What Does It Mean to 'Throw Out Your Back'?

“Throw out your back”- When does one use this term? Most individuals use this figure of speech when they suffer from acute back pain, also known as sudden and severe back pain, while engaging in an activity like gardening, shoveling snow, or even something as easy as bending over to pick up a pencil. Yet, the phrase can signify a variety of things.

A muscle spasm or a disc injury is two common causes of acute back pain. Although they are much less often, other illnesses like infections and tumors can cause severe back discomfort. You should contact your doctor if you get sudden, severe back pain that doesn't go away within 24 hours.

Always seek medical attention if your pain is unbearable or extreme, or if you have additional symptoms like fever, numbness, or deteriorating strength.

Symptoms of Throwing out your Back

The following symptoms can result from throwing out your back −

  • Back discomfort that prevents you from moving about comfortably

  • Severe low back pain

  • Severe episodes of muscular tightening and relaxing issues preserving proper posture

If it's an acute injury, the pain typically subsides after 10 to 14 days. Else, these symptoms could indicate a constant back problem.

How can one Treat Back Pain?

Use these tips to find relief if you toss out your back and it's a muscular injury −


Rest on a hard surface, not a plush bed, so locate a spot on the floor where you can lie flat on your stomach. Keep the hands at the sides and relax. The back is in a more neutral position as a result. Next, relaxing the back muscles will help take the pressure from the nerves that usually lead to pain. You can tilt your head to one side or use a towel rolled into a "U" as a forehead support so you can look down at the ground.

Consuming anti-inflammatory Medicines

Over-the-counter anti-inflammatory drugs such as ibuprofen (Advil, Motrin) or naproxen (Aleve) should provide some relief. A pain reliever may be prescribed by your doctor if your pain is severe and does not go away.

Using ice

For the first 24 to 48 hours after getting hurt, apply ice. You can switch to heat once you have passed the acute stage. Ice can help reduce swelling, which can cause radiating back pain.

Getting a Massage

There is some proof that a relaxing massage might help with severe back pain. According to doctors, massage may reduce lower back pain in the short term, while additional research is needed to see whether it is an effective long-term treatment.

Stretching and Strengthening

You should start strengthening and stretching your back muscles when the discomfort has reduced. Exercises that involve stretching can restore motion and ease pain. The lower back pain should go away within a few days if you overstretched or hurt your lower back muscles or ligaments. Seek advice from the medical practitioner if it does not heal.

What can you do to Manage Back Pain?

Maintaining a healthy lifestyle can aid in back care and help you avoid subsequent back injuries. Start with these suggestions −

Keep a Healthy body Weight

The effort of carrying extra weight, especially in the midsection, might affect your back.

Exercising Frequently

Being a couch potato increases your risk of suffering a back injury. But until you're recovered from a back injury, stick to low-impact exercises. Walking is a great low-impact exercise that doesn't put too much strain on your back.

Warm up Before Working out

Stretch your muscles out before playing tennis or going for a run. An ideal walking or mild activity time is ten to fifteen minutes. Slowly stretch your muscles. During stretching, don't bounce or hold your breath. When you stretch, inhale deeply, and as you relax, exhale.

Do not Wear High Heels

Back issues may result from heels. If you do wear high heels, try to keep your time in them to a minimum. Instead one can try this. While traveling to your destination, put on supportive flats, then switch to heels for the function.

Use Your Knees to Lift

When lifting objects, (whether they are heavy or light) stoop down with your knees rather than your back. When you lift, you run the danger of hurting your back.

Avoid Smoking

Blood flow can be impeded by smoking. Your spinal tissues may be deprived of oxygen and other nutrients if blood flow is compromised.

Standing Tall

Sit erect and stand straight. Your back will suffer if you hunch over it, and you run the danger of suffering further harm.

How to Prevent Throwing out Your Back?

Possessing strong back and core muscles will lessen your risk of injuring your back. Pilates, yoga, and tai chi are exercises that can help you keep a strong back while encouraging flexibility.

Use safety gear when you can lessen the risk of back injuries in addition to engaging in physical exercise. An extra-supportive example would be a weightlifting belt or back brace. Options and sizes come in a variety.

For more advice on the best posture and safest workouts, speak with a licensed physical therapist or certified personal trainer.

To avoid back injuries, lift heavy objects with excellent posture. Be sure to −

  • Keeping elbows and arms close to the body.

  • Instead of lifting using your back and back muscles, bend at the knees and use your legs.

  • When lifting, try to avoid twisting your back.

  • When lifting, try to avoid jerking.

  • When the object becomes too heavy to lift further, take a break.

  • Always exercise caution when lifting large objects. If you think the load is heavy, then it might be so. You can try to employ mechanical aids, such as carts or specialized carriers, or you can enlist the assistance of another person.


It's best to consult your doctor right away if you think something is wrong with your back. Also, discuss with your doctor whether chiropractic care would be beneficial for you.

Updated on: 07-Mar-2023


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