Treating Back Injuries

Back Injuries Are One Of The Most Common Reasons People Come To See Me

After 25 years in practice here in Burlington, I have seen a lot of sore backs. Young, old, and middle-aged. People who feel healthy and people who do not. Back pain does not seem to care much who you are.

What I have learned is that some knowledge goes a long way. Many of the strains and flare-ups I see could have been eased, or at least made less severe, with some basic education about how to look after your back.

So much of what we hear is about quick relief, a pill or a cream that lets us keep going as if nothing were wrong. There is a place for that. But relief is not the same as looking after the structure underneath.

I think of it like your teeth, or your car. You put real effort into maintaining them because you want them to last. Your back deserves that same kind of regular care. And when you think about which of these is hardest to replace, your back wins every time.

Why Back Pain Feels So Common

In my experience, three things tend to set the stage for back trouble.

The first is overall physical conditioning. When the muscles that support the spine are weak, the back has less to lean on, and everyday loads feel heavier than they should. Extra weight around the midsection adds to that load on the joints and discs of the lower spine, which over time can leave the back feeling less stable.

The second is day-to-day spinal habits. Most of us spend long stretches sitting, and we rarely give the spine the movement and care it needs to stay comfortable.

The third is lifting. A lot of the backs I see got sore from one awkward lift, not from anything dramatic. Knowing how to move well under load makes a real difference.

Looking After Your Spine

Most of us know what good dental habits look like: regular care so your gums and teeth stay healthy. The spine works on a similar idea. The goal is a spine that moves well, stays reasonably aligned, and is supported by strong, mobile muscles.

When the lower back gets out of balance, you can sometimes see it in posture, a pelvis that sits unevenly or a slight curve through the spine. These patterns can leave the back feeling weaker and more prone to strain, which is why keeping things moving and supported matters.

Here is a simple way to check yourself at home. Stand in front of a full-length mirror in bare feet, feet about shoulder width apart, arms hanging comfortably at your sides. Look at your shoulders. Are they level? Look at where your fingers touch the side of your thighs. Do they touch at the same point? Now put your hands on your hips with your fingers pointing forwards. Are your hands level?

If you notice something that looks uneven, it may be worth having your spine looked at. It does not mean anything is seriously wrong, it is information about how your body is carrying itself.

Using Your Back Wisely

Try not to lift with your back, especially if you are not feeling strong and conditioned. Lifting with the back is one of the more common ways people end up sore.

Lift with your legs instead. Keep your back straight and hold the object close to your body. Avoid lifting or carrying anything with your arms stretched out in front of you, since that loads up the lower spine where many back strains happen.

And if something is heavy for you, ask for help. There is no prize for doing it alone. Call a friend, take a breath, and think through how to make the lift safely.

What To Do If You Hurt Your Back

Get off your feet and lie down on the floor with two pillows under your knees.

Place a soft, flexible ice pack on your lower back across the waistline. Wrap it in a paper towel first, and leave it there for 10 to 12 minutes. You can repeat it about an hour later.

As a general rule, I steer people away from heat on a fresh back injury. A new injury usually comes with some inflammation, and heat can make that feel worse. If you are ever unsure whether to use ice or heat, it is fine to do neither.

If you have pain travelling down a leg along with your back pain, treat that as more urgent and get it looked at promptly. That pattern deserves a closer assessment.

I encourage you to have a proper spinal exam even after a single back injury, whether it came from a lift, a fall, a car accident, a sports injury, a work injury, or a repetitive strain. Symptoms can settle on their own, but it is worth understanding what happened so you can look after it properly.

If you are using medication to manage the pain, that is a conversation to have with your doctor or pharmacist. From my side, I look at the mechanical picture: how the spine is moving and what may be contributing to the strain. The two can work alongside each other.

One last thought. You cannot replace your spine, so it makes sense to take good care of the one you have. After 25 years of doing this, I can tell you that as you get older, your back can be a real asset or a real source of grief, and a lot of that comes down to how you look after it today.

Book an appointment with Dr. Brad at the 2501 Guelph Line clinic in Burlington