Question:
I had used to go to gym regularly but one day i lifted heavy weights in exercise of back which caused pain in low back. Since then, i avoided lifting weights for back. When we were moving, my low back got hurt twice because of twisting and bending. I rested and got over it. One day, when i thought i was ok i tried shifting a table from one room to another and my back gave me this sever pain in my low back. I wasn't able to move for few hours. I took some pain killers, move little bit here and there with support. Next day i was better but not completely. I still haven't healed completely. I am lifting my body weight with low back and stretching at the same time. but i have unable to remove all my low back pain. What should i do?
Answer:
Hey Guest, how are you doing?

Sport activities, particularly those involving weight lifting and extreme Range of motion (ROM) of the spine, should be avoided as long as the pain persists. Use proper body mechanics with everyday tasks (eg, getting in/out of bed) to ensure no further unnecessary stress is applied to the injured area.

Strains are defined as tears, either partial or complete, of the muscle-tendon unit. All posterior spinal muscles with according tendons can be involved, though the most susceptible muscles are those spanning several joints.

Together with injured tendons and ligaments, all embedded structures may be temporarily or permanently damaged. An inhibited motor control weakens spinal stability and may lead to chronic back problems or reinjury.

When in a standing position, evaluate for obvious deformities, changes in alignment, or difficulties in achieving changes in position. Evaluation of these signs may provide clues to muscle spasm and activities that worsen the pain.

Most athletes who sustain a low back injury do so while lifting weights during their training sessions or while performing unexpected coupled motions (eg, lateral bending and flexion, lateral bending and axial rotation). During the aforementioned activities, tremendous loads are placed on the lumbar spine, which may cause a temporary instability with a subsequent injury to the soft tissue surrounding the spine.

Be sure to maintain an upright posture of the spine when lifting or moving things, when sitting, and when standing. A good upright posture while standing, sitting, and lifting during everyday life and implementing exercising routines takes unnecessary strain off the spinal structures.

Most (90%) lumbosacral injuries have been reported to subside within 6 weeks irrespective of treatment. The remaining 10% may develop into chronic lumbosacral pain without treatment.