A sudden, sharp pain or stiffness in the back, commonly known as a “crick,” is a frequent and often startling experience. This discomfort typically appears abruptly, severely limiting movement. While the pain is intense, a crick is usually a temporary condition, involving a sudden, involuntary muscle spasm or minor joint issue rather than a serious injury.
Understanding the Source of the Pain
The pain of a crick often originates from a protective muscle spasm in the paraspinal muscles that run alongside the spine. This spasm is a reflex response to an event like an awkward twist, a sudden movement, or prolonged poor posture. Muscles clamp down to stabilize the area, which creates the sensation of being suddenly “locked up.”
Another common cause involves the small, paired facet joints located on the back of each vertebra. These joints can become irritated or temporarily misaligned following an unanticipated movement. The resulting irritation causes inflammation and triggers the protective muscle spasm. Prolonged positions, like sleeping awkwardly or sitting slumped for hours, can also strain the spinal ligaments, making them vulnerable to this sudden locking.
Quick Methods for Acute Relief
The first 48 to 72 hours should prioritize reducing inflammation and numbing the pain. Applying a cold pack wrapped in a thin towel to the painful area for 15 to 20 minutes at a time can help restrict blood flow and decrease inflammation. After the initial acute phase, switching to heat therapy, such as a warm compress or heating pad, can help relax muscle spasms and increase blood flow for healing.
Movement should be gentle to encourage blood flow without aggravating the injury. Lying on your back with your knees bent and feet flat on the floor, perform gentle pelvic tilts. This motion involves gently pressing the lower back toward the floor and then releasing, avoiding painful arching. Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can help manage pain and inflammation. Use the lowest effective dose for the shortest duration and never exceed the recommended daily limit.
Posture and Movement for Prevention
Incorporating gentle movements and ergonomic adjustments into daily life can prevent future episodes. Specific stretches restore flexibility and mobility to the spine. The Cat-Cow stretch, performed on hands and knees, gently mobilizes the entire spine by alternating between an arched and rounded back. The Knee-to-Chest stretch, performed while lying on your back, helps lengthen the lower back muscles and can be done one leg at a time.
Maintaining proper spinal alignment during daily activities is important for long-term prevention. When sitting at a desk, the chair should provide adequate lumbar support, and the feet should be flat on the floor with knees slightly below the hips. For lifting, always bend at the knees and hips, keeping the back straight, and holding the object close to the body. When sleeping, lying on your back with a pillow under your knees or side-sleeping with a pillow between your knees helps maintain a neutral spine and minimizes rotational strain.
When to Seek Medical Attention
While most cricks resolve within a few days, certain symptoms suggest a more serious underlying issue that requires professional medical evaluation. Consult a doctor if the pain is so severe that it prevents movement, or if it persists without improvement for more than a week. Pain that radiates down one or both legs, particularly below the knee, may indicate nerve compression, such as sciatica.
Immediate emergency attention is warranted if the back pain is accompanied by any of the following:
- New weakness, numbness, or tingling in the legs or feet.
- A loss of bladder or bowel control.
- Unexplained fever or chills.
- Significant, unintentional weight loss, as these can signal an infection or other systemic condition.