It can stop you from enjoying your day-to-day life–whether it’s being active and going to the gym, playing with your dogs on the floor, or even just sitting at your work desk.
The truth is, we use the term “thrown out back” for all types of situations involving back pain, but it’s actually not a medical diagnosis. Think of it more as an informal term we all use for a set of back pain symptoms.
In this article, we’ll explore some common thrown out back symptoms and how to get relief from your back pain.
At Back Muscle Solutions, we’ve been there. We’ve experienced the thrown out back symptoms–the non-stop pain from the moment you wake up, the winces, the feeling like your life will never get back to normal. That’s why our founder, Ben, started Back Muscle Solutions.
After 4 years of crippling back pain, he found a solution that worked for him. And he founded Back Muscle Solutions with the idea of sharing that help with others. Keep reading to learn more about our comprehensive program for getting out of back pain.
But for now, let’s stay on topic. Here’s everything we’ll cover today about a thrown out back:
- What Is a “Thrown Out Back”?
- Thrown Out Back Symptoms: How Do You Tell if You Threw Your Back Out?
- Fastest Relief for a Thrown Out Back
- Thrown Out Back Treatment: 7 Ways to Fix a Thrown Out Back
- Causes: Why Do I Have a Thrown Out Back?
- Thrown Out Back FAQs
Let’s jump in. But go lightly. No thrown out backs, please.
What Is a “Thrown Out Back”?
So, we already know that a thrown out back is not a medical term.
It is, however, a common term that just about everybody uses.
So what does it mean when you say you have a “thrown out back”?
Most of the time, people use the term “thrown out back” to describe a sudden onset of back pain–typically the lower back specifically.
Usually, this term is used to describe back issues that are not as severe, so we’re probably not talking:
- Bulging discs
- Herniated discs
Instead, most people use the term “thrown out back” to describe a more minor back issue.
The technical term for it? Muscle strain.
Here’s how muscle strain works when it comes to your back:
If you haven’t been on a run in 10 years, would you feel okay if you just decided to go run 10 miles right now?
Of course not!
That’s because you’d have to build your body, your lungs, and your stamina up to the enormous feat of running a 10-miler.
The same concept applies when talking about your back muscles.
Have you ever moved a piece of furniture in your home–only to instantly regret it after you feel it in your back?
That’s muscle strain.
And it happens because your back muscles have been chillin’ out and taking it easy, and then you suddenly decided to move that dresser.
They weren’t worked up for the task, so they got strained.
And this is typically what most people mean when they say they have a “thrown out back.”
Thrown Out Back Symptoms: How Do You Tell if You Threw Your Back Out?
So, when you strain a back muscle, what does it feel like? In other words, how can you tell if you have a thrown out back?
Types of Pain
People with thrown out backs often experience a sudden, sharp pain in their back that’ll make them holler. This is often from muscle spasms (see below).
That said, other people have an experience of dull, aching pain that lingers in the background.
Thrown Out Back Symptoms
Regardless of your type of pain or the level of your pain, if you have a thrown out back, you may experience some of the following symptoms:
Muscle Spasms: Some people experience what’s called a muscle spasm right after they strain a muscle. A muscle spasm is when a muscle tightens or contracts on its own without you controlling it. It often happens suddenly and can feel like a cramp or a twitch.
Loss of Range of Motion: Typically, with a thrown out back, you’ll find you cannot bend over or move as fast as you did before the muscle strain.
Stiffness: Many people with thrown out backs complain of a stiff feeling in their backs–leading to a desire to stay sedentary.
Pain During Activities: A thrown out back will cause pain when you do anything–pretty much apart from lying down. So, this could include:
- Sitting
- Walking
- Standing
- Running
- Lifting
- Any type of physical activity
If you’re experiencing any of these symptoms, read on for ways to help your thrown out back.
Quick Relief for a Thrown Out Back
I’ll get right to it: here’s one of the fastest way to get relief from a thrown out back.
We all know what it feels like that first moment when you know you have a thrown out back.
Whatever your day’s plans were…out of the picture now.
The work you needed to accomplish? Probably not gonna happen.
A thrown out back has that much power to stop us in our tracks.
And unfortunately, you won’t always have access to your back pain clinic right in the moment when your back gets tweaked.
That’s why we created the QL Claw.
Imagine being able to get help for a thrown out back right from your home–the moment you throw out your back.
That’s the power of the QL Claw.
With this at-home massage device, you can:
- Specifically target and massage all the muscles that like to cause back pain
- From your own home
- Without the repeated cost of a massage therapist or back clinic
Instead of waiting for a massage therapist, or paying repeatedly at a back clinic, you can massage your back with a powerful tool that actually works.
Check out reviews of people who have experienced immediate relief from using the QL Claw.
And click the button below to learn more about the QL Claw.
Or to learn about our comprehensive program for back pain relief, called the QL Claw System, click the button below.
This system combines the power of the QL Claw with stretches and strengthening exercises that you can add in to your daily routine starting today. So you can get to the root of your back problems–and prevent a thrown out back long-term.
Thrown Out Back Treatment: 7 Ways to Fix a Thrown Out Back
Now that you know the fastest way to get out of pain from a thrown out back, let me give you a few more suggestions. Here are 7 ways to get you out of pain from your thrown out back and back to your normal routine!
Thrown Out Back Treatment #1: Get Active
After feeling symptoms of a thrown out back, probably the only thing you’ll want to do is lie down and rest. And some rest is okay. But not ALL the rest.
In fact, the best way for your back to heal is to add light movement.
Now, let’s get clear: I’m not saying to add in intense workouts right after your back muscle strain. In fact, it’s definitely recommended to avoid more intense movements, such as:
- Bending
- Lifting Heavy Objects
- Twisting
You also want to make sure you’re not pushing through ridiculous amounts of pain just to stay active. If this is the case, you should talk to your doctor.
A good place to start after a thrown out back is by adding in some light stretches and also walking.
Then, you can progressively add in more activity as it feels comfortable.
For great stretch ideas for your lower back, check out the article below;
“13 Potent Stretches For Lower Back Pain That Actually Work”
Thrown Out Back Treatment #2: Consider Pain Relievers
Always consult your doctor before taking medication for your thrown out back. That said, many people find pain relievers, such as acetaminophen, a helpful remedy for back pain. This is because medication like this will help reduce the swelling in that area.
You can also use a pain-relieving cream or ointment to rub directly on your skin and reduce swelling in that area.
For example, a CBD cream is a great option for a thrown out back and could provide fairly fast relief.
Learn more about CBD products by reading our article below:
“Improve Your Wellness Routine With Nurse CBD Products”
Thrown Out Back Treatment #3: Use Heat or Ice
Using heat and/or ice on a thrown out back can help provide some relief. I recommend starting with ice.
Ice: When you first apply ice to your thrown out back, it will help reduce the swelling in the area where your muscle spasmed.
Heat: After this, you can switch up the cold for some heat packs, which will increase blood flow and encourage faster healing.
Thrown Out Back Treatment #4: Use KT Tape
While the verdict is still out on whether or not this stuff is scientifically backed, KT Tape is a popular favorite among athletes for assisting with muscle-related injuries.
Similar to a heat pack, KT Tape lifts the skin, increasing blood flow, and promoting healing.
Learn more about KT Tape by clicking the article link below:
“A Comprehensive Guide To KT Tape For Lower Back”
Thrown Out Back Treatment #5: Reduce Your Stress
Those back muscles of yours hold tons of stress whenever you’re going through it.
So, it’s worth paying attention to stress reduction as a good option to explore when looking to heal a thrown out back and prevent it from happening again.
Thrown Out Back Treatment #6: Adjust Your Workspace
To prevent future instances of a thrown out back, you can transform your workstation with simple ergonomic adjustments.
Keep your screen at eye level with a laptop stand to reduce neck strain, and pair it with a Bluetooth keyboard for proper elbow positioning.
Use an ergonomic mouse to support wrist and forearm posture. An adjustable standing desk lets you alternate between sitting and standing, promoting movement.
Finally, choose a chair that supports your lower back, keeps your hips and knees at 90 degrees, and doesn’t push your head forward. These small changes can make a big difference in your comfort and health!
Thrown Out Back Treatment #7: Massage
Especially since most thrown out backs are from muscle strain, the first thing you need to do to heal your back is to tell those muscles to calm down and relax, so they can stop causing you pain.
Massage does exactly that.
In fact, only after massage can you begin to make steps towards stretching and strengthening your back muscles. Because you can't work with muscles that are tight, angry, and inflamed.
For a massage, I recommend the QL Claw at-home back massage device.
Causes: Why Do I Have a Thrown Out Back?
Back muscle strain from thrown out backs can happen in all types of scenarios, but here are some of the most common causes of a thrown out back:
Age
Unfortunately, the risk of hurting your back increases as your age advances. That’s why, at Back Muscle Solutions, we recommend exercises to strengthen your back–such as the video below.
3 QL Strengthening Exercises For Bulletproofing The Lower Back
Getting Out of Shape & Weight Gain
Getting out of shape can happen no matter your age, and it greatly impacts how prone you are to experiencing a thrown out back.
Specifically, if you start to gain weight, your back is at a greater risk for injury.
For tips on losing fat, check out the article below:
"6 Amazing Back Fat Exercises to Help You Scrub the Flub”
Sports-Related Injury
Many athletes experience a thrown out back as a direct result of an injury from their sport.
Job-Related Injuries
Whether your job requires you to sit at a desk for hours on end–or lift heavy boxes repeatedly–thrown out backs from the workplace are not uncommon but are avoidable!
Check out our article below for suggestions on how to set up an ergonomic workspace:
“What’s the Most Important Benefit of Maintaining a Neutral Posture?”
Stress & Anxiety
Believe it or not, when your mental health declines, your back health can too. That’s because we hold a ton of stress in our back muscles, making it easier for them to become injured.
To learn more about how back muscles hold emotional energy, check out the video below:
What Does Psoas Release Feel Like? (Part 2)
Bad Posture
And of course, bad posture can lead to a thrown out back more easily because you’re consistently straining your back and neck muscles as you hold yourself in poor posture.
Check out the video below for some of our best posture correction exercises:
Posture Correction Exercises
Smoking
This is a more serious one, but smoking can actually lead to degeneration of the discs in your spine. Not fun.
Heavy Lifting
We’re all about exercising at Back Muscle Solutions, but if you’re lifting too heavy–especially without proper form–you might find yourself with a thrown out back.
Overstretching
And just like exercising, we’re all for stretching here at Back Muscle Solutions. That said, overstretching–especially without warming up or massaging the back muscle–could lead to a thrown out back.
Thrown Out Back FAQs
How do you fix a thrown out back?
To fix a thrown out back, I recommend starting with massage–using a device such as the QL Claw. Also, be sure to stay active. You can also use heat or ice to help alleviate the pain.
How long does it take for a thrown out back to heal?
A thrown out back typically will heal within a few weeks, but timing on this can vary person to person.
What is the best position for a thrown out back?
The best position for a thrown out back is to keep moving and stay active. Try not to just lie down in one position.
How do you tell if you threw your back out?
You can tell if you threw your back out if you have a sudden sharp pain in your back–typically after lifting something or a jolting movement.
Sources:
[1] https://www.bmj.com/content/332/7555/1430.short
[2] https://www.ncbi.nlm.nih.gov/books/NBK538173/
[3] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.
[4] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.