Diagnosis Explanation:

A back or neck sprain occurs when the ligaments (connective tissues between bones) are overstretched or torn, usually due to sudden movements, poor posture, heavy lifting, or trauma (whiplash, falls, sports injuries). Symptoms include pain, stiffness, swelling, muscle spasms, and reduced mobility. Recovery time varies, but mild sprains heal in 2-4 weeks, while moderate to severe sprains may take 6+ weeks.

Specific Work Modifications:

• If your job requires standing or walking: Maintain good posture, take breaks to sit and stretch, and wear supportive shoes.
• If your job involves lifting: Avoid heavy lifting, twisting, and bending. Use a brace if needed and lift with your legs, not your back.
• If your job is desk-based: Use an ergonomic chair with lumbar support, keep feet flat on the floor, and take standing breaks every 30-60 minutes.
• Avoid: Prolonged sitting or standing, sudden movements, and activities that strain the back or neck.

Specific Activity Modifications:

• If you run or play sports: Avoid high-impact activities and switch to low-impact exercises like walking or swimming.
• If you do yoga or Pilates: Modify poses to avoid deep spinal twists, backbends, or excessive neck flexion.
• If you do weightlifting: Avoid deadlifts, squats, overhead presses, and shrugs; focus on core stability and controlled resistance movements.
• Avoid: Heavy lifting, sudden twisting, deep bending, and high-impact sports.

Recommended Supplements:

• Collagen Peptides – 10g daily for ligament and connective tissue repair.
• Magnesium – 300-400mg daily to relax muscles and reduce spasms.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone and ligament support.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support ligament and muscle healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, nuts) to reduce pain and swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain tissue hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support healing and prevent stiffness.

Home Exercise Prescription (Rehabilitation for Back & Neck Sprains)

Early Phase (0-2 Weeks, Reducing Pain & Swelling):

• RICE Protocol (Rest, Ice, Compression, Elevation) – Apply ice for 15-20 minutes, 3x/day to reduce swelling.
• Pelvic Tilts (For Low Back Sprains) – Lie on your back, flatten lower back against the floor, hold 5 seconds, repeat 10 reps, 2x/day.
• Chin Tucks (For Neck Sprains) – Tuck chin straight back, hold 5 seconds, repeat 10 reps, 3x/day.
• Gentle Neck & Shoulder Rolls – Roll shoulders forward and backward, 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Stability & Mobility):

• Glute Bridges – Lie on your back, lift hips while engaging the core, 10 reps, 2x/day.
• Bird Dog Exercise – On hands and knees, extend opposite arm and leg, hold 5 seconds, repeat 10 reps, 2x/day.
• Wall Angels (For Neck & Upper Back Stability) – Stand against a wall, slowly raise and lower arms, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & Enhancing Strength):

• Seated Rows (Resistance Band) – Pull band toward chest while keeping back straight, 10 reps, 2x/day.
• Side Planks (Modified if Needed) – Hold for 10-20 seconds, increase gradually.
• Swimming or Stationary Cycling – 15-20 minutes/day for low-impact strengthening.

Helpful Books:

1. Treat Your Own Back & Neck – Robin McKenzie (self-treatment techniques for spinal recovery).
2. The Back Pain Relief Plan: A 7-Step Recovery Guide to Restore Mobility & Live Pain-Free – Mark J. Green.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.