How to fix a strained back?

Are you feeling like your back is more strained than the last time you tried impressing your crush with your strength? I feel ya! As someone who has suffered from a strained back more times than they would care to count, I am here to help. In this guide, we will go through everything from causes of a strained back all the way down to exercises that can aid in relieving pain.

What is a Strained Back?

Before diving into how we can fix our pesky and oftentimes excruciatingly painful backs, let’s first define what it means when we say ‘strained.’ A strain occurs when there is damage done to muscle fibers or tendons that support those muscles. Imagine trying to lift up a heavy object without using proper form; as much as you might have tried lifting with your legs, if you ended up bending at an awkward angle resulting in some serious pulling on certain muscles because they are weaker compared to others (ouch) – then congratulations! You just became part of the majority who know exactly how debilitating one small action could be.

Causes of Strained Backs

Unfortunately, even something as simple as picking up groceries off the floor (never skip leg day) can trigger intense lower-back pain for many individuals. Here are some common triggers which cause such strains:

Poor Posture

If any questions ever arise regarding mom’s preaching about good posture being important – listen closely because she was not joking around. Preceding bad posture for stretches may lead directly into spine injuries along with other muscular impairments/conditions related distinctly towards abdominal flexibility and stability.

Lifting Heavy Objects

Let me tell you about the time I attempted picking up my dog Zeus after he had put on those sneaky extra pounds; spoiler alert – no matter his fluffiness weightlifting him seriously contributed quite harmful spinal consequences. Lifting heavy objects, whether it be a weight at the gym or moving boxes around, can cause serious damage.

Over Exertion

Even if you think you’re Superman/Superwoman and imagine yourself capable of pushing beyond your normal limits – sometimes it is just best to submit. Doing too much physical activity outside of what your body is used to could lead to muscle strains/tears.

Home Remedies

While we wouldn’t suggest diagnosing any back issues on your own, there are certain remedies one can try out from the comfort at their homes which may provide some relief:

Ice/Ice Packs

Applying cold compresses (might I suggest vanilla ice-cream ) towards injured areas can reduce inflammation levels in addition to blocking pain signals transmitted through muscles & nerves – feel free to repeat this for 20 minutes while allowing skin time separating each treatment every couple hours as needed.

Medications

We’ve all heard that popular saying “If something hurts? Pop an aspirin.” While neither Doctor Oz nor other physicians recommend taking this particular statement verbatim, over-the-counter pain medication such as Tylenol or ibuprofen has been known help subside any type of muscular soreness/back pains (best when paired with adequate rest).

Resting

When dealing with inflammation: possibly take a hint from dogs (@Zeus), they usually lay down after playing ‘fetch’ since they too need time for their bodies recuperation. Find manners relieving pressure off a painful area including activities promoting relaxation; also limiting movements likely inducing further aggravation will allow strained muscles additional opportunity recovering aiming for proper alignment following quicker repair-periods at ease

Heat Pads

Ice apparently isn’t entirely everyone’s cup of tea; hot showers and relaxing massages are obvious healing techniques preferred by many people struggling mainly alongside strenuous muscle groups due increasing circulation plus aiding loosening hips helping regain flexibility.

Acupuncture

Yes, acupuncture is a way to relive back pain; results may vary but studies have shown that it can be effective especially around lumbar region – worth giving it a shot if you’re feeling curious.

Exercises

Never underestimate the power of exercises in aiding recovery and preventing future strains. Keep in mind these activities are most helpful after consulting with your physician/doctor:

Pelvic Tilt/a.k.a “The Angry Cat”

While on any form of hard surface i.e. yoga mat perform this exercise beginning by laying flat directly upon floor next bending knees lightly while placing both soles-of-your-feet down towards ground (ensure position remains stable) following lifting up hips-the motions relating mimicking an angry cat posturing.

Knee-to-Chest Stretching

Starting on non-sleeping sided leg gently pull/stretch knee towards armpit area then holding tight for short period/s or additional therapeutic possibility: squeeze opposite limbs together emphasizing deeper, relaxing breaths comforts relief tension within body-mind connection

Partial Crunches

Do not worry, we do not mean our bank accounts (aargh), partial crunches relate to working related areas which include lower-abdominal muscles as well as muscle groups supporting spinal commencing along with prioritizing accountability-desired persistent practicing/strengthening aerobic/cardiovascular patterns.

Supermans’

For those seeking revenge against Clark Kent (or just simply wanting some healthy stretches), lie yourself facing downwards upon flat/hard surface such as workout mats then proceed raising legs/together aiming ceiling simultaneously naturally bearing weight off arms alongside abdomen/chest tightening with harder reps & sets over time building-upwards strength gradually – voila! Enhanced posture & core muscle group strengthening at its finest Salute.

Hopefully now you are armed and ready with everything one could need when experiencing back strain/pain; please don’t forget to talk to a medical professional/doctor if symptoms continue. Remember, our backs do so much for us on a daily basis. Let’s return the favor and take care of them!

Random Posts