Threw My Back Out For The First Time

Mighty Mouse

Mighty Mouse

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Missouri
A few weeks ago, I experienced for the first time what I assume folks mean when they say they “threw their back out.” I was shoving a downed limb out of my path while checking fences on the farm and had a sudden burst of intense pain in my lower back. Somewhat like a charley horse, it felt like my lower back muscles seized up and wouldn’t release. I hobbled around for the next 2-3 days and had to bend forward to enable walking. I would get a shot of take-your-breath-away pain every time I made a wrong move. Heat, massage chair, and topical creams didn’t seem to help much. I didn’t seek any medical attention, just figured it would resolve with time and by day 4 I was back to normal.

In the grand scheme of things, this was a pretty minor episode, but I would like to avoid bouts of multi-day debilitation as much as possible. So, what can I do to minimize the chance of reoccurrence? And what can I do to hasten recovery if (when) it does happen again? For context, I’m a 36 year old male, 5’8”, 130 lb, classic ectomorph, active but not currently practicing a consistent workout regimen.
 
Been there. You would have done better with ice on a fresh injury, over heat, and rest. Take anti-inflammatory pills also (Advil), take twice the prescribed normal dosage till things settle down.
 
Sorry to hear your dilemma but it's a warning for what is going on in your body. Your core needs to be strengthened and maintained the rest of your life. It will increase the quality of your life. If you use a lacrosse ball to break up the tightened muscles it will help your recovery. Use it against a wall or on the floor to break up the knots in your muscles.
 
Keep an eye on if you start feeling pain in a hip, leg or any numbness in the legs or feet in the next month. It's very surprising what you will find is connected to the back.
 
Sounds very familiar as I’ve gone through similar experiences.. at this point I can feel it tightening up from the original time it seized up a couple of days before it gets really bad. For me - stress seems to pile on the tightness.

As others have already posted, stretching exercises will help but preventative maintenance is your new best friend. Strengthening your core is a major priority. Yoga to keep your hips loose really helped me too. NSAIDs as needed.
 
Steroids (prednisone or dexamethasone) do wonders for my back when that happens. I try to keep some of those and some pain pills in my hunting pack. Three years ago I was 1.5 miles above my archery elk base camp on a cool foggy morning. I twisted the wrong way and dropped like a sack of potatoes. I couldn't move for 15 minutes, and catching my breath was tough. I finally was able to roll over and catch my breath, and then get to my feet. It was a slow hike out because I also jammed my left knee the day before.
 
Mighty Mouse said:
A few weeks ago, I experienced for the first time what I assume folks mean when they say they “threw their back out.” I was shoving a downed limb out of my path while checking fences on the farm and had a sudden burst of intense pain in my lower back. Somewhat like a charley horse, it felt like my lower back muscles seized up and wouldn’t release. I hobbled around for the next 2-3 days and had to bend forward to enable walking. I would get a shot of take-your-breath-away pain every time I made a wrong move. Heat, massage chair, and topical creams didn’t seem to help much. I didn’t seek any medical attention, just figured it would resolve with time and by day 4 I was back to normal.

In the grand scheme of things, this was a pretty minor episode, but I would like to avoid bouts of multi-day debilitation as much as possible. So, what can I do to minimize the chance of reoccurrence? And what can I do to hasten recovery if (when) it does happen again? For context, I’m a 36 year old male, 5’8”, 130 lb, classic ectomorph, active but not currently practicing a consistent workout regimen.
Click to expand...
You did the best thing possible for musculoskeletal back pain, move on with life and don't stop.

Preventing reoccurrence is a matter of strengthening your posterior chain and core.

Deadlifts, squats, lunges, and twisting the core against resistance have all helped mine.

I had a painful back for years starting my last few years in the Navy. I never got help, but stretched and acted like a wimp for years. Finally I said "f**k it, I'm done acting crippled and if I become actually crippled I'll be in the same position" and interestingly that was the start of it getting better. I started forcing myself to move in ways that hurt when it locked up and just working on over all fitness. Now about the only time I notice it is if I over fatigue the muscles in the gym, but then I just drop weight and keep doing the movements.

At 38 my back is better than it was from 22 to 33. I was fit in my 20s, but avoid the best movement patterns (heavy ass to grass squats and deadlifts) because of believing the bullshit that they would hurt my back more.

Passive stretching is pretty worthless in my experience. Done with care, loaded ROM has been great for all angry muscles from torn calf, to torn glutes, to my pathetic back. Injured muscle heals best when loaded as it aligns the scar tissue with the muscle fibers resulting in a stronger and more functional repair.

NSAIDs do nothing to speed recovery, if they help you function better, then use them. But they are only treating the symptom and do not improve long term outcomes (opioids actually hurt long term outcomes, so avoid them unless your life literally depends on functioning). Unless you have neurologic symptoms, there is not any evidence I'm aware of that steroids do better than placebo.
 
Ironically, I got my first electrocution at 36. I get minor episodes nearly every year (2-3 days of recovery). Major episode maybe every 4-5 years (month+ recovery). On day 17 right now. Learn how to and stick with the exercises and stretching. Ibuprofen when things are not going well.
 
Agree with learning to move right and do proper exercises. Also it wouldn’t hurt to see a chiropractor, find a reputable one that understands how your muscles and skeletal system work together not one that cracks for the sake of cracking. There’s also some really good 3d imagery available for more complex issues. Currently recovering myself, chiro only charged $125 for a new patient exam, X-ray, adjustment and some advice for stretching n and out of the office. Personal trainer might be better for once you clear anything a chiropractor can do. Best thing I did was not stretching until getting professional guidance as you can make it worse doing the wrong ones.
 
Consistent strength training goes a long ways (minimum 30 minutes three times a week)! If I don’t keep my legs/hips/core/back in shape I can’t do half the stuff I need to around here.
 
L4/5 L5/S1 protruding disc. Started stretching daily and then added the resistance bands and weights. I keep the weights moderate and do more reps. Yes I can squat double my weight once. But I can do 75% of my weight for 40 reps. Then water, water and more flipping water. Muscles and connectivity tissue are 70% water. IME the majority of my injuries happened while I was dehydrated. If you’re thirsty it is already at stage 1. Drink enough water to the point you have to Pee every 1-1.5 hrs.
 
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