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MUSCLE STRAIN AND LIGAMENT SPRAIN

A lower back sprain can happen suddenly or can develop slowly over time from repetitive movements.

Strains occur when a muscle is stretched too far and tears, damaging the muscle itself.

Sprains happen when over-stretching and tearing affect ligaments which connect the bones.

In most cases, it does not matter whether the muscle or ligament is damaged because the symptoms and treatment are the same. https://www.nhs.uk/conditions/sprains-and-strains/

Common causes of strains and sprains include:

  • lifting a heavy object or twisting the spine while lifting
  • sudden movements that place too much stress on the low back, such as a fall
  • poor posture over time
  • sports injuries, especially in sports that involve twisting or large forces in impact
back pain, Middle back pain

CAUSES OF MIDDLE BACK PAIN & STEPS TO REDUCE THE RISK OF MIDDLE BACK INJURY

Middle back is the region of the back between the rib cage and base of the spine. In this region, there are 12 spinal disks, several vertebrae, muscles and ligaments. There are many causes of middle back pain ranging from injury to poor posture. Some of the causes of middle back pain are injury, age, arthritis, fractured vertebrae, kidney problem, herniated disks, muscle sprain or strain, poor posture, scoliosis, tumour. https://www.nhs.uk/conditions/back-pain/causes/

Not all cases of middle back pain are preventable, but the following steps may reduce the risk of injury:

  • Maintain a healthful weight. Being overweight puts extra stress on the back muscles.
  • Sleep on one side or on the back. People who sleep on their stomach may experience spinal misalignment. It is best to sleep on the back, or one side with a pillow between the knees.
  • Practice proper posture. Stand tall with the shoulders back and keep the pelvis in a neutral position.
  • Ergonomically optimise all workspace. Make sure computers are at eye level, look for a seat with armrests and lower back supports, and wear supportive shoes.
  • Lift with caution. Where possible, avoid heavy lifting or find someone to help. When lifting, keep the back straight and bend at the knees.
  • Try physical therapy. Ask the therapist for a personalised program to improve posture, core strength, and mobility.