Throwing Your Back Out? Here’s What to Do

There is nothing like the excruciating anguish of a ruptured back. It can make even the simplest tasks difficult, and it is hard to do anything when your back is in pain. This blog post will discuss what to do when you throw your back out. We will talk about the best ways to relieve the pain and get your back feeling better as soon as possible!

Throwing out your back is a term people use to describe when they’re experiencing pain, stiffness, or discomfort in their back.

Throwing your back out is not a medical term, but it can indicate several health problems. One or more of the following may be to blame if you think you’ve thrown your back:

  • Back spasm
  • Muscle strain
  • Herniated disc
  • Broken vertebrae

Muscle sprains and back spasms are the most common causes of back pain. Less common but more severe is a herniated disc. The least common cause of back pain is broken vertebrae, which typically affects people over 50. If you are constantly experiencing this, maybe it’s time to consider using an adjustable bed for your back.

Back pain is a common problem for many Americans. In fact, over 31 million of us deal with it every year. If you are one of those people, here are some ways to cope.

Causes of Back Pain


Many things can cause back pain. The most common type of pain is from stress on the middle and lower back. This can happen when you do activities like lifting a heavy box or working outside for too long. These activities add pressure to your lower back, either at once or for more than an hour. If you have to lift something heavy, try wearing a back brace to help support your back and keep it straight.

Lack of Movement

Long periods spent hunched over a desk or chair can lead to back discomfort. When you sit for a lengthy period, your lower back gets compressed. Sore muscles and ligaments can result from this. Those who spend their days slumped over their computers are at risk in the workplace.

Poor Posture

If you have back pain, sitting up straight with your back straight, shoulders back, and feet slightly elevated can help. This will let you sit more comfortably for longer periods. You can also use a seat cushion to make it easier to stay in this position.

When standing, make sure to distribute your weight evenly over both feet. This will help keep your back straight and ensure you’re not putting too much pressure on one side or the other.

Managing Back Pain and Soreness

Back pain can range from a little bit of discomfort to really bad shooting pains or constant aching. Even if your back pain is excruciating, you don’t have to put up with it.

Hot & Cold Therapy

If you are experiencing pain in your back, heat therapy and cryotherapy may help. It will depend on the kind of pain you are having.

Heat Treatments

Heat is a good way to treat chronic lower back pain and stiffness. This is the kind of pain you feel every day, and not after an event that caused the pain. Sitting causes back pain over time. Heat treatment will relax your muscles and make your back feel loose and comfortable.

Cold Therapy

Applying cold compresses is preferable when a specific event or action blames the discomfort. The lower back muscles have been stretched or torn, causing agony. An ice pack or other cold treatment can help ease the pain of these injuries, but they will take time to recover. Because of this, the ice pack will minimize swelling and alleviate discomfort as it heals.


Stretching helps increase the elasticity of muscles which makes movement easier. Here are some simple stretches you can do from the comfort of your home:

TheraBand Tubing Back Extension

  1. Assume a seated position with your feet flat on the ground by wrapping a TheraBand Tube around them.
  2. While holding the elastic tubing, lean back to a comfortable position. Do not let the tubing touch the ground.
  3. Slowly go back to the starting position.

TheraBand Mini Ball Pelvic Clock

  1. Place a TheraBand Mini Ball below your lower back.
  2. Rotate your hips clockwise as you press them around the rim of the exercise ball.
  3. Then, in a counterclockwise direction, turn the wheel many times.

Pain Relievers

There are a few other ways to find pain relief when stretching and/or ice packs don’t work. The first thing you can do is try a topical pain reliever. Topical analgesics like Biofreeze are non-addictive and don’t require a prescription, making them convenient and safe.

There are many ways to treat pain. One way is to take medication. Medications that have acetaminophen in them can help with pain relief. Acetaminophen is a safe way to relieve pain when taken in moderation.

A Good Night’s Rest

Quality sleep is important when trying to reduce pain. Sleeping on your back can help you by using a pillow under your head and feet. When sleeping on your side, use a bolster or pillow between your legs to help keep your hips open. This will create a more natural sleeping posture for better spinal alignment. However, there are times when sleeping could cause back pain. You have to be mindful of your sleeping posture to prevent such problems in the future.

Looking for Professional Help

If treatments at home aren’t helping, here are a few more options for treating back discomfort:


If you have already practiced yoga, you may not need the help of a professional. However, for someone new to yoga, a few classes with a trainer can be really helpful. Yoga has become more popular in recent years. It is a way to strengthen your core and also stretch your body. This can help relieve pain in your back and neck.

If you’re feeling stiff or cramped, here are 8 yoga poses you can do to help get your body moving again. These moves can be made right at home, in a comfortable space where you can relax and stretch.

Physical Therapy

Consider physical therapy if you’ve been dealing with back discomfort for a time. A physical therapy professional can propose workouts that specifically target the muscles or ligaments hurting you. This will help you focus on treating the root cause of the problem.

When to Seek Medical Attention

Most people experience general back pain at some point in their lives. Even while this isn’t normally a cause for alarm, it’s best to consult a physician if the discomfort persists or worsens. Doctors are necessary at what point in your life.

  • If severe pain lasts for three or more days
  • The pain spreads from where it initially occurred
  • A fever develops
  • You struggle with bladder control

Back Pain Prevention

Although physical demands or a medical condition may contribute to back pain, much of it may be avoided. To lower your risk of developing back discomfort, follow these three tips.

1. When lifting heavy objects, bend your knees and keep your back straight. This will help you stay safe and avoid hurting yourself.

2. If you want to lose weight, you need to work out.

  • This reduces the weight your back has to support daily.

3. Smoking cigarettes is linked to back pain.

  • Kicking the habit can reduce or prevent future back pain.

For more information about back pain, click here.

Frequently Asked Questions About What to Do When You Throw Your Back Out

How Long Does It Take for a Thrown-Out Back to Heal?

Most people with a thrown-out back will feel better within 1-2 weeks. If the pain lasts longer or if other symptoms appear, you should talk to your doctor as soon as possible.

Should You Stretch a Thrown-Outback?

If your pain has subsided, you should begin to strengthen and stretch your back muscles. This can help restore motion and relieve pain. Suppose you experience pain from overstretching or injuring the muscles or ligaments in your lower back. In that case, it should subside within a few days. If it does not, consult your doctor.

What Does a Thrown-Out Back Feel Like?

If you say someone has “thrown out their back,” you usually mean they have experienced sudden, severe back pain that may last for up to six weeks. This pain can take many forms, including dull or sharp, vague or well-defined, aching or burning, and mild or severe.

Should I Lay Down After Throwing Out My Back?

The goal is to have your hips and knees at a 90-degree angle. This will help you to relax. You might find this position uncomfortable, but it will help heal.

How Do You Sit After Throwing Your Back Out?

If you have a bad back, one of the best things you can do is rest, so the muscles have time to recover. Place pillows behind your back to reduce the strain on your muscles. Lying flat on your back is ideal, but do so on a hard surface.

Can You Walk if You Throw Out Your Back?

If you think you have thrown out your back, the first thing you should do is stop what you are doing and standstill. If you feel a sharp pain in your back, don’t try to push through it. Sit down safely with your back straight and your feet flat on the ground.

Can You Hurt Your Back From Throwing Up?

If you experience back pain and vomiting, it is important to think about when the pain started. For example, if the pain started after you vomited, that might signify that the vomiting caused the back pain. Common causes of vomiting include food poisoning and other diseases.