The term is used often, but what does it actually mean to “throw out your back?” According to Coliseum Northside Hospital spine surgeon, Dr. Ryan Schnetzer. It means an acute onset of low back pain, in the lumbar region of the spine, just below the ribs and above the pelvis. Fortunately, “throwing your back out” is usually a temporary situation, and there are ways to speed recovery and help prevent it from happening again.
 
Dr. Schnetzer says, “Incidents involving acute back pain can happen to anyone, but become increasingly common with age. While people with physically demanding jobs are more prone, office workers who sit for long periods of time with inadequate back support can be affected, too.”
 
Those who don't get much activity have higher odds of lower back issues, as do “weekend warriors.” These are people who are normally sedentary throughout the week, and then on the weekends, they do things like play golf for a few hours, work strenuously in the yard, or play softball, soccer, etc.. In this case, the pain is triggered by a brief bout of intense exercise following a longer period of little movement.
 
Most often, when someone throws their back out, it's thought to be due to a muscle strain, caused by lifting a heavy item or bending the wrong way. The muscle can tighten up or go into spasm, and the spasm is what causes the pain. The pain can vary, but it will likely remain localized around your lumbar spine – the five vertebrae positioned right above your buttocks. Very occasionally, acute lower back pain is triggered by something more serious, such as an infection or a broken vertebra.
 
In the first 72 hours following the event, apply ice to ease the pain. Heating pads may come in handy after the third day. Certain over-the-counter drugs like acetaminophen and ibuprofen may help relieve the pain as well. Just make sure you speak to a doctor about which medications to take first.
 
Schnetzer says, “In the days after you throw your back out, resting may feel good, but staying moderately active is proven to help with recovery by stimulating blood flow, increasing flexibility and preventing spasms.” He adds, “While you're recovering, skip high-impact activities and steer clear of BLT – "bending, lifting and twisting."
 
Usually, the pain caused by throwing your back out goes away on its own, but if home care isn’t working, you need to seek help from a medical professional.
 
When it comes to keeping your lower back healthy, proper body mechanics are the name of the game. To help stave off sudden injuries, learn good posture, the right way to bend over, how to lift, push and pull objects correctly.  Regular physical activity is also crucial. Keep your core and legs strong – those are your lifting muscles. Maintaining flexibility is key, as well, since muscle groups can become tighter as you grow older. Ultimately, you can't predict where or when you'll throw your back out – but with a few simple precautions, you can reduce the odds and save yourself a few days of pain.