What is a back muscle strain?

Most athletes will have a minor back problem at one time or another. Muscle strains are the most common causes of low back pain. A low back muscle strain occurs when the muscle fibers are abnormally stretched or torn. For example, back muscle strains can occur during sports, recreational activities and after sudden movements. They can also occur while lifting heavy objects and even normal household items.

Why are back muscles subject to strain?

The muscles that move the spine are not large muscles grouped together, but rather a large contingency of very small, individual muscles layered and aligned to produce contractions of varying intensities. Because they are small, they are more at risk for injury.

Who gets back muscle strains?

Back strains are common in athletes and the general population with a great deal of research being spent on how to better understand the mechanics of lifting for the purpose of preventing these injuries.

The back muscles are placed at risk for strain when an individual starts in any combined positions of flexion, lateral flexion, and rotation and then extends and rotates the spine back into a neutral position. Sports that involve repetitive hyperextension, jumping (compressive loading from the landing), and twisting can place athletes at risk for back strain. These sports include gymnastics, basketball, wrestling, tennis, golf and rowing.

What causes back muscle strain?

Individuals whose back muscles are tight and weak are at risk for muscle strains. Muscles that are flexible can be stretched farther (during a quick movement) before tearing as compared to muscles that are rigid and tight.

Weak back extensor muscles are also at risk for injury. Weak muscles tend to atrophy and become smaller and less able to handle the demands placed on them.

A common mechanism for a back muscle strain is a quick, unanticipated movement (extension or rotation) or a sustained muscle contraction that places the muscles in a position of risk (extension, rotation).

What can I do to prevent a back muscle strain?

The focus on preventing muscle strains to the back area needs to be on stretching and strengthening the muscles in and around the spinal column as well as an awareness of good body mechanics for lifting.

Flexibility – Keeping the muscles of the back flexible is one way to prevent muscle strain. Static stretching performed over time will gradually elongate muscles allowing them to be stretched farther before an injury to the muscle occurs.

Static stretching – Static stretching is a type of stretch that is done actively by the individual. The individual gradually stretches the muscle to be stretched to a point of discomfort and then backs off slightly. This position is then held for 30 seconds and repeated two more times. The individual should not move into a position of pain as pain is an indicator of injury to the body.

How do I treat a back muscle strain?

The healing of muscle and soft tissue proceeds systematically through a three phase process. The phases include the inflammatory phase, the proliferation phase, and the maturation phase.

The initial treatment should focus on relieving the muscle spasm, decreasing pain, and minimizing swelling. As the muscle spasm decreases, treatment should focus on engaging the injured muscles in light isometric contractions so that the new collagen fibers being laid down in the torn muscle area can be aligned in the direction of tension.

If early treatment is too aggressive, reinjury can easily occur. As the pain decreases, range of motion exercises can begin and concentric muscle contraction exercises can be added. Once the individual has full range of motion and full strength without pain, then sport specific functional exercises can be added to prepare the individual for return to sport.

For more information on Prevention and Treatment including initial protocol, early exercises (3 -7 days), intermediate exercises (7 – 14 days), and advanced exercises (2 weeks and after), please click on the following link.
back pain exercises.

Visit SportsMD to learn more about sports injuries. SportsMD is the most trusted resource for sports health and fitness information for people engaged in sports everywhere. We have assembled the sports industry’s leading Doctors and health experts – each sharing valuable, practical advice to keep you playing injury-free.

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