Description...

Strains and sprains are very common injuries that can arise from a number of actions. A sprain often results from a fall or sudden twisting movement, or trauma to the body that forces the back out of its normal position. Twisting or pulling a muscle or tendon can result in a strain. It can also be caused by improper lifting or by over-stressing any of the muscles of the back. A chronic strain sometimes results from prolonged, repetitive overuse of the muscles and tendons.

All of these conditions stretch one or more ligaments beyond their normal range of movement, which causes injury.

Treatment...

• Rest as much as possible for the first 24-48 hours after injury.

• Non-steroid, anti-inflammatory medications such as ibuprofen or aspirin can help decrease swelling and relieve pain.

• Wear a back brace to immobilize the back and allow healing to occur.

• Ice the back to reduce swelling using a 20-30 minutes on/20-30 minutes off cycle.

• Perform gentle strengthening and mobility exercises regularly.

 

At-Home Exercises...

Hamstring Stretch:

Lie on your back with both legs extended on the floor. Bend one leg while extending the other leg straight into the air. Loop a towel over the foot in the air and gently pull on the towel as you push against it with the foot. Repeat with the opposite leg, alternating legs for three sets.

Leg Raise:

Lie on your stomach and tighten the muscles of one leg. Slowly lift that leg about two inches off the floor. Return the leg to the floor and repeat with the opposite leg. Repeat about twenty times with each leg. Repeat multiple times per day.