Back blocked: what to do?

Is your back completely locked up? You've come to the right place! Our back doesn't just support our torso and the loads we carry; it also bears the full brunt of the effects of stress and anxiety. Seven cervical, twelve thoracic, and five lumbar vertebrae: these are all moving parts that can get stuck! Fortunately, there are solutions to relieve pain during flare-ups, but above all, to limit their recurrence.

What to do when your back is locked? [Quick relief guide]

"Locked back" is not a precise symptom or a well-defined pathology. Some people find their spine completely frozen. Others end up bent double, unable to straighten up because of lower back pain.

In the vast majority of cases, your back is not broken and it is simply a muscular reaction to protect the body. The intensity of the pain in no way reveals the severity of the problem.

👉 Note, however, that there are many causes for a locked back and we present here the first-aid measures that can help you quickly, but you will then need to get help from a professional and implement strategies to prevent it from happening again!

[Step 1 🧘] : Don't panic

Easier said than done, but keep in mind that a locked back is only a temporary episode, however painful or uncomfortable it may be. Relaxing will allow the muscles (which are undoubtedly the cause here) to loosen up and avoid any unnecessary tension that would only aggravate the symptoms.

👉 Breathe deeply through your nose, 5 to 10 times before moving on to the next step. We like the 4-7-8 technique, which promotes relaxation very effectively. 4 seconds of deep breathing, 7 seconds holding your breath, and 8 seconds exhaling.

[Step 2 🔥🧊] : Apply heat or cold

This is a somewhat controversial subject because there is no consensus. It really depends on the problem and you may need to do a few tests to see what works best for you. Either way, many physical therapists, osteopaths, and chiropractors recommend cold!

🧊 Acute pain

Acute pain, which you are likely feeling while reading this article, is short-lived, ranging from a few minutes to a few hours (unlike chronic pain that returns regularly); it is a warning signal for maintaining our physical integrity. In most cases, cold seems the most relevant to calm and reduce pain because it will act as an anesthetic for the pain and will allow you to gradually regain mobility, which is essential for unlocking the situation.

👉 Tips:

• Use an ice pack (a bag of frozen peas also works).

• Apply it to the painful area, but no more than 20 minutes!

• Not directly on the skin (always with a cloth in between to avoid getting frostbite on top of it).

🔥 Chronic pain

This is probably not your case if you have just locked your back, which is why we don't necessarily recommend heat here.

In case of chronic pain, i.e., felt for a long time, you can use heat. It is not recommended in the case of intense immediate pain because it risks accentuating inflammation. So, do not fall asleep with a hot water bottle on your back! You would wake up in much worse shape.

[Step 3 🛏 ] : Lie down for a few minutes

Lying down for a few minutes can help the pain pass while you apply cold.

👉 Try, as much as possible, to do this on a surface that is not too soft. If your mattress is a bit firm, that will be perfect. However, if it feels like a waterbed, absolutely avoid it and prefer lying on the floor, which will allow you to realign your posture.

👉 Once on the floor, the "feet on a chair" method also works well to realign a locked back and relieve pain.

The goal is just to lie down for a few minutes to relax the muscles and realign your posture.

⚠️ However, it is absolutely not recommended to stay bedridden all day, which would lead to back tension and, eventually, muscle loss. A totally counterproductive result. The key to recovery is mobility.

[Step 4 🏃‍♀️] : How to relieve a locked back? Work on mobility

Contrary to what one might think, you must gradually start moving to unlock your back. If it is indeed lumbago, or in simple terms, a backache, then these 5 tips should help you (thanks to our favorite internet physical therapist, Major Mouvement).

Cat-Cow stretch 🐈‍⬛🐄 [30 to 60 times]

Get on all fours, exhale while arching your back (cat), inhale while dipping your back (cow). This will allow you to loosen up your back and send a signal to the muscles that they can relax. This is really about working the pelvis and the head.

2. Half-Superman 🦸‍♂️ [10 times on each side]

Still on all fours, extend one leg backward and if possible, the opposite arm forward. Push as far as possible on each side to create overall body engagement.

3. Knee tucks ⚽️ [30 seconds]

Lying on your back, bring your knees toward your chest, holding them with your hands to form a ball. This will help stretch the lumbar region. After 30 seconds, lower your legs very slowly under the control of your hands. Remember to breathe calmly.

4. The propped-up pillow [3 times 30 seconds on each side]

Lie on a pillow positioned under your pelvis to create a slight incline. Flex the bottom leg and extend the top leg. Rest your head on your hand and stretch your other arm above your head. Push your hand and foot as far apart as possible.

5. Lumbar extension [30 breaths]

While lying down, place the pillow under your lower back. Extend your arms and legs. Breathe in and out deeply 30 times.

[Step 5 👩‍⚕️] : Who to see when your back is locked? Make an appointment and consult!

Even if the pain passes, a blockage is a sign of an imbalance somewhere in your body.

The ideal if you want to be reimbursed is to go through your general practitioner, who will most likely give you a prescription for physical therapy sessions or direct you to an osteopath depending on your case (for information, osteopathy is not covered by health insurance).

BUT if it is an emergency (and it is likely the case if you are reading this article) and you can't move at all, we advise you to go directly to a physical therapist or chiropractor for help. It won't be reimbursed (due to our wonderful "healthcare pathway" system), but being able to at least move a little is well worth the cost of this first session.

You can then visit your GP and come away with a few additional sessions that will help you in the long term (massage, muscle relaxation, etc.), as well as advice on exercises to perform against the pain.

Exercises that will be useful both in the event of a locked-back flare-up and for daily prevention.

💊 The case of painkillers

Using painkillers can help overcome a back blockage. However, anti-inflammatories and muscle relaxants are particularly aggressive on the intestinal flora; we do not recommend them except in extreme cases.

If you have never consulted a doctor about a back blockage, start with paracetamol or ibuprofen. Your doctor or specialist will then be able to recommend a more targeted solution if necessary.

A locked back is common, and there's no need to panic!

How to avoid locking your back?

A flash of lightning, nagging pain, and the mobility of a sea urchin. If this episode is recurring in your life, it is not inevitable. You can act preventively and avoid looking like Quasimodo when you drag yourself to the copier.

Especially since, while lumbago or other back blockages can go away in a day or two at 20 or 30, it's a different story at 40 or 50. Taking care of your back means preserving part of your health capital for the future (okay, that sounds like a cheesy slogan, but it couldn't be truer).

Strengthen your back

When back muscles play their role, they keep the vertebrae in place and partially support back loads. Conversely, a weak back will place too much stress on the spine.

Therefore, the vertebrae of a strong back will be far less sensitive to possible blockages or other more or less disabling pathologies.

That said, you have finally figured out how to cancel the gym membership you haven't been to in three years, and the 15°C municipal pool doesn't really appeal to you (which is a shame, as swimming remains one of the most beneficial sports for back muscles).

No worries, a short home session two to three times a week (maximum every other day) will allow you to re-strengthen your back and core, which also helps relieve the back.

Perform a front plank, also called "the plank": in a push-up position, but resting on your elbows, hold the posture for 30 seconds. After a few sessions, you can move up to a minute. You can even lift one foot off the floor for more difficulty.

Do the same on the side: on your side, resting on one elbow. Once on the right, then once on the left.

Of course, this is just an exercise to start with. By taking it step by step, we bet you'll get a taste for it and start other skills!

Adopt a good working posture

When you work behind a desk, or spend hours playing there, it is important to respect a minimum of ergonomics for your back and the rest of your body.

The height of the desk and chair should allow you to sit upright, knees at a right angle, and elbows resting on the desk without being hunched. A seat that allows your lumbar spine and thoracic spine to maintain a natural and restful position.

The screen should be placed so that your eyes are at the top third of the monitor. Your cervical spine thus remains well aligned.

All this is feasible for a desktop PC. However, for a laptop, raise the laptop on a dedicated support and adjust the height according to your comfort.

So, of course, you cannot hold the same position for hours, but try to maintain the lumbar, thoracic, and cervical axis as much as possible.

Also consider visual fatigue, a vector for tension throughout the body that is felt even in the back. Work in a sufficiently bright environment, but not too bright. And remember to filter the harmful spectrum of blue light from screens by activating the anti-blue light filter on your OS. Or wear anti-blue light glasses.

Carry the weight with your legs

We’ve said it over and over again: don't bend your back to pick up a load on the floor, bend your knees!

Bending over using only your back is the best way to pull a muscle.

So, make the effort to go down like an imaginary elevator and carry the weight on your thighs and knees.

Choose a good bed

The quality of your bed is an essential asset in fighting back pain.

A mattress that is too soft, or a worn-out box spring, are causes of increased and recurrent pain.

So before you end up with morning back pain, think about renewing your bedding. Opt for a semi-firm or firm mattress, preferably with memory foam.

Sleep properly

Falling asleep every night in front of the latest episodes of your TV show is not ideal for your back. The sofa, as comfortable as it may be, is not worth a good night's sleep in your bed.

Besides, let's be honest, waking up in the middle of the night in the living room is often synonymous with the start of back pain.

So, before you nod off, motivate yourself to go straight to bed!

Avoid the car

You should know that the sitting position in a car is certainly one of the worst for the back. The little bonus lies in getting in and out, which involves rotating the pelvis with a leg extended on a stationary buttock. If you wanted to invent a machine to cause back pain, you couldn't have done it better.

The advice for getting into a car is to sit on the seat with both legs outside, then pivot a quarter turn on the seat to face the road. This way, you maintain a coherent axis along the entire spine and you limit pain. For getting out, it’s the same but in reverse.

Of course, if you are in the middle of a back blockage crisis, it is impossible for you to drive. Not only is your attention largely diminished, as is your range of motion, but a single twinge can trigger deep pain that makes you completely lose control at the wheel.

So, get someone else to drive... perhaps the person who handed you the heating gel...

Locked back: what to do in short?

Back pain therefore requires rest but not a total stop to your activities! As painful as it is, it is in most cases muscle pain. On the contrary. You absolutely must work to regain mobility.

So you don't get "fed up" with the pain of a wrenched back or lumbago, remember to:

· Strengthen your back

· Ergonomize your workspace

· Bend your knees

And in case of a crisis:

· Meditate, breathe, lie down for a few minutes

· Cool down or heat up!

. Do mobility exercises

· Consult

· Take it easy

We remind you that these are just little tips between us, this article is not medical advice, and the most important thing remains the advice of a professional in person :)