What a beautiful week it’s been. The sun has finally decided to show up and I think we’ve all felt the lift that comes with it. Longer days, a bit of warmth and just that sense that we’re coming out the other side of winter, it’s been great!
Charlotte and I managed to sneak in a couple of days to ourselves while my mum very kindly took the kids. It’s not something we get to do very often, so it was really nice to reset, recharge and actually spend some proper time together without the usual chaos in the background. Always a good reminder of how important that is.
In other exciting (and slightly controversial) news… the van is officially underway. It’s happening. Plans are in motio and I’m still very much open to any design ideas for how we wrap it. The more creative, the better. So if you’ve got something in mind, let me know!
Looking ahead, Easter is just around the corner and just a quick heads up that we’ll be open on both Good Friday and Easter Monday, so if you need us, we’re here.
On the sporting front, it’s been a bit of a tough week for the English teams in the Champions League, with only Arsenal left flying the flag. So, if there are any Arsenal fans reading this… do you think they can go all the way? Quadruple on the cards? I’d love to see it, even as a neutral. That said… they’ve got Bournemouth at home on April 11th, so we’ll see how that one goes!
If you’ve ever bent down to pick something up, twisted awkwardly, or simply woken up with a sharp, nagging pain in your back you’re not alone. Muscle strains in the back are one of the most common reasons people walk into my clinic. They can feel alarming, especially when everyday movements suddenly become uncomfortable.
The good news is that most back muscle strains are manageable with the right approach, and understanding what’s happening in your body is the first step toward recovery.
What Is a Back Muscle Strain?
A back muscle strain occurs when the muscle fibers are overstretched or torn. This can happen suddenly (acute strain) or develop gradually over time (chronic strain).
In simple terms, think of your muscles like elastic bands. When they’re stretched too far or too quickly especially without proper support they can lose their integrity, leading to pain, tightness, and inflammation.
Common Symptoms Include:
- Localised pain in the lower or upper back
- Muscle tightness or spasms
- Pain that worsens with movement
- Stiffness, especially after rest
- Reduced range of motion
In my experience, patients often describe it as a “pull,” “twinge,” or sudden “grab” in their back.
Why Do Back Muscle Strains Happen?
Back strains rarely come out of nowhere. There’s usually a combination of factors that build up over time.
1. Poor Lifting Mechanics
One of the most common causes I see is improper lifting bending at the waist instead of the hips and knees. This puts excessive strain on the muscles of the lower back.
2. Prolonged Sitting and Poor Posture
If you spend long hours sitting especially at a desk your back muscles can become weak and fatigued. Over time, this makes them more vulnerable to strain, even during simple movements.
3. Sudden or Unfamiliar Activity
Jumping into a workout, gardening, or DIY project without preparation can overload muscles that aren’t used to that level of activity.
4. Muscle Imbalances
When certain muscles are tight (like hip flexors) and others are weak (like core stabilisers), your back often compensates. This imbalance increases strain on the back muscles.
5. Stress and Tension
This one is often overlooked. Emotional stress can cause physical tension, particularly in the upper back and shoulders, making muscles more prone to irritation.
What Should You Do If You Strain Your Back?
The first 48–72 hours are important. While every situation is different, here are general guidelines I often share with patients:
✔ Keep Moving (Gently)
Complete bed rest is rarely helpful. Light movement like short walks helps maintain circulation and prevents stiffness.
✔ Use Ice Initially, Then Heat
- Ice can help reduce inflammation in the early stages
- Heat can be useful later to relax tight muscles
✔ Avoid Aggravating Movements
Pay attention to what worsens your pain and temporarily modify those activities.
✔ Consider Over-the-Counter Pain Relief
If appropriate, this can help manage symptoms but it’s best used as a short term support, not a long-term solution.
When Should You Seek Help?
While many muscle strains improve within a couple of weeks, there are times when it’s worth getting checked:
- Pain persists beyond 1–2 weeks
- Pain is severe or worsening
- You experience numbness, tingling, or weakness
- The injury keeps recurring
In the clinic, I often see people who waited too long, thinking it would “just go away,” only for it to become a longer-term issue.
How Chiropractic Care Can Help
When you come in with a back strain, my goal isn’t just to relieve pain, it’s to understand why it happened and help prevent it from happening again.
A Typical Approach May Include:
1. Assessment and Diagnosis
We start by identifying the affected muscles and any contributing factors such as posture, movement patterns or joint restrictions.
2. Gentle Treatment
Depending on your case, this may involve:
- Spinal adjustments to improve joint mobility
- Soft tissue work to reduce muscle tension
- Guided stretching and mobility exercises
3. Rehabilitation Advice
I often guide patients through simple, practical exercises to restore strength and flexibility especially in the core and surrounding muscles.
4. Lifestyle and Ergonomic Support
We’ll also look at your daily habits how you sit, move and lift to reduce strain on your back.
Simple Tips to Prevent Future Strains
Prevention doesn’t have to be complicated. Small, consistent habits can make a big difference.
Improve Your Posture
- Keep your shoulders relaxed and back
- Avoid slouching, especially when sitting
- Take regular breaks if you work at a desk
Strengthen Your Core
Your core muscles act like a support system for your spine. Exercises like planks, bird dogs, and gentle Pilates style movements can help.
Warm Up Before Activity
Even 5 – 10 minutes of light movement can prepare your muscles for more demanding tasks.
Lift Smart
- Bend at your hips and knees
- Keep the object close to your body
- Avoid twisting while lifting
Manage Stress
Incorporating relaxation techniques like deep breathing or stretching can help reduce muscle tension.
A Relatable Example
I recently saw a patient who strained their back while lifting a suitcase, something they had done countless times before. The difference? They had been sitting for long hours, felt rushed and skipped any preparation.
It wasn’t just the suitcase, it was the combination of fatigue, posture, and timing that led to the injury.
Once we addressed those underlying factors, not only did their pain improve but they also felt more confident in their movement.
Final Thoughts
Back muscle strains can be frustrating, but they’re also an opportunity to better understand your body. With the right care, most people recover well and come back stronger.
If you’re currently dealing with back pain or want to prevent future issues, you don’t have to figure it out on your own. In my clinic, I take the time to understand your lifestyle, your movement patterns, and your goals so we can create a plan that works for you.
If you’d like to learn more, I’d be happy to help.Book a discovery visit and let’s take a closer look at what’s going on and how we can support your recovery..
References
- American College of Physicians. (2017). Noninvasive treatments for acute, subacute, and chronic low back pain: A clinical practice guideline. Annals of Internal Medicine, 166(7), 514–530.
- Mayo Clinic. (n.d.). Muscle strains. Mayo Foundation for Medical Education and Research.
- National Health Service. (n.d.). Back pain. NHS.
- National Institute for Health and Care Excellence. (2016). Low back pain and sciatica in over 16s: Assessment and management (NICE Guideline NG59).
