Strained Back Muscle Again: Expert Advice from Physical Therapist, Osteopath, and Chiropractor for the Next Steps
Caught my back actin' up during a 5K run followed by a dumbbell workout? Here's the lowdown on what the pro's recommend for healing, easing the pain, and preventing recurring injuries.
listen up, fellow fitness enthusiasts, as we dive into the advice from three experts - physical therapist, Dr. John Gallucci Jr., osteopath Matthew Martin, and chiropractor Dr. Haley Ray. They've got a shared approach to treating a chronically achy back, so buckle up!
When disaster strikes, take action ASAP
Feel your back seize up mid-workout? Stop right there!
"The moment you feel any pain, stop what you're doing," says Dr. John Gallucci Jr., CEO of JAG Physical Therapy. In my case, that means ending those pesky renegade rows.
Next, head to your freezer. "Apply ice to the area to reduce inflammation. Stay gently mobile within a pain-free range to avoid muscle stiffness or guarding," he recommends.
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Muscle guarding: friend or foe?
Muscle guarding, aka those go-to spasms that make your muscles tense and restrict movement around an injury, can help ward off pain initially. But if left unchecked, prolonged guarding might lead to weakness and lingering pain.
Chiropractor Dr. Haley Ray advises: "Apply ice to the affected area two to three times a day for 15-20 minutes at a time during the first 48 hours to reduce acute inflammation." And remember to let the area return to normal temperature between sessions.
Osteopath Matthew Martin, from London-based clinic Active Backs, agrees: Stop, ice it up, and be cautious when reintroducing movement. "Ice and anti-inflammatories are essential, but overlooking rest can worsen the injury," says Martin, speaking from experience.
Alleviating the pain
After the initial 48 hours, experts suggest slowly reintroducing gentle stretches and light movement. Listen to your body's cues—if it signals discomfort or pain during movement or shifting positions, it's likely a simple mechanical issue. But if you feel pain accompanied by fizzing, numbness, or tingling down your leg or legs, you might be dealing with radiculopathy—a disc injury, aka a pinched nerve.
Pay attention to your pain levels. If it surpasses three out of ten and gets worse as you engage in an activity, stop that shindig immediately. If it's three out of ten or lower and eases as you move, carry on while paying close attention to the dosage and timing of your exercises to aid healing[1].
Preventing a repeat performance
A week or so after taking it easy, specialists recommend reintroducing targeted strength work, with an emphasis on core and postural strengthening exercises[2]. Keep in mind, if pain persists or worsens, or you're struggling to complete daily activities, consult your doc to rule out any other potential injuries.
Once the worst of the pain subsides, an effective at-home treatment approach is the McKenzie Method. This method involves a series of gradual exercises to mobilize lower back muscles, improving flexibility and reducing the risk of future injuries[3].
Steer clear of repeating past mistakes
With a week or so of light movement and stretching under your belt, it's time to reintroduce targeted strength work to get the best long-term results for healing and injury prevention. Next, scrutinize your strength, range of motion, and coordination to identify any weakness or imbalance that could have led to your injury in the first place[2].
Work with a coach to review your form during exercises like squats, making sure you're not overloading or performing movements that put excessive pressure on your back. Sometimes, what seemed like a good idea—such as doubling up a 5K run with a full-body resistance workout—can lead to trouble[2].
Phyisical Therapist, Osteopath, or Chiropractor—What's the difference?
Curious about the differences in approach and treatment between physical therapists, osteopaths, and chiropractors? While there's some crossover, each practitioner targets specific areas:
Approach
- Physiotherapists: Address localized issues to restore movement, improve strength, and promote long-term mobility. They focus on rehabilitation and strengthening muscles.
- Osteopaths: Treat the entire body as a connected unit. They identify and correct imbalances to optimize overall health and functioning.
- Chiropractors: Primarily focus on the spine and nervous system function. They believe misalignment can impact overall health.
Treatment
- Physiotherapists: Offer long-term exercise prescriptions to target muscle or joint pain and imbalances, as well as hands-on manual therapy[4].
- Osteopaths: Focus on gentle hands-on stretching, massage, and joint manipulation, with less emphasis on exercise guidance[4].
- Chiropractors: Use precise hands-on adjustments and manipulations to correct spinal misalignment for short-term relief[4].
About Our Experts
- Dr. John Gallucci Jr: A certified physical therapist, Doctor of Physical Therapy, and former head trainer of the New York Red Bulls, with vast experience in professional sports and sports medicine consultation for the NHL, NBA, and MLB.
- Matthew Martin: An osteopath and Fellow of Applied Functional Science at London-based clinic Active Backs. He has worked with elite athletes, including two-time CrossFit Games winner Annie Thorisdottir.
- Dr. Haley Ray: A board-certified Doctor of Chiropractic specializing in sports injuries, scoliosis, prenatal and pediatric care. She is the Director of Chiropractic at NextPain Care.
Need more advice on dealing with injuries like this? Check out Fit&Well's resource hub on back pain!
In light of my back pain following a 5K run and a dumbbell workout, it's crucial to consult the advice of experts in the field. Physical therapist Dr. John Gallucci Jr. recommends immediately stopping activities when pain is felt and applying ice to reduce inflammation, while staying gently mobile within a pain-free range.
Osteopath Matthew Martin suggests being cautious when reintroducing movement after an injury, applying ice to the affected area for 15-20 minutes at a time within the first 48 hours, and using anti-inflammatories.
Chiropractor Dr. Haley Ray advises against prolonged muscle guarding, which can lead to weakness and lingering pain. After the initial 48 hours, she suggests gradually reintroducing gentle stretches and light movement, and applying ice two to three times a day for 15-20 minutes during the first 48 hours to reduce acute inflammation.
In the longer term, experts recommend targeted strength work, core and postural strengthening exercises, at-home treatment approaches like the McKenzie Method, and close attention to form during workouts to prevent further injuries.
