How to Heal from a Lower Back Strain After Deadlifts or Lifting: A Comprehensive Guide
Have you experienced a lower back strain during or after a deadlift or lifting exercise? If so, this guide is for you. From immediate steps to long-term rehabilitation, we will cover everything you need to know to heal from this common injury.
Immediate Steps after Suffering a Lower Back Strain
If you suspect a lower back strain from lifting, especially deadlifts, take the following immediate steps to manage the pain and start the healing process:
1. Rest
The first and most important step is resting. Avoid any activities that cause discomfort, as continued use of the injured area might worsen the strain. Give your back time to heal before resuming your exercise routine.
Tip: Lay on your back on a hard floor. Bring your knees to your chest and then switch to the other leg. This helps relieve pressure on the lower back.
2. Avoid Heat, Use Ice
Applying ice to the injured area can help reduce inflammation and pain. Do this for 15-20 minutes at a time, several times a day. Once the acute inflammation has subsided, you can start using heat therapy. Heat will help relax the muscles and improve circulation, promoting faster healing.
Tip: Use over-the-counter pain relievers like ibuprofen (an anti-inflammatory drug) to reduce swelling and pain. Follow the dosage instructions on the packaging.
3. Relieve Pain with Over-the-Counter Medication
If the pain is too much to bear, consider taking ibuprofen or another anti-inflammatory drug to help manage the discomfort. These medications can significantly reduce inflammation and help you feel more comfortable.
Tip: Use SalonPas, a topical pain reliever, as it can provide quick relief without the systemic side effects of oral medications.
Additional Tips for Healing and Prevention
4. Stretching and Gentle Movement
After a few days of resting and applying ice, start gently stretching and mobilizing your back. Lie on your back and use your arms to pull your upper body up away from the lower half. This will help stretch out your back muscles and promote flexibility.
5. When to See a Doctor
It's important to see a doctor if you experience pain running down your leg, even if you don't have any other neurological symptoms. Persistent pain or neurological symptoms could indicate a more severe injury that requires medical attention.
During your visit, ask the doctor to recommend a therapist specializing in trigger point therapy. These therapists can locate and release trigger points that are affecting your back, preventing further injury as you age.
6. Return to Exercise with Care
Gradually return to exercise with a focus on smaller muscle groups like your forearms or neck. This can help you feel like you're making progress and prevent the "terrible spiral" of feeling your gains disappear.
7. Consider Back Massages
If you can afford it, consider a professional back massage. It can help relieve tension and improve your overall back health. Additionally, make sure your sleep position doesn't aggravate your injury further.
Preventing Future Back Injuries
While it's impossible to completely prevent back injuries, there are steps you can take to minimize the risk:
1. Proper Form
Ensure you maintain proper form during lifting exercises, especially deadlifts. This can help distribute the load more evenly across your back and reduce the risk of strain.
2. McGill Big 3
The McGill Big 3 includes the deadlift, the vector squat, and the Russian twist. Cutting back on exercises that target the back and focusing on smaller muscle groups can help you continue making progress without aggravating your injury.
Tip: For personalized advice on managing weightlifting-related back strains, visit my Quora Profile specializing in Back Pain Rehabilitation.
Conclusion
Recovering from a lower back strain can be challenging, but with the right approach, you can reduce pain and accelerate the healing process. Remember to prioritize rest, proper treatment, and gradual return to exercise. If you have any concerns or persistent pain, seek medical advice to ensure a full recovery.