I Pulled My Back Putting My Shoes On! Now What?

This morning was like any other Sunday. A yawn, stretch, breakfast, shower and then while putting my shoes on, it wasn't a normal Sunday anymore.

It happened so fast. One second, I was just bending over to put my shoes on, and the next, a sharp pain shot through my back like a lightning bolt. If you’ve ever pulled your back doing something as simple as tying your laces, you’re not alone!

Back strains can happen during the most basic movements—sneezing, reaching for something, or yes, even putting on your shoes. But why does this happen, and more importantly, how can you recover quickly? Let’s dive in.

Why Did My Back Give Out from Just Bending Over?

Your spine is a complex structure made up of bones (vertebrae), discs, nerves, ligaments, facia, tendons and muscles. When you bend over, especially if you’re not engaging your core or if your muscles are already tight, you can strain the muscles or even tweak a disc. Here are some possible causes for this intense but generally not dangerous pain.

• Muscle Strain – Overstretching or tearing of muscles or ligaments, often due to weak core muscles or poor posture.

• Herniated Disc – Bending awkwardly can put pressure on a spinal disc, causing it to bulge or rupture, pressing on nerves.

• Facet Joint Irritation – Small joints in the spine can get pinched or irritated, leading to sharp pain.

• Sciatica – If a nerve gets compressed (especially the sciatic nerve), pain may radiate down your leg.

• Spasms – Muscles may tighten up suddenly as a protective response, leaving you in stiff, agonizing pain.

Symptoms to Watch For

Not all back injuries are the same. Some are mild, while others might need medical attention. Here’s what to look out for: But just remember, it's rare something serious is happening after a simple movement.

Mild to Moderate Symptoms (Likely Muscle Strain)

✔ Dull ache or tightness in the lower back

✔ Difficulty standing up straight

✔ Increased pain when moving, bending, or twisting

✔ Soreness that improves with rest

Moderate to Severe Symptoms (Could Indicate a Disc or Nerve Issue)

⚠ Sharp, shooting pain down the leg (possible sciatica)

⚠ Numbness or tingling in the buttocks, legs, or feet

⚠ Weakness in one or both legs

⚠ Pain that worsens when sitting or coughing

Emergency Symptoms (Seek Immediate Medical Attention!)

❌ Loss of bladder or bowel control

❌ Severe weakness or numbness in both legs

❌ Pain that doesn’t improve at all with rest

How to Make It Go Away Faster?

If you’ve pulled your back like i did, the good news is that most strains heal within a few days to weeks. Here’s what you can do to speed up recovery. My first approach was to not panick and realise what's happened. I've pulled my back multiple times in the past and it's healed. Panicking only releases more pain chemicals. So accepting it has happened is a good first step. Take some breaths and try and move around a little to ease it off. Staying still is only for cases that are more dangerous like losing the power in your legs. In that case, it's best not to move and call for help.

1. Apply Ice, Then Heat

• Use ice (15-20 minutes every hour) for the first 24-48 hours to reduce inflammation.

• Switch to heat (warm compress or heating pad) after two days to relax tight muscles.

2. Rest, But Not Too Much

• Avoid prolonged bed rest—too much inactivity can make things worse.

• Move gently; short walks can help prevent stiffness.

3. Try Over-the-Counter Pain Relievers but talk to your GP first

• Ibuprofen (Advil) or paracetamol are normally the go to pain killers. But some evidence suggests if you can make do without medication then the recovery process is quicker.

4. Stretch (Gently!)

• Knee-to-Chest Stretch: Lie on your back and pull one knee toward your chest for a gentle stretch.

• Cat-Cow Stretch: On all fours, arch and round your back slowly to increase mobility.

5. Support Your Posture

• Avoid slouching—use lumbar support when sitting.

• When standing, engage your core slightly to support your spine.

6. Use Proper Lifting Techniques

• Always bend at the knees, not the waist, when picking things up.

• Keep objects close to your body to reduce strain.

  
  

Preventing Future Back Strains

To avoid another painful episode, consider these long-term habits:

✔ Strengthen Your Core – Pilates, yoga, or basic planks can help protect your back. But really any movement and mobility is great!

✔ Stretch Regularly – Tight hamstrings or hip flexors can contribute to lower back pain.

✔ Improve Your Posture – Slouching puts extra strain on your spine.

✔ Be Mindful of How You Move – Move slowly and deliberately, especially when bending.

Final Thoughts

Pulling your back while putting on your shoes might feel ridiculous, but it’s surprisingly common. Most back strains heal with rest and care, but if your pain is severe or persistent, don’t hesitate to seek medical advice. In the meantime, take it easy, apply some ice, and maybe ask someone else to tie your shoes for a few days!

Have you ever injured your back doing something simple? Share your experience in the comments!