

Many people believe that lower back problems arise by sitting too much and doing too many repetitive movements, such as typing or bending over. This may be true for some people but not for all.

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Where Can I Get More Information

For more information on neurological disorders or research programs funded by the National Institute of Neurological Disorders and Stroke, contact the Institute’s Brain Resources and Information Network at:

Office of Communications and Public LiaisonNational Institute of Neurological Disorders and StrokeNational Institutes of HealthBethesda, MD 20892

NINDS health-related material is provided for information purposes only and does not necessarily represent endorsement by or an official position of the National Institute of Neurological Disorders and Stroke or any other Federal agency. Advice on the treatment or care of an individual patient should be obtained through consultation with a physician who has examined that patient or is familiar with that patient’s medical history.

All NINDS-prepared information is in the public domain and may be freely copied. Credit to the NINDS or the NIH is appreciated.

What’s The Treatment For Low Back Strain

Low back strain can be a painful and depressing injury. But the good news is that most cases heal on their own, given time. To speed the healing, you should:

  • Ice your back to reduce pain and swelling as soon as you injure yourself. Do it for 20-30 minutes every 3-4 hours for 2-3 days. You can also ice your back after physical activity.
  • Apply heat to your back — but only after 2-3 days of icing it first. Use heat on your back only after the initial swelling has gone down. You could use an electric heating pad or a hot water bottle. Or you could just soak in a hot bath.
  • Take painkillers or other drugs, if recommended by your doctor. Non-steroidal anti-inflammatory drugs , like Advil, Aleve, or Motrin, will help with lower back pain and swelling. However, these drugs may have side effects. They should be used only occasionally, unless your doctor specifically says otherwise. Prescription painkillers and muscle relaxants are sometimes necessary.
  • Use support. Ask your doctor or therapist first, but consider getting a belt or girdle to add support to your back. Use it only short-term or for support with heavy or repetitive lifting.
  • Get physical therapy to build up strength, if your doctor recommends it. Do not stay in bed or on the couch all day. That will make it worse.
  • Maintain good muscle tone in your abdominal and lower back muscles.

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