Back pain from lifting or work: strain or disc?

Why does lifting hurt the back?

Bending and twisting under load strains muscles and ligaments, and can push disc material backward, especially as discs age.

MedlinePlus notes that people become more likely to hurt their backs lifting from their 30s on, as muscles and ligaments lose flexibility and discs become less elastic. The AAOS lists using your back instead of your legs to lift, twisting while lifting, and jobs with constant lifting, pulling, bending or twisting as risk factors for a herniated disc. NIAMS adds that jobs with heavy lifting, pushing, pulling or twisting can injure the back.

Strain or disc: what are the signs?

Strains stay in the back; disc injuries more often send pain, numbness or tingling into a leg.

What should I do in the first week?

Ease off for a couple of days, then keep moving gently. Skip heavy lifting and twisting for about six weeks.

• Reduce activity only for the first couple of days, then slowly return to normal activities (MedlinePlus).
• Use ice for the first 48 to 72 hours, then heat.
• Over-the-counter pain relievers may help if they're safe for you.
• Avoid heavy lifting and twisting for the first 6 weeks; after 2 to 3 weeks, gradually start exercising again (MedlinePlus).

How do I lift without hurting my back again?

Keep the load close, bend at the hips and knees, tighten your stomach, and never twist while lifting.

These steps are from MedlinePlus and the AAOS:

• Know how much you can safely lift. If it's too heavy or awkward, get help.
• Spread your feet about shoulder width apart and stand close to the object.
• Tighten your stomach muscles as you lift and as you set it down.
• Lift slowly using your hips and knees. Don't bend forward as you stand up.
• Don't twist while you reach for, lift or carry the object. Turn with your feet.
• Squat to set it down, keeping your back straight.

What about going back to work?

Staying active usually helps recovery. Light or modified duty can bridge the gap.

If your job requires lifting that may not be safe for your back, talk to your supervisor about the most you should lift; a physical or occupational therapist can teach safe technique for your tasks (MedlinePlus). If you were hurt at work in Utah, report it to your employer. The Utah Labor Commission's Industrial Accidents Division oversees workers' compensation and has information for injured workers. Ask the office how it handles work-injury care before your visit.

When is spinal decompression considered after a lifting injury?

When pain lasts more than about 4 weeks and an exam points to a bulging or herniated disc.

Decompression isn't for a simple strain. For disc-related pain that hasn't settled, it's a non-surgical option Dr. Gordon Stapel, DC may discuss after an exam and a look at any imaging. Research on it is limited and results vary, and some conditions rule it out (see the list). Call (801) 491-8688 or request a free consultation below.

This website is operated for Stapel Family Chiropractic (Springville Disc Center) in Springville, Utah. Care is provided by Dr. Gordon Stapel, DC, a licensed chiropractic physician. About this site.