It unfortunately happens. The lower back can suddenly 'go out,' leaving you with intense pain and unable to move. The most frustrating part is that it can happen from something as simple as picking a sock off the ground—the proverbial straw that broke the camel's back.
Patience - It takes time, usually 4-6 weeks; however, it can take months for full recovery.
Movement - Vary your position throughout the day. Sit, stand, kneel, and squat.
Set a Timer - Do not sit for longer than 20-30 minutes.
Sleep - Ideally, you want to achieve a neutral spine and pelvis while sleeping. Sleep on your side with a pillow between your knees and ankles. Avoid sleeping on your stomach!
Heat Vs Cold - I prefer heat over ice. Heat has been shown to increase blood flow to the area, promoting healing.
No Running or Jumping - The jarring impact can exacerbate the injury.
Lacrosse/Massage Ball - Applying pressure to the lower back and glute tissues can be tremendously helpful.
Exercises - Below is a list of recommended exercises for this type of injury. Discontinue any exercises that cause pain. Aim for 2 sets of 10 reps, 2 times per day.
Treatment - Of course, therapy with me will likely speed up the recovery time ;)
Dr. Steve Muscari
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