Common back injuries: causes and treatments

If you deal with back pain, you’re not alone. Research suggests that more than 80% of people will experience back pain (especially lower back pain) at some point in their lives. But the reason your back hurts isn’t always clear. Sometimes, back pain can be due to an injury or a flare-up of an old injury. Other times, back pain can result from chronic conditions that involve changes in the structures in your back, such as arthritis.

“There are many reasons your back may hurt, and back injuries in particular can range in severity,” says Karla Arevalo-Alas, PT, DPT, a physical therapist at Hinge Health. 

Some back injury causes are obvious, such as being in a car accident or experiencing a fall. Other back injuries can happen while playing new sports or lifting something that your body wasn’t prepared to pick up. Sometimes, your back just hurts out of nowhere. 

But no matter what’s contributing to your back pain, there’s a lot you can do to get relief and protect your back from further injury. Your back is incredibly resilient, and can handle more than you may think. Doing targeted back exercises that strengthen and stretch the muscles and tissues supporting your spine and other structures in your back can increase your mobility, ease tension, and reduce pain.

Read on to learn more about the most common back injuries and what you can do to treat them, especially with exercises and stretches from Hinge Health physical therapists.

Common back injuries

Back injuries can happen from trauma or moving your body in ways it’s not ready for. Other times, you may not know what exactly caused your back to hurt. Doing repetitive motions or being sedentary for too long can make your back susceptible to injury. Some common back injuries include:

• Sprains and strains. These injuries occur in soft tissue like muscles and tendons (strain) and ligaments (sprain). This may be what’s happening when people say, “I threw out my back” or  “My back locked up.” They can happen from lifting, repetitive tasks, or sports injuries. You can get an unexpected strain or sprain from doing daily activities when your body isn’t prepared for that motion, like picking something up from the ground too quickly. 

• Herniated discs. In between each vertebra of the spine is a gel-filled disc for cushioning. A herniated disc (also called a bulging, slipped, or ruptured disc) occurs when a disc shifts out of place. If the bulging disc presses on nearby nerves, such as your sciatic nerve, it can cause pain, numbness, or tingling. Your spine is strong and designed for all kinds of movement, including lifting, twisting, and bending. But sometimes, these movements can irritate your discs, which can cause pain. You can also herniate a disc if you fall or are in an accident. But not all herniated discs are painful. In addition, herniated discs can be treated easily. 

• Pinched nerves. To be clear, a pinched nerve isn’t an injury — it describes a situation where a nerve becomes sensitive due to changes in its environment. These changes include inflammation, increased pressure, or heightened nerve sensitivity, all of which can result in sensations like tingling, numbness, or radiating discomfort. Nerves can become pinched due to herniated discs or changes in the spine like spinal stenosis or spondylolisthesis. But nerves are adaptable and resilient. Many people experience improvements with movement, time, and strategies to calm the nervous system, such as gentle activity and breathing exercises.

• Fractures. A fall, car accident, or sports injury could cause a fracture in one or more vertebrae. Fractures usually require immediate medical attention. Compression fractures, which occur over time from conditions like osteoporosis, may not be painful at first. But they can become painful if not treated. 

Overcoming fear of back injuries

When you bend over and can’t straighten back up because your back muscles are spasming, or you feel pain shooting down your leg, you may get worried. While it feels like something serious has happened to your back, most times that’s not the case. That’s not to say your pain isn’t real, but in the absence of a major accident, serious fall, or an injury involving your head or significant force, you’re more than likely safe to move your body. Remember, your body is resilient and it’s built to recover.  

When it comes to most back injuries, movement is medicine — even though it may feel counterintuitive. “It’s natural to want to protect the injured area, but movement helps you heal more than rest,” says Dr. Arevalo-Alas. Exercise promotes blood flow to injured muscles that may be contributing to pain, which can support healing. 

Working with a physical therapist can help ease fears about moving with back pain. “Things may seem out of your control after a back injury, but there’s a lot you can do to alleviate pain and fear. It’s my job as a physical therapist to give you the tools to do that,” Dr. Arevalo-Alas says. 

You can’t always avoid ‌getting a back injury, but you can mitigate pain and speed up your recovery if your back is already strong and healthy. These exercises can help strengthen and stretch key muscle groups that support your spine, so you can recover and prevent re-injury.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for back injuries

The right treatment for your back pain will depend on what kind of injury you have. For example, if your back injury is from an accident or from slipping and falling on the ground, you should see a healthcare provider. For most back injuries, such as those that occur from doing a movement your body wasn’t prepared for, these conservative treatments can help. 

• Physical therapy and exercise. While you may be reluctant to move your body when you’re in pain, performing exercises that target various back muscles are essential to rebuilding them post-injury. When muscles are strong and flexible, they are able to support the body, which will help aid in recovery as well as prevent future injuries. A physical therapist (PT) can help guide you and ease you back into physical activity, so you’ll feel more confident about moving. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Movement. Engaging in regular movement can help support your overall back health. One study in the Journal of Orthopaedic & Sports Physical Therapy found that Pilates, resistance training, and core exercises were most effective for treating low back pain. “The back has an extensive system of connective tissues, tendons, ligament, and muscles that support the spine, but if you don’t use them, they can lose their strength,” says Dr. Arevalo-Alas. Find your movement sweet spot — the amount between doing too much and not enough ‌— by including a variety of cardio, ‌strength, and flexibility exercises into your weekly routine. 

• Ice and heat. Both ice and heat can support your recovery from a back injury. Ice or cold therapy decreases inflammation and swelling. It also temporarily numbs nerves to ease pain. Heat therapy can relax tight muscles that may be putting pressure on structures like nerves. The best method for you will depend on your injury and your preferences — you may even find relief alternating between the two. 

• Massage.Massage therapy (say, a deep tissue or trigger point massage, can ease muscle tension and work out kinks or tight spots that may be contributing to pain. 

• Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for back pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.

• Complementary treatments. In addition to the above treatments, talk to your provider if you’re interested in trying holistic approaches for back pain relief, such as acupuncture, chiropractic care, or dry needling.

You should start to see improvements in your back pain within a few weeks of doing the above treatments. If there’s no change or the pain is getting worse, see a healthcare provider.

Other reasons to seek care: If you experience weakness or numbness in your legs, arms, feet, hands, or pelvic area; have difficulty breathing; unexplained weight loss; fever; or bladder or bowel problems.

PT tip: Take a walk

Sometimes, the most beneficial treatments are the ones you already do each day. “People underplay walking, but it’s great for back pain,” says Dr. Arevalo-Alas. “Just a five-minute walk can bring blood flow, nutrients, and mobility to the spine and loosen muscles to make you a little more comfortable.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Freburger, J. K., Holmes, G. M., Agans, R. P., Jackman, A. M., Darter, J. D., Wallace, A. S., Castel, L. D., Kalsbeek, W. D., & Carey, T. S. (2009). The Rising Prevalence of Chronic Low Back Pain. Archives of Internal Medicine, 169(3), 251. doi: 10.1001/archinternmed.2008.543

2. Back Injuries. (2019). Medlineplus.gov; National Library of Medicine. https://medlineplus.gov/backinjuries.html

3. Casiano, V., & De, N. (2023, December 11). Back pain. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538173/ 

4. Kim, B., & Yim, J. (2020). Core Stability and Hip Exercises Improve Physical Function and Activity in Patients with Non-Specific Low Back Pain: A Randomized Controlled Trial. The Tohoku Journal of Experimental Medicine, 251(3), 193–206. doi: 10.1620/tjem.251.193

5. Romeo, V., Covello, M., Salvatore, E., Parente, C. A., Abbenante, D., Biselli, R., Ciriello, M., Musolino, P., Salvatore, M., & Cangiano, A. (2019). High Prevalence of Spinal Magnetic Resonance Imaging Findings in Asymptomatic Young Adults (18-22 Yrs) Candidate to Air Force Flight. Spine, 44(12), 872–878. doi: 10.1097/BRS.0000000000002961 

6. Baradaran Mahdavi, S., Riahi, R., Vahdatpour, B., & Kelishadi, R. (2021). Association between Sedentary Behavior and Low Back Pain; a Systematic Review and meta-analysis. Health Promotion Perspectives, 11(4), 393–410. doi: 10.34172/hpp.2021.50

7. Fernández-Rodríguez, R., Álvarez-Bueno, C., Cavero-Redondo, I., Torres-Costoso, A., Pozuelo-Carrascosa, D. P., Reina-Gutiérrez, S., Pascual-Morena, C., & Martínez-Vizcaíno, V. (2022). Best Exercise Options for Reducing Pain and Disability in Adults With Chronic Low Back Pain: Pilates, Strength, Core-Based, and Mind-Body. A Network Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 52(8), 505–521. doi: 10.2519/jospt.2022.10671