If you fell down recently and still have lower back pain, you may have a strained muscle. If your back twisted when you fell, or if you landed on your hands and jolted your back, you might have pulled a muscle hard enough to make tiny tears in the tissue. When the tears bleed and swell, it causes pain in your lower back. Here are some things you can do to help with recovery and prevent another back strain.
Treat Your Back With Ice And Heat
Putting ice packs on your back might help. The ice reduces bleeding and swelling, so this causes a reduction in your pain. Ice should be used right after an injury instead of heat. Heat increases blood flow, so it can create even more swelling and pain. Save the heating pad until a few days later. Once swelling has gone down, heat can benefit you by improving blood flow to your muscle tissues to speed healing. Remember to use caution when you put ice or heat on your back. If you have some numbness caused by your injury, you could burn your skin and not be aware of it at the time.
Rest At First
If your lower back pain gets worse when you move around or walk, that's a sign you should take it easy for a few days. Give your muscles a chance to heal before you resume normal activities. However, you don't want to become sedentary for too long because that will cause your back muscles to get weak, and that could put you at risk of further injury. Gradually increase your activity, and if your pain persists for more than a few days, or if your pain is severe initially, you should see a doctor for advice and treatment.
Begin A Treatment Program
When you see a doctor or chiropractor for your back pain, one thing you'll probably be taught is how to exercise your back. Gentle stretching exercises can be started soon after your injury. These help work knots and tension out of your muscles so they are less painful. Strengthening exercises are beneficial too. Strong core and lower back muscles improve your balance and support your body in proper alignment. This helps you experience less pain since there is less stress on your lower back, and it can also help you prevent future injuries. If this isn't the first time you've fallen recently, a physical therapist can help you build better balance and teach you correct body mechanics so you are at less risk of falling and causing more injuries to your back.
Undergo Medical Therapies
A muscle strain in your back takes time to heal. Your pain probably won't go away quickly. If the injury was a bad one, or if there were other parts of your back that were damaged, you might be in pain for several months, or even permanently if you don't seek medical help. Your doctor can suggest several things including pain medications, chiropractic treatments, massage therapy, electric muscle stimulation, and even surgery.
In addition, you may be advised to change some of your lifestyle habits. For example, if you have poor posture when you walk, sleep, or sit at a computer, you'll put more strain on your back, and that might slow down your healing. Improving your posture, strengthening your muscles, and reducing your risk of falling by adapting your home may help your recovery go quicker and keep you safe from another back injury.
For more information, talk to a professional like ULTIMATE HEALTH- A Complete Wellness Center.