TeenHealthFX - Answers - Pulled Lower Back

Aches & Pains / Question
Published: July 1, 2002

Dear TeenHealthFX,

I have pulled a muscle in my lower back and needed to know if I should stop activity and let it heal or if I should keep doing my normal activities such as basketball?

Signed: Pulled Lower Back

Dear Pulled Lower Back,

FX recommends that you seek medical attention, if you have not already. Your doctor may be able to figure out what caused your pulled muscle, such as improper lifting technique, poor posture, a sprain or strain, and/or a damaged disc or ligament. A doctor will want information on what caused it, and how long has it has been bothering you, before he/she can treat your condition or tell you which activities, if any, to restrict.

See a doctor immediately if you are experiencing severe pain, fevers, chills, sweats, weight loss, loss of bladder or bowel functioning, or loss of strength or sensation.

Use the general back guidelines and proper lifting technique below while you are waiting to see your doctor.

General Back Health Prevention (Should Be Used By All People)

1. Good Posture Standing - Stand up straight so that your ears, shoulders, head and ankles are lined up.

2. Good Posture Sitting - Switch positions or get up every 30 minutes. Sit with your abdomen in, shoulders back and chin down.

3. Good Posture Driving - Make sure the gas petal and brake are within comfortable reach. Avoid having to strain. If you have to drive a long way, switch positions frequently and stop for a stretch.

4. Avoid slouching in all body positions.

5. Exercise - Aerobics, strengthening and stretching helps reduce the strain and provides you with more flexibility. Talk to your doctor for more specific exercises.

6. Sleep Correctly - A firm bed is the best because something too cushy like a soft mattress or a waterbed is not good. Sleep in whichever position is most comfortable using the information below.

A. On Your Stomach - If it's comfortable and causes no pain, sleeping on your stomach is fine.

B. On Your Back - Try to use a pillow under your knees to support your lower back.

C. On your side - Try to use a pillow between your knees for back support.

7. Do not lock your knees and try to use good posture by keeping your back in a neutral position.

Proper Lifting Technique (Should be Used By All People)

1. Use good posture and bend down at your knees.

2. Pick up the object with bent knees.

3. Keep the load close to your body.

4. Lift with your arms and legs, not your back!

5. Do not lift an object above your chest.

6. If you have to turn, do not use your back, but use your feet instead.

7. If the load is to heavy get assistance or use a hand truck. You only have one back!

Good back ergonomics is the key to a healthy, strong back for a lifetime of use!

Signed: TeenHealthFX