What Is A Lower Back Injury?


What Is A Lower Back Injury?

Several muscles and ligaments hold the spinal cord in the place. While exercising or doing any physical activity, one can cause a strain on them. Severe cases of straining can cause tiny tears in the tissue. As a result, the muscles are so weakened that they are unable to hold the spinal cord in place. The spinal cord becomes unstable and thus results in injuries.

Since nerves stretch out from the spinal cord, a disturbance in it can cause pain to other parts of the body. Such pain can take plenty of time to heal and restore to normal.

Causes of a Lower Back Injury

Sprain/Strain:

Stain occurs when a muscle is damaged so far that it tears off. Whereas, a sprain occurs when stretching or tearing of muscles affect the ligaments. Since ligaments connect the bones, it disrupts the system and damages it.

Ruptured Disks:

Disks are the cushions between our bones in our spine. The soft material inside the disc can bulge or rupture, thus extending outside its normal position. This can result in compression of the nerve roots, which are a significant cause of injury.

However, it should be noted that discs are prone to injuries. A disc weakens with growing age; thus, the pain might be inevitable.

Improper posture:

Deadlifting is all about proper posture and method. A lousy technique of deadlifting can result in a lower back injury. This is because deadlifting requires pulling back on the bar that creates stress on the back. Thus someone who is not aware enough can disrupt their spinal cord.

Other Medical Conditions:

Other medical conditions like diabetes, pregnancy, or a pinched nerve. Moreover, being plump and severe coughing can lead to a damaged lower back, causing an injury.

Symptoms of Lower Back Injury

Symptoms of a lower back injury include:

  • Soreness in the lower back.
  • Extreme pain and stiffness
  • Pain that worsens during any physical activity.
  • Numbness

How to Heal Lower Back Injury after Deadlifts?

A deadlift is probably the best activity you can do to increase your core strength. However, if it's not executed correctly, you may end up having a lower back injury after deadlifts. If you are thinking about how to heal lower back injury after deadlifts, then here are some tips that can be followed to get relief from the pain.

Icing:

Apply ice for 15-20 mins for the first three days of the injury. Ice might feel uncomfortable, but it is best to prevent any inflammation.

Rest:

Try to restrict your exercising and physical activities to a minimum. Don't try to force yourself to any action that might result in tearing the muscles severely. It's better to be safe than sorry.

Anti-inflammatory Diet:

A proper diet can work wonders in an injury. Make sure you have a sufficient intake of fish oil to reduce inflammation. This will help the body to focus on the primary damage and not elsewhere.

Consult an Expert:

A massage therapist or trainer can help you heal better and quickly. Consult a doctor instead of trying to take risks by yourself.

The prevention of a few weeks is better than a significant liability. So make sure you train wisely and in the best interests of your body.

Prevention from Lower Back Injury after deadlifts

  • Stretch properly before attempting to deadlift.
  •  Keep the back straight
  • Avoid holding the deadlift far away from your body.
  • Make sure not to lift several pounds of weight from the start.

 

Perfect Stance for Deadlifting

Step 1: The bar should be positioned so that it is at the center of your feet.

Step 2: With the hold on the bar, position your hands vertically. The shoulder blades should be directly above the bar.

Step 3: With a straight back, extend your legs while pushing down on your heels.

Step 4: When the bar reaches your shin, continue the lift by thrusting the hips forward.

Step 5: Complete the lift by squeezing the gluteal muscles.

To lower the weight, apply all these steps in reverse order to avoid a lower back injury.

Conclusion

Deadlifting has several advantages like it makes you stronger, improves your posture, and increases your metabolism too. If done correctly, it can target multiple muscles in a single lift. However, it is necessary to make sure you do it the right way to prevent yourself from getting injured.

 

 

 

 

 

 

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