Whether it’s from a sudden movement, lifting something heavy, or even sleeping in an awkward position, most of us have experienced a back “tweak” at some point in our lives. What’s worse, this annoying issue can persist for days or weeks in some cases. Understanding the causes and how to fix a tweaked back can get you back to your daily routine pain-free.
In this article, we’ll cover some of the typical causes for back tweaks, explain what’s actually going on when you tweak your back, and discuss typical timelines and paths to recovery from this annoying and sometimes debilitating affliction.
Causes of a tweaked back
A tweaked back is typically caused by sudden or awkward movements, overexertion, or improper lifting techniques that strain the muscles, ligaments, or discs in the spine. It is usually triggered by some kind of event during which the body’s musculoskeletal system is overloaded, causing the feeling of a muscle spasm, followed by sharp pain.
Common triggers for back tweaks include:
- Lifting heavy objects (especially with improper technique)
- Sudden, awkward movements or twisting, especially under load
- Sitting or standing for long periods of time when your body isn’t used to the stress
- Sleeping in an awkward position
- Prolonged periods of inactivity or sitting in odd positions
- Stress (leading to muscle tension in the back)
- Bending or reaching awkwardly
Risk factors for back tweaks
Though almost all of us will fall into at least one of the categories below, if you fall into two or more, you may be at higher than normal risk for a back tweak:
- Weak core muscles
- Poor posture (especially for prolonged periods of time)
- Sedentary lifestyle
- Age above 40
- Previous back injuries
- You’ve never been trained on effective lifting technique
- Overweight or obese
- A sudden increase in physical activity (jumping into high levels of activity without preparation)
- Going through a high-stress time in life
What does it actually mean to tweak your back?
Though we’re all familiar with what a back tweak feels like, it’s less common for our patients to know what’s going on with their back when they reach out to us.
Generally speaking, a back tweak can be either a muscle strain or sprain, depending on which tissues are affected. A sprain involves overstretching or tearing of ligaments, which connect bones to each other, while a strain involves overstretching or tearing of muscles or tendons, which connect muscles to bones.
Both conditions can result in similar symptoms, such as pain, stiffness, and limited mobility. The problem with answering this question is that the answer isn’t straightforward. There are numerous muscle groups that connect in to the cervical spine and can cause the feeling of tightness or pain in the lower back area:
Muscle groups that can cause the feeling of a “tweak” in the back:
- Erector spinae muscles: These muscles run along the spine and are responsible for maintaining posture and spinal stability.
- Quadratus lumborum (QL): Located in the lower back, this muscle helps stabilize the pelvis and lower spine, and can easily become strained.
- Latissimus dorsi: The large muscles on either side of the back that assist with upper body movements and spinal stability.
- Paraspinal muscles: These small muscles support the spine and help with movements like bending and twisting.
- Gluteal muscles: Weakness or tightness in the glutes can affect the lower back and contribute to tweaks.
- Hip flexors: Tight hip flexors can pull on the lower back and contribute to discomfort or injury.
- Hamstrings: Tight hamstrings can limit hip mobility, leading to compensatory movements in the back that may cause a tweak.
If your pain is especially complicated, severe, or has persisted longer than two weeks, we recommend that you reach out to a physical therapist or healthcare provider for help.
Fixes for a back tweak
Patients looking for guidance on what to do if they tweaked their lower back are often in emotional distress as well as physical. The first step we recommend is not to panic or worry. Back pain, strains, and tweaks tend to cause more distress than is necessary,
Fixing a tweaked back generally means that we’re getting back to a state of being pain-free and mobile again. The solutions range from simple at-home therapies to seeking professional help. If you’ve tweaked your back in the last 24 hours, we recommend starting with:
The first 24-48 hours:
- Rest and Activity Modification: Give your back time to heal by avoiding activities that cause pain, but try to stay as active as possible within your comfort zone to prevent stiffness.
- Ice and Heat Therapy: Apply ice for the first 24-48 hours to reduce inflammation, then switch to heat to relax muscles and improve blood flow.
- Over-the-Counter Pain Relievers: Use NSAIDs like ibuprofen or acetaminophen to manage pain and reduce inflammation.
Once the immediate pain dies down (24 hours through the first few days)
- Gentle Stretching: Perform gentle stretches, focusing on the lower back, hamstrings, and hip flexors to relieve tension and improve flexibility.
- Strengthening Exercises: Incorporate strengthening exercises for the hips, abdominal muscles, and core to support the spine and prevent future tweaks. Take it easy and don’t overdo it. A great place to start is with the McGill Big 3.
- Posture Correction: Pay attention to your posture, especially when sitting or standing, to reduce strain on your back. Seek professional guidance if you’re not sure where to start.
If at-home solutions don’t help:
- Massage Therapy: Consider professional massage therapy to release muscle tension and improve circulation in the affected area.
- Physical Therapy: If the pain persists, consult a physical therapist for a personalized rehabilitation program to strengthen and stabilize the back.
Gradual Return to Activity
Slowly resume normal activities and exercise, being mindful of proper form to avoid re-injury.
How long does a tweaked back take to heal?
It’s common for back tweaks to be completely resolved within a week or two. The recovery time for a tweaked back typically ranges from a few days to a few weeks, depending on the severity of the injury and the treatment approach.
Mild tweaks may resolve within a few days with rest, ice, and gentle stretching, while more significant strains or sprains might take up to several weeks to fully heal. Consistent self-care and, if needed, professional treatment can help expedite the recovery process.
We recommend reaching out to a professional if you don’t experience even partial pain relief within the first few days.
Preventing further back tweaks
Once you’re aware that you’re prone to back tweaks, it’s a good idea to start a regular strengthening routine for your core musculature and maintain good posture moving forward. We recommend that you seek guidance for learning safe lifting techniques as well.
One thing of note is that we recommend you stay active and work towards maintaining a healthy body weight. While it’s tempting to baby the area which was recently injured, this approach generally backfires, leading to further injury and possible physical decline down the road.
With these strategies in place, you should be able to maintain a healthy and pain-free lifestyle for years to come! Don’t hesitate to reach out to your physical therapist if you’ve got questions or need a recommendation for a good coach. We’ve generally got contacts in every part of town, and will be happy to point you in the right direction moving forward.
