What Should I Do If I Feel Like My Back is Going Out?

You know the feeling.

You bend down to tie your shoe… twist to grab something from the backseat… or simply stand up from your desk and suddenly your back feels unstable. Tight. Vulnerable. Like one wrong move and it’s going to “go out.”

It’s frustrating. It’s unsettling. And for many people, it feels unpredictable.

That sensation isn’t random. It’s usually your body’s early warning system signaling that something isn’t moving, stabilizing, or coordinating the way it should. The good news? When you understand why it happens, you can take the right steps to calm it down, prevent a full flare-up, and reduce the chances of it happening again.

From a chiropractic perspective, addressing this issue means looking beyond the moment of pain. We examine what’s driving the instability, what to do immediately when your back feels vulnerable, and how to build long-term resilience so your back stops feeling like it’s one movement away from “going out.”

Understanding the Sensation

When people say their back is “going out,” they usually describe sudden, sharp pain or a feeling of instability in their lower back. This can be due to several factors, including:

• Muscle Strain or Spasm: Overexertion or sudden movements can strain the muscles in your back, leading to spasms and pain.
• Disc Issues: Bulging or herniated discs can press on nerves, causing intense pain and a sensation of weakness.
• Joint Dysfunction: The joints in your spine can become misaligned or irritated, leading to pain and reduced mobility.
• Nerve Impingement: Conditions like sciatica involve compression of nerves, resulting in pain that radiates from the lower back to the legs.

What Can Cause Back Pain?

Back pain and “throwing out your back” can be caused by various factors, often stemming from improper mechanics or underlying health issues.

Common causes include:

• Muscle Strain: Overexertion, lifting heavy objects incorrectly, or sudden movements can strain the muscles and ligaments in the back, leading to acute pain.
• Herniated Discs: When the soft tissue inside a spinal disc pushes through its outer layer, it can compress nerves, causing pain, numbness, or weakness.
• Poor Posture: Slouching or improper alignment while sitting, standing, or sleeping can put undue stress on the back muscles and spine. If you sit at a desk all day, improper posture can put a lot of strain on your back muscles.
• Injury or Trauma: Accidents, falls, or sports injuries can lead to immediate and severe back pain.
• Underlying Conditions: Conditions such as arthritis, osteoporosis, or spinal stenosis can contribute to chronic back issues and acute episodes.
• Sedentary Lifestyle: Lack of regular exercise can weaken the muscles supporting the spine, making the back more prone to injuries.

What Should I Do If I Feel Like My Back is Going Out?

If you feel like your back is going out, it’s crucial to act quickly to minimize pain and prevent further injury:

1. Stop and Rest:  As soon as you feel symptoms, stop what you’re doing and find a place to sit or lie down comfortably. Lie on your back with a pillow under your knees, or on your side with a pillow between your knees to relieve pressure.
2. Apply Ice or Heat: In the first 24-48 hours, apply an ice pack to the affected area for 15 minutes every 1-2 hours to reduce inflammation. After 48 hours, switch to a heating pad or warm compress to relax the muscles and improve blood flow.
3. Gentle Stretching: After a day or two, try gentle stretching and light activities to keep your back muscles from stiffening. Perform gentle stretches, avoiding any movement that causes sharp pain.
4. Seek Professional Help: Check in with your Chiropractor and allow them to assess your symptoms.

How Can a Chiropractor Help?

Seeking chiropractic care can be highly beneficial if you frequently experience back pain or have an episode of your back going out. Chiropractors are trained to diagnose and treat musculoskeletal issues, focusing on spinal health. Regular chiropractic visits can enhance your overall well-being and help maintain a healthy, pain-free back.

Here’s How a Chiropractor Can Help:

• Assessment and Diagnosis: A chiropractor will perform a thorough evaluation to determine the cause of your back pain. This will include a medical history, a physical exam including an orthopedic and neurologic exam and imaging studies like X-rays and or MRI.
• Spinal Adjustments: Chiropractors use joint manipulation to correct joint dysfunction in the spine, which can alleviate pain, improve function, and enhance mobility.
• Some techniques they use include
  • Instrument assisted adjustments,
  • Drop table technique
  • Low force position release
• Lifestyle Advice: Chiropractors often provide guidance on posture, ergonomics, and nutrition to support overall spinal health.
• Therapeutic Exercises: Your chiropractor may create an exercise program for you. This can strengthen the muscles supporting your spine, improving stability and preventing future issues. One of my favorite exercises for full spine is the kettlebell farmer carry.

Farmer’s Carry

• Target: Core, lower back, shoulders, grip strength.
• How to do it:
  • Hold a heavy kettlebell or dumbbell in each hand with your arms at your sides.
  • Stand tall, engage your core, and walk forward with steady, controlled steps.
  • Keep your spine neutral and shoulders back.

Long-Term Strategies for Back Health

Preventing your back from going out in the future involves adopting a proactive approach to spine care. Consider incorporating these strategies into your daily routine:

1. Regular Exercise: Engage in regular physical activity that strengthens your core muscles and improves flexibility. Activities like swimming, walking, and yoga can be particularly beneficial. Find a form of exercise that you enjoy!
2. Maintain Good Posture: Be mindful of your posture when sitting, standing, and lifting objects. Use ergonomic furniture and take frequent breaks to move around if you have a sedentary job. If you work at a desk all week, make sure to use the standing option (if you have a standing desk) or put a timer on to remind you to get up and move for a few minutes.
3. Proper Lifting Techniques: Use your legs to lift heavy objects, keeping your back straight and avoiding twisting movements. A Physical Therapist can help you with this!
4. Stay Hydrated: Adequate hydration supports the health of your intervertebral discs and overall spinal function. Aim for approximately 3 liters per day.

Conclusion

Feeling like your back is going out can be distressing, but understanding the underlying causes and taking immediate action can help manage the pain effectively. From a chiropractic perspective, addressing spinal health involves a comprehensive approach that includes manual adjustments, therapeutic exercises, and lifestyle modifications. By adopting these strategies, you can support your back’s health, prevent future episodes, and maintain an active, pain-free life. Remember, when in doubt, consult with a healthcare professional to ensure you receive the appropriate care for your condition.