Treatment and Prevention Tips

Did you take a hard fall while mountain biking and now your back is sore? Did you tweak your back while putting your skis on the rack? Let Whitefish Physical, Occupational, & Speech Therapy and Flathead Performance Training help you begin treating your own back and possibly prevent future back injuries.

What have I inured?

Low back pain can be the result of a variety of injuries. The most commonly seen at SPORT Center are:

• Strained muscle
• Sprained ligament
• Irritated disc
• Herniated disc
• Sacroiliac pain (SIJ)
  

What is the difference between a sprain and strain?

• Strains result from damage to a muscle or tendon and can be the result of a sudden force or from chronic overuse.
• Sprains result from damage to ligaments or the joint itself and can be the result of a sudden trauma.

Should I see a healthcare professional immediately?

Red flags that you should see a healthcare professional as soon as possible include but are not limited to:

• Unable to stand up straight
• Uncontrollable pain
• Inability to move leg(s)
• Sudden weakness or abnormal sensations in lower body

What can I do to treat my own back?

Whether or not you decide to see a healthcare professional, you should immediately apply the principles of “P.R.I.C.E” This acronym stands for Protect, Rest, Ice, Compression, & Elevation:

• Protect: Avoid any bending forward even if you feel the urge to “stretch it out.” Also avoid any twisting/turning. Maintain a symmetrical and erect posture. Other items to avoid include: couch sitting, any prolonged positioning, and sleeping in the fetal position. **Come borrow a lumbar support brace from SPORT Center’s loan program**
• Rest: Avoid any activities or movements that are painful. Refer to the above information regarding protection.
• ICE: Begin icing immediately. Try at least 4-5 times/day for 10-15 minutes at a time. Allow for skin temperature to return to normal before icing again.
• Compression: Although not always used, a lumbar support brace may be appropriate for you. Contact SPORT Center today for more information.
• Elevation: Although you cannot truly keep your back elevated, it is important to elevate the legs while laying on your back to keep the spine in a healthy, neutral position. This is the best position to rest in as well as sleep in. Normally, this will amount to 2-3 pillows or a couch cushion placed underneath the lower legs. Your back should be flat with the surface you are laying on.

What “exercises” can I do while my back is injured?

First and foremost, apply the above information to begin treating your low back. Beyond that, the following will get you started:

Wall Posture: the goal here is simply to resume an erect posture.

• Try leaning back against the wall with your shoulders and gluts both touching the wall.
• Simply try to stand as tall as possible keeping the above contact with the wall. You should notice a small gap between the wall and your low back, this is normal.
• Make sure that your shoulders are relatively straight over the top of your hips (are your hips shifted in one direction or the other?). 

Core Stabilization:

• Tighten your stomach by pulling your navel towards your spine in an effort to stabilize your low back.
• This should be done prior and during any movements that require bending, twisting, or carrying any sort of load. 

How can I prevent low back pain and injuries?

The key to prevention and long-term treatment of low back pain is core stability. At SPORT Center, our staff focuses on the following:

• Lower extremity strengthening (specifically the glutes)
• Lower abdominal strengthening
• Functional strengthening that transitions your strengthening from a table to life situations.

For specific injury-prevention techniques, access the SPORT Tip.