OpenHealth Q&A

I'm glad you reached out to discuss your concerns following your back injury. It sounds like you've had quite a challenging experience, and it's completely normal to feel anxious after such an event. Here’s a summary of your situation and some supportive guidance:

Main Points:

1. You experienced a back injury due to lifting a weight beyond your limits, leading to pain and discomfort.
2. You had a physiotherapy assessment indicating a nerve compression that has reportedly resolved, but you still experience unusual sensations.
3. You are now managing some delayed muscle soreness and are seeking reassurance about your recovery.

Explanation:

Back injuries can be quite distressing, particularly when they affect your mobility and lead to unusual sensations like pins and needles in your legs. The experience you described aligns with common outcomes following a muscle or nerve-related injury. It's good to hear that your physiotherapist has provided assurance about the nerve being no longer trapped, but it’s also understandable that you're worried about lingering sensations and new pain following your exercises.

Delayed onset muscle soreness (DOMS) can indeed occur after returning to activity, especially if you've not been active for some time. It usually presents as a dull, aching muscle pain and can feel uncomfortable, but it is generally a normal part of the recovery process.

Next Steps:

1. Rest and Recovery: Continue to prioritize rest as advised by your physiotherapist. Avoid strenuous activities for the next week to give your body time to heal.

2. Gentle Movement: Start with gentle, light movements as tolerated. Walking is a great way to keep your body active without straining it. Listen to your body; if it hurts, ease off.

3. Ice & Heat: You may apply ice to your lower back for the first 48 hours after any exercise to reduce inflammation, followed by heat for muscle relaxation after that period.

4. Pain Management: Over-the-counter pain relievers like ibuprofen or acetaminophen can help with soreness and manage inflammation; however, make sure to follow dosing guidelines.

5. Emotionally Support Yourself: It's okay to feel anxious. Consider mindfulness techniques, such as deep breathing exercises or meditation, which can help alleviate stress as you recover.

6. Monitor Symptoms: Keep an eye on any changes in symptoms. If the pain radiates worse or you experience new symptoms, that would be the time to seek further advice.

You're doing well by seeking help and taking steps toward recovery. Trust in the process and allow yourself time to heal—both physically and mentally. If you have any further concerns or need support, feel free to reach out again. Wishing you a smooth recovery!