I threw my back out at work… not bad enough to not be able to walk, but it was rough for a week. That was like 3 weeks ago. I can get around, been over, etc. But it’s sore as crap still. How long does that usually last? What are some tips on relieving/healing quicker? Thanks.

26 comments

  1. When I used to have back problems I bought an inversion table that really made a difference for me. On days when I’d have episodes like this, I’d use it a few times a day and after a couple of days I started to feel much better. The more vertical you can get, the better.

    For the long run solution, working on strengthening the areas surrounding your back (and stomach and leg muscles as well) makes all the difference it’s like a natural back brace.

  3. I tried marijuana…I got fucking ripped! I don’t know if it took the pain away or just made me forget that it hurt for a few hours. I normally get cortisone injections in my lower spine for my pain.

  5. Hanging leg raises. I feel little pops along my lower spine when I do these and afterwards my back feels great.

  6. Ice, Ice, and Ice. Afterwards strengthen your back with mobility exercises and stability (no weights). It takes a while to get back to a normal

  7. A variation on this stretch changed my life and I was suffering from chronic pelvic and lower back pain: [https://images.medicinenet.com/images/illustrations/2011-itb-stretches.jpg](https://images.medicinenet.com/images/illustrations/2011-itb-stretches.jpg)

    In figure A, the left arm reaches over the head (I stabilize/rest it on a doorframe usually). Notice that you’re making a curve with one whole side of your body (not across your body). Left arm stretches with left leg, if you follow.

    Don’t overstretch, just go as far as feels good. But on a good day, I can feel this stretch my quad, hip, and most of my back. Hold for 30 seconds per side and do it at least twice per side, alternating sides.

  8. All my lower back pain/problems were completely fixed and removed by doing deadlifts once a week.

    That’s all I had to do, no stretching, no yoga, no anything, just deadlifts and sit however slouched I want to sit, never have lower back pain anymore (40 years old).

  9. Go see a physical therapist. Get clinically studied exercises in a program personalized to your needs to make back go and stay away.

  13. I was in PT for a while and surprisingly yoga has been an extremely useful tool for providing a structured set of stretches to work on areas that cause problems for me. You don’t even have to start drinking kombucha, wearing skin-tight pants, or saying Namaste to people for no reason.

    Two stretches that help me significantly with back pain are [child’s pose](https://www.verywellfit.com/childs-pose-balasana-3567066) and the [supine hook](https://www.verywellhealth.com/safely-release-your-back-muscles-with-hook-lying-296827).

  14. STRENGTHEN YOUR CORE!

    I was a competitive swimmer from the time I was 10 until I was 18- mainly mid and longer distance freestyle. When I was 17, I started having persistent lower back pain on the right side. I stopped swimming after highschool, but the pain persisted throughout my early 20s until I joined a group workout gym that focussed on complex movements and proper technique- my core muscles got stronger, posture improved, and I haven’t had back pain since!

  15. Laying on the couch on my stomach, pushing the legs back as much as I can (it’s not a lot, but makes a stretch). The just stay for a few minutes. If your couch is like mine, and has just pillows at the side, you can let your face hang of the edge and play with your phone/read a book which is on the floor.

    But this is a short term “hack”. It won’t change a whole lot. What did change a whole lot was finding a sport I like (I like it mainly cause of the group). It includes a lot of sprints, and in the beginning I had to take it slow to not injury myself. But now I’m 3 years without any issues with my back.

    I’m mid 30s

  16. Spinal decompression. Just a big brain term for reducing pressure on the spine. Some people have mentioned inversion tables, but hanging from a pullup bar is another cheap alternative. Just be sure to go into a “dead hang”. That’s when your muscles aren’t as engaged and you’re hanging off your structure.

    Also, strengthening your hips and low back area through resistance training. You don’t have to deadlift and squat 500lbs to get benefits. But gradually strengthening the region with resistance over time has made low back and hip pain go away for myself and many others. (I had low back and hip pain from working a desk job + doing dumb things with my body on my spare time).

    People usually think resistance training degrades your body, when in fact it strengthens it overtime as long as you are able to recover from the stress. Pickup a “working man’s program” like 531. It is aimed at slowly increasing your capacity over a long period of time. Don’t aim to do the lifting equivalent of crash dieting. Instead aim to slowly build strength and capacity over the span of years.

    Also, movement in general is good. Simply walking is great.

  17. Every day:

    * brisk walk ~45 min – 1 hr

    * gently stretch quads and hamstrings, 3 sets of each, ~15 sec hold per stretch

    * cat / camel (~5-10 sec per position, ~8-10 reps)

    At least 4-5 days a week, core strengthening exercises, including:

    * bird dogs (gradually work your way up in strength until you can do 4-5 sets of 8 reps per side, ~5 sec hold per rep)

    * side planks (modified form with knees bent, gradually work your way up until you can do 3-4 reps of 15 sec hold per side with short rest in between)

    * standard planks (work your way up until you can do ~5-6 reps, ~15-20 sec per rep, with short rest in between)

    At least 2-3 days a week, glute exercises including:

    * glute bridges (3-5 sets of 15 reps, make sure to squeeze your glutes throughout the exercise and hold each rep at the top for a few seconds)

    * reverse lunges (3-5 sets of 8 reps per leg, can hold a weight like a dumbbell for an added challenge, but good form is paramount)

  18. Cut out sugar and high fructose corn syrup for a while. They tend to promote inflammation. Your back will heal faster without them.

  19. Do you run? If not, give Couch to 5k a try. It not only cured my formerly-chronic lower back pain, but now even after a few years I can still just… go out and run a few miles.

  20. Read “Healing Back Pain” and/or the “The Mindbody Prescription” by Dr Sarno. Life changing advice.

  22. Stretch your hamstrings, instant relief and I promise it is instant. You have to really deep stretch then though. Consider this, you have 7 ounces of bone in your back and 30 pounds of muscle attached to it. Stretching out those muscles removes the pressure exerted on your back far more than having your back adjusted.

  23. You want to cure your back pain forever? Read: The Mindbody Prescription by Doctor Jon Sarno.

    He has cured millions of people. He cured me. I used to have crippling back pain, gained a ton of weight because I could not exercise, and took more pain pills than I could count. Then someone gave me the book…I read it…tried what he said to try…and my back pain went away.

    It can work for you too. You just have to follow the instructions.

  24. Your back is unique. My stretching and workout routine is a result of advice from my doctor and my chiropractor combined with basic taekwondo.

    The things mentioned here might not work for your situation. Asking a professional and getting their advice is always useful.

    The important thing is to get a good workout routine that works for you and do it every day.

  26. I do a stretching program everyday (sometimes 2x). And i run 3-4x per week. I have arthritis (stenosis) in my lower spine.

    Build strength and flexibility not just in back but focus on core strength. Pay attention to hamstrings too.

Leave a Reply
You May Also Like