Ouch! My Back Hurts!

Things Not to Do When Your Back Is Hurting

Back pain is one of the most common complaints affecting people of all ages. Whether it is a dull ache from sitting too long or sharp pain after an injury, the loss of mobility wears away on your day. When your back is hurting, you may be tempted to push through the pain or give up and do nothing. Both these ideas can lead to more harm than good. Knowing what not to do when your back hurts is just as important as knowing how to treat it. Dr. Aaron Workman, a patient favorite at one of the highest rated car accident medical care organizations in the Lexington area, talks about what you should avoid doing when your back is hurting.

1. Avoid Ignoring
The first mistake people often make is ignoring back pain, hoping it will just go away. While some discomfort from just having a hard day at work will go away, you should not ignore daily or severe back pain. This could be masking a more serious issue, such as a disc issue, muscle problem, nerve compression, or a kidney problem. If it is chronic or severe, see a healthcare professional.

2. Avoid Staying Inactive for Too Long
It may seem logical to just sit down and rest if the back is hurting, but sometimes lying down for too long can make you worse. Avoid inactivity as that can cause your muscles to become weak and stiff (shorten), which could slow down your recovery. While rest is important right after you have an injury, staying down for more than a day or two can delay healing. It is important to move, but you also want to avoid jerky movements. A great example of this is bouncing around on a riding lawnmower.  It is very jerky and compressive to your back. Light activities like walking or stretching can help maintain flexibility and muscle strength, which are important to regain mobility.

3. Avoid Poor Posture
Slouching and poor posture put additional strain on your back, which can intensify pain and contribute to continued problems. Sitting with a rounded back or hunching over while using an electronic device puts extra pressure on your spine. Focus on maintaining a neutral spine position. Sit with your back straight, shoulders relaxed, and feet flat on the floor. This reduces strain on your muscles.

4. Avoid Lifting Heavy Objects
   When your back is hurting, lifting heavy objects can significantly worsen the pain and potentially cause further injury. Your muscles and spine are easily injured when you are already in pain, and improper lifting technique can lead to more strains or disc injuries. If you absolutely must lift something, use your legs to squat down and keep the object close to your body while lifting slowly. Do not twist, bend over and lift at the same time as this position puts extreme stress on the back.
5. Avoid Relying on Painkillers
   Painkillers, such as ibuprofen or acetaminophen, can be effective in reducing pain, but avoid long term use as you can suffer longer term issues. Your body will give you pain signals for a reason. The pain relievers may conceal the pain causing you to hurt the back more without addressing the problem. Long term use of some pain medicines can also lead to stomach problems. It is important to utilize medication with other pro-active treatments, such as physical therapy, stretching, lifestyle changes and bracing when appropriate, to properly address the root cause of your back pain.

   Back pain can be a very frustrating, but knowing what not to do is an important part of getting better. Avoid ignoring the pain level, staying inactive, maintaining poor posture, poor lifting or lifting heavy objects, and relying too much on painkillers. By following these guidelines, you can give your back the support it needs to heal effectively and prevent further injury. If you find yourself with continued or severe pain, it is time to see a healthcare professional.

— This article is written by Aaron Workman, DC, one of the members of Chambers Medical Group’s team of car accident chiropractors who offer a variety of treatments and therapies ranging from diagnostic testing to various soft tissue therapies for car accidents and injuries in Kentucky.

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