It’s a phrase nearly everyone has heard — or said — at some point: “I threw my back out.” Whether it happens while lifting a heavy object, getting out of bed the wrong way, or even just sneezing unexpectedly, the pain can feel sudden, sharp, and debilitating.
But what’s actually going on in your body when this happens? According to Jordan Sudberg, a renowned pain management specialist, the term “throwing your back out” is more than just a casual expression — it usually signals an acute musculoskeletal injury that shouldn’t be ignored.
What Does “Throwing Out Your Back” Really Mean?
“Most people use the phrase when they experience a sudden onset of lower back pain,” says Jordan Sudberg, who specializes in treating acute and chronic pain conditions. “It’s typically caused by a strain or sprain of the muscles, ligaments, or tendons in the lumbar region — the lower back.”
The pain may result from overstretching or tearing soft tissues during movement, often during an activity that puts unexpected stress on the spine. The discomfort can range from mild soreness to intense, immobilizing pain.
In more serious cases, Dr. Sudberg notes, it could also involve disc herniation, facet joint irritation, or nerve impingement — conditions that can cause radiating pain, numbness, or tingling in the legs.
Common Causes of Throwing Out Your Back
Dr. Sudberg highlights several common triggers that can cause this kind of back injury:
- Improper lifting technique (e.g., bending from the waist instead of the knees)
- Sudden twisting movements during sports or daily activities
- Poor posture or prolonged sitting at desks or in cars
- Lack of core strength, which increases strain on spinal muscles
- Repetitive stress injuries from overuse
“Even something as simple as picking up a child or sneezing in the wrong position can trigger an episode,” explains Dr. Sudberg.
What Happens in the Body?
When you “throw out” your back, what you’re likely experiencing is a muscle spasm — the body’s protective response to injury. The muscles around the affected area seize up to prevent further movement, often creating intense stiffness and pain.
In more serious cases, a spinal disc may bulge or rupture, pressing on nearby nerves and causing sciatica-like symptoms. This is why it’s essential to seek a professional evaluation rather than simply waiting it out.
What to Do Immediately After
Dr. Jordan Sudberg recommends the following steps if you think you’ve thrown your back out:
- Stop and rest: Avoid further strain by lying down on a firm surface in a comfortable position.
- Apply ice for the first 24–48 hours to reduce inflammation, followed by heat to relax tight muscles.
- Take over-the-counter anti-inflammatories, such as ibuprofen, if appropriate.
- Avoid heavy lifting or bending until the pain subsides.
However, if the pain persists beyond a few days, worsens, or includes symptoms like numbness or leg weakness, it’s time to consult a specialist.
When to See a Pain Management Expert
Dr. Sudberg stresses that recurring or severe back pain should always be evaluated by a medical professional. At his practice, patients receive personalized care plans that may include physical therapy, diagnostic imaging, guided injections, or regenerative treatments depending on the severity and cause.
“A one-time episode might be a strain,” he says, “but if it happens frequently, or if the pain doesn’t go away, you may be dealing with a more complex issue that needs targeted treatment.”
Preventing Future Episodes
According to Dr. Sudberg, prevention is all about strength, flexibility, and proper movement mechanics. He recommends:
- Regular core-strengthening exercises
- Stretching routines, especially for the hamstrings and hip flexors
- Maintaining good posture while sitting, standing, and lifting
- Staying active, as sedentary lifestyles often lead to muscle imbalances and weakness
“Back pain may be common, but it’s not something you have to accept as a normal part of life,” says Dr. Sudberg. “With the right care and preventive strategies, you can regain control and reduce the risk of future flare-ups.”