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Muscle strain, also known as a pulled muscle, is a common injury that can cause mild to severe pain. It occurs when muscle fibres are stretched beyond their limit, resulting in microscopic tears that can cause inflammation and painful spasms. Lumbar strain, a type of muscle strain affecting the lower back, can be caused by overuse, improper use, or trauma during athletic activities or everyday movements. Treatment options range from home remedies to medical interventions, depending on the severity of the strain.
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Sports and physical activity
Sports and physical activities that involve pushing and pulling, such as weight lifting or football, can lead to a lumbar strain. This is because these types of activities can cause the muscles in the lower back to be stretched beyond their limit, resulting in microscopic tears that cause inflammation and pain.
Lumbar strains can also occur during everyday activities and athletic participation due to overuse, improper use, or trauma. For example, if you suddenly jerk or twist your back or use it too much without giving it time to recover, you can develop a chronic muscle strain.
To prevent lumbar strains, it is important to use correct lifting and moving techniques, such as squatting to lift a heavy object instead of bending and lifting. It is also crucial to maintain correct posture when sitting and standing, as well as when performing any physical activity.
Swimming, stationary bicycling, and brisk walking are examples of aerobic exercises that generally do not put extra stress on the back and can help prevent lumbar strains. Additionally, core-strengthening exercises can provide long-term spine stability and reduce the risk of injury.
If you experience a lumbar strain, treatment typically involves limiting the activity that caused the injury, applying ice for the first 48 hours followed by heat, and taking anti-inflammatory medications and muscle relaxants. Physical therapy and exercises to strengthen back muscles may also be prescribed to aid in recovery and prevent re-injury.
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Everyday activities
Muscle strains in the back can be caused by everyday activities, especially those that involve twisting, pulling, or lifting. The lower back is particularly vulnerable to strains as it bears much of the body's weight during walking, running, lifting, and other activities.
Twisting or pulling a muscle or tendon can result in a strain. This can happen suddenly or gradually. For example, a sudden injury from a fall or a gradual injury from overuse and repetitive movements. Lifting heavy objects incorrectly, such as by bending and lifting instead of squatting, can also cause back strains.
Sports and recreational activities can lead to back strains, especially those involving pushing and pulling, such as weightlifting, or sudden twisting, like tennis, basketball, baseball, and golf. However, even everyday activities that involve repetitive movements can cause strains over time.
Poor posture when sitting or standing, as well as stressful situations, can also cause muscle tension in the back, leading to strains. Additionally, maintaining a healthy weight is important as excess weight, especially around the midsection, can put strain on the lower back.
To prevent back strains in everyday activities, it is important to use correct lifting techniques, practice good posture, manage stress, and maintain a healthy weight. Core strengthening exercises, swimming, stationary bicycling, and brisk walking can also help to provide more spine stability and reduce the risk of back strains.
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Poor posture
Good posture keeps the spine, head, shoulders, and hips in a straight and relaxed position that minimises stress on the muscles. Poor posture, on the other hand, throws one or more of these body parts out of alignment. This puts unwanted strain on the upper and lower back, as the intricate network of muscles, discs, and joints in the back are pushed beyond their tolerable limit, causing pain.
Slouching forward or hunching, for example, puts pressure between the shoulder blades and causes the back muscles to flatten. This type of posture adds significantly more weight that the muscles of the head and neck must support. With good posture, the head adds 10-12 pounds of weight to the torso, but with the head and shoulders hunched forward, this weight increases, causing the muscles to become strained and painful.
To improve poor posture, it is important to pay attention to your body's alignment when sitting or standing (e.g. no slouching). Regular exercise can also help to strengthen weak muscles and improve range of motion. Physical therapy can be beneficial in correcting poor posture and educating patients on self-management techniques to reduce the chance of injury recurrence.
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Being overweight
The likelihood of osteoarthritis of the spine also increases with excess weight. This is due to the breakdown of cartilage in the joints of the neck and lower back, which places even more strain on the spine. Furthermore, obesity can alter an individual's posture, which can contribute to back pain. Poor posture can place additional stress on the lower back, leading to muscle strain.
Excess weight can also increase the risk of a herniated disc. This occurs when the inner core of a vertebral disc ruptures and bursts through the outer piece. The added weight and strain on the intervertebral disc can accelerate the deterioration of the disc.
However, it is important to note that obesity is a complex medical condition that is challenging to treat solely through diet and exercise. Weight loss may not always be a feasible solution for everyone, and extreme weight loss can sometimes lead to back pain. Instead, individuals experiencing back pain due to obesity should consult healthcare professionals for guidance on weight management and treatment options.
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Smoking
Research has shown that smokers are more likely to need spinal surgery than non-smokers. A large-scale study of over 300,000 construction workers found that heavy smokers (15+ cigarettes a day) were 46% more likely to require spinal surgery. Moderate smokers (up to 14 cigarettes a day) had a 31% increased risk, while ex-smokers still had a 13% higher risk.
Furthermore, nicotine may affect the brain's processing of pain signals, making smokers more vulnerable to pain in various parts of the body, including the back. The link between smoking and back pain is well-established, with numerous studies showing a positive relationship between smoking and an increased risk of back pain. Quitting smoking is, therefore, an important step towards improving spine health and reducing the risk of back pain.
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Frequently asked questions
A muscle strain is a tear in your muscle fibres. They are common but painful injuries.
Muscle strain in the back can be caused by everyday activities or athletic participation. It occurs when the muscle fibres are stretched beyond their limit and tear apart. This can happen suddenly with a forceful movement or twisting motion, or it can develop gradually by overusing the muscle without giving it enough time to repair.
Most muscle strains can be treated at home. Treatment typically involves resting and limiting the activity that caused the injury, applying ice for the first 48 hours, then applying heat, and taking anti-inflammatory medications. Physical therapy and exercises to strengthen back muscles may also be recommended. In rare cases, surgery may be required if there is a complete tear of the ligaments or muscles.
