how to rehab a strained lower back

For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength. 3 Walking, cycling, and swimming are some good options for staying active while recovering from lower back muscle strains.

Full Answer

What is the best treatment for lower back strain?

1. Hot and Cold Therapy. The idea of using heat or ice for strained back muscles may sound traditional or outdated to you, but it is a reliable, tried, and tested way to reduce pain. Applying cold packs is incredibly effective in reducing blood flow to painful areas.

How to safely strengthen your lower back?

Jul 23, 2018 · Research has proven that using this Back Extension exercise reduces lower back pain and the degree of disability caused by back injuries. Lie on your stomach with your arms at your side. (Seriously – Your arms shouldn’t leave your sides during this exercise.) Then lift your head and shoulders off the ground using only your lower back muscles.

What is the best treatment for lower back problems?

The therapist will perform an in-depth evaluation, which, combined with the doctor’s diagnosis, dictates a treatment specifically designed for patients with low back pain. Therapy may include pelvic traction, gentle massage, ice and heat therapy, ultrasound, electrical muscle stimulation and stretching exercises.

How do you treat a lower back strain?

Sep 07, 2018 · Apply heat to the pulled back muscle. Try applying heat directly to the area that is strained or sprained right after the ice. This is a powerful way to “double-shock” your back muscles out of the pain-spasm cycle. Apply 20 minutes of ice followed by 20 minutes of heat and repeat up to three times.

What is the fastest way to heal a lower back strain?

To speed the healing, you should:Ice your back to reduce pain and swelling as soon as you injure yourself. ... Apply heat to your back -- but only after 2-3 days of icing it first. ... Take painkillers or other drugs, if recommended by your doctor. ... Use support.More items...•May 12, 2021

How long does it take for a pulled back muscle to heal?

Back muscle strains typically heal with time, many within a few days, and most within 3 to 4 weeks. Most patients with mild or moderate lumbar strains make a full recovery and are free of symptoms within days, weeks, or possibly months.

Is walking good for lower back pain?

If you have lower back pain, walking may be a particularly good form of exercise to relieve pain, since low-impact activity is less damaging to your joints and helps your body maintain bone density. Physiotherapists may recommend retro walking (walking backward) as well as an effective way to manage back pain.Oct 13, 2021

What does lower back strain feel like?

Symptoms to expect from a pulled lower back muscle—or any type of lower back strain—typically include: Dull, achy low back pain. Strained muscles usually feel sore, tight, or achy. Pain that feels hot, tingling, or electric is more likely caused by an irritated nerve root, not a pulled muscle.

How to treat a strained lower back muscle?

1. Ice your back to reduce swelling. Wrap a bag of ice or reusable frozen gel packs in a cloth, and apply it to your injured lower back. This should reduce swelling and pain. Keep your strained muscles cool for 15-20 minutes at a time, then remove the ice for at least that long. [1]

How to help lower back pain?

Yoga focuses on mental relaxation as well as physical stretching, so it can be useful in addressing the mental aspects of coping with lower back pain. Try Iyengar yoga, Viniyoga, or a class that is specifically designed for back pain.

What is the best way to relieve back pain?

Massage is a helpful form of pain-relief that can lead to better long-term back comfort. Ask your masseuse to focus on the quadratus lumborum (QL) and the gluteus medius. Only go to an experienced masseuse who is familiar with back injuries. An inexperienced masseuse can re-injure you.

How to heal a sprained core?

Rest in comfortable positions. Walking and stretching will help you heal, and exercising will strengthen your core so that you prevent future injuries. Consider getting a massage to relieve your pain. Visit your doctor if your pain is intense, lasts longer than a week, or travels to other parts of your body.

How to stop back pain from bedrest?

While complete bedrest might feel like the safest response to a lower back strain, it can actually worsen your back pain. Walk and move through your day as you normally do, stopping if anything worsens the pain. Walk 10 to 15 minutes a day at first and work up to more.

How to prevent back pain?

3. Attend physical therapy if recommended by your doctor. Physical therapy is one of the most effective interventions for a back injury. Your physical therapist can also treat you stretches and exercises that will help you prevent strengthen your core and prevent future back pain.

What causes lower back pain?

Lower back strain is the most common cause of lower back pain. It can occur gradually, from overuse, or come on suddenly from injury. Most lower back strain can be treated using non-invasive at home methods. Use ice, heat, or both, and consider taking an over-the-counter medication. Rest in comfortable positions.

7 Simple Ways to Treat a Strained Back Muscle

If you have ever sprained your back muscles, you probably know the answer to “what does a pulled back muscle feel like”?

What is Muscle Strain?

As mentioned earlier, strain is typically an injury to either your tendon or muscles. Tendons are solid fibrous bands of thick tissues that connect muscles to bones. When you strain your back, the tendons and muscles supporting the spine are torn, pulled, or twisted.

Causes of a Strained Back Muscle

Sometimes even simply pulling or twisting a tendon or muscles may result in a strained back. That means, even a single instance of overstressing the lower back muscles or improper lifting can cause back strain. If you have a long-term (chronic) strain, it may be the result of repetitive, prolonged muscles and tendon use.

Can You Diagnose Strained Back Muscle?

Medical professionals diagnose mild strains by studying the medical history of the patients. A qualified healthcare provider reviews the symptoms of the patients and the reason for injury— or performs a physical examination.

How to Treat a Strained Back Muscle

In many cases of a sprained back or pulled back muscle, doctors use non-invasive and standard self-care treatments. Here are some first-step strained upper back muscle treatment options to effectively reduce pain.

Summing Up

All in all, regardless of the reason you develop muscle strain, it is a painful condition and may worsen if not treated on time. The abovementioned seven ways can help you reduce the pain and heal muscles faster.

What are some exercises to help with back strain?

Here are 5 exercises for back strain that are recommended by experts: The abdominal tuck. Core marching. Single knee to chest. Child’s pose. Bird dog hip extension. Before starting these exercises, make sure to keep a few things in mind: Make sure you are pain-free, or your pain is tolerable.

What is back strain?

A back strain occurs when muscles that support the spine are pulled or torn. The pain you experience may range from mild to severe, depending on the seriousness of the injury.

Why do you warm up before exercise?

It is recommended that you warm-up before exercise, as doing so helps with flexibility, blood flow, and improves performance. The abdominal tuck is designed to increase your core body temperature. It warms up the transverse abdominal muscles and supports tissues surrounding the core.

Can you exercise after a back injury?

In addition to medicine, dietary supplements and other treatments, exercise can be greatly beneficial to heal a muscle strain. It is a myth that you have to rest for extended periods and avoid activity after a back injury. In fact, that is usually not recommended. Here are 5 exercises for back strain that are recommended by experts: ...

Is back strain painful?

A back strain can be a painful and frustrating situation. These movements are designed to lessen your discomfort from the injuries. In addition to these exercises, there are other solutions that can help ease your back pain. Take Goodpath’s personalized assessment today.

How to avoid back strain?

Get your back in shape. Exercise and stretch your back muscles regularly. Avoid sleeping on your stomach.

What can I do to help my lower back?

Take painkillers or other drugs, if recommended by your doctor. Non-steroidal anti-inflammatory drugs ( NSAIDs ), like Advil, Aleve, or Motrin, will help with lower back pain and swelling.

What does it mean when your back hurts?

Pain and stiffness in the back. Pain in the buttocks and the legs, often in the back of the thigh. Pain that worsens when bending, stretching, coughing, or sneezing. Since some symptoms of low back strain are similar to those of more serious conditions, it's important to get checked out by a doctor.

What is the cause of back pain in 2021?

Just about everybody will suffer from it sooner or later. One of the main causes of back pain, whether acute or chronic, is low back strain. So what is low back strain? A series of muscles and ligaments in your back hold the bones of your spinal column in ...

How long does it take for a low back strain to heal?

Recovery time depends on how serious your low back strain is. Mild cases may resolve in a couple of days. It can take many weeks for more serious strains. Remember that everyone heals at a different rate. Once the back pain is gone, your doctor will probably want you to start a regular exercise routine.

How to reduce swelling in back?

Do it for 20-30 minutes every 3-4 hours for 2-3 days. You can also ice your back after physical activity. Apply heat to your back -- but only after 2-3 days of icing it first. Use heat on your back only after the initial swelling has gone down.

What tests are needed for low back strain?

To diagnose low back strain, your doctor will give you a thorough exam. You may also need X-rays, MRIs (Magnetic Resonance Imaging), and CT scans. These extra tests may only be needed if your pain doesn't go away on its own or with conservative treatment.

How to recover from a back injury?

10 Exercises You Should Use to Recover from a Back Injury. Around 80% of the American population will experience back pain at some point in their lives. Back pain is one of the most common reasons people miss work. Use these back rehab exercises to strengthen your back muscles and reduce pain. Exercising your back muscles will increase your ability ...

How to get rid of back pain?

Strengthen your back and stomach muscles with partial crunches. This exercise is considered especially safe for people with back pain. First, you lie down with your knees bent and feet flat on the ground. You can either cross your arms behind your back or across your chest.

How to get a long standing position?

Hold your pelvis like this for 20 to 30 seconds. 4. Upper-Body Lifts. Upper-body lifts train the large muscles in your back to help you stand for long periods of time.

How to stop back pain from bending over?

You must bend your back in a way that keeps it straight and protected. First, you start off by bending your neck and chest. Then you bend further down. Keep your lower back bent as you reach for your toes.

How to get rid of back pain from sitting on the wall?

Wall sits are another safe exercise people with back pain can easily do. Start out by standing 10 to 12 inches from the wall. Then lean back until your back is flat and straight up against the wall. Slowly slide down the wall until your knees are bent. Your back should remain pressed against the wall.

What is the best exercise for back pain?

1. Back Rehab Exercises: Pelvic Lift. The multifidus muscle is one of the most important muscles to consider when treating back pain. This is a small back muscle that runs from vertebra to vertebra. Its job is to protect your vertebra from sliding forward in relation to other moving vertebra and gravity.

How to strengthen your lower back and core?

This is one of the best exercises to strengthen your lower back and core. First, you lay down facing up. Put your hands on your hip bones and find a neutral spine. Keep your feet firmly on the ground while you bend your knees.

How to help back pain?

Staying active and avoiding bed rest is recommended when experiencing back pain. Bed rest can lead to a loss of muscle strength and may increase muscle stiffness, adding to pain and discomfort. Sprain and strain is commonly treated with nonsteroidal anti-inflammatory medication, if the pain is mild to moderate.

What is the best treatment for low back pain?

Therapy may include pelvic traction, gentle massage, ice and heat therapy, ultrasound, electrical muscle stimulation and stretching exercises.

What is a lumbar strain?

Lumbar muscle strain is caused when muscle fibers are abnormally stretched or torn. Lumbar sprain is caused when ligaments (the tough bands of tissue that hold bones together) are torn from their attachments. Both of these can result from a sudden injury or from gradual overuse. Lumbar strain or sprain can be debilitating.

How long does it take to recover from a lumbar sprain?

More than 90% of patients completely recover from an episode of lumbar muscle strain or sprain within one month. Heat and ice treatment are recommended on an as-needed basis at home to treat sudden flare-ups of low back pain, along with anti-inflammatory medications.

What causes a swollen lower back muscle?

Low Back Strain and Sprain. When the lumbar (lower) spine is strained or sprained, the muscles and tissues become swollen. This inflammation causes pain and may cause muscle spasms.

Why does my lower back hurt?

Muscle strains and sprains are common in the lower back, because it supports the weight of the upper body and is involved in moving, twisting and bending . Lumbar muscle strain is caused when muscle fibers are abnormally stretched or torn.

How long does low back pain last?

Inability to maintain normal posture due to stiffness and/or pain. Muscle spasms either with activity or at rest. Pain that persists for a maximum of 10-14 days.

How to treat a pulled lower back muscle?

Here are the five most important steps you can take now to help your body recover quickly from and treat a pulled back muscle: 1. Apply cold to the pulled back muscle. You should apply ice to your injury as soon as possible . The sooner you apply the ice the more it will help.

What to do when your back hurts?

When your back hurts, you probably reach for a bottle of painkillers such as NSAIDs and get in bed or crash on the couch. Or you go to the doctor, who may prescribe muscle relaxants. I’m not a fan of Big Pharma’s pills. For one, both NSAIDs and muscle relaxants come with side effects.

How long does it take for a pulled muscle in your back to heal?

The good news is you definitely won’t need surgery. Pulled muscles in the back (whether it’s a strain or sprain) usually heal within days or weeks on their own.

How to get rid of a pulled muscle in the lower back?

Stretching and strengthening exercises. You’ll want to be very careful your first couple of days, but some light stretching can often reduce pain from a pulled muscle in your lower back by relieving tension. Include both strengthening and stretching exercises. Try this easy stretch while lying in bed.

What to do when you pull a muscle?

Key takeaway #4: You can speed up recovery and reduce pain with a few simple at-home remedies: cold and heat therapy, natural anti-inflammatories, rest and stretching.

How to stop back pain from recurring?

You may be able to prevent new or recurring back pain with simple techniques such as massage and meditation . Studies show that massage is an effective way to reduce stress and relax tightened muscles.

How to get a pulled back muscle out of your back?

Apply heat to the pulled back muscle. Try applying heat directly to the area that is strained or sprained right after the ice. This is a powerful way to “double-shock” your back muscles out of the pain-spasm cycle. Apply 20 minutes of ice followed by 20 minutes of heat and repeat up to three times.

How to get rid of lower back strain?

For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength. 3 Walking, cycling, and swimming are some good options for staying active while recovering from lower back muscle strains.

How to treat a pulled back muscle?

Cold helps reduce inflammation, which is the primary source of pain in the first few days. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling , and start the healing process . Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each ...

What to do after a muscle strain?

Right after a muscle strain, it is important to limit your activity level and avoid movements that increase pain. After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak. Stretch.

How long does it take for a pulled muscle to heal?

This common injury ranges from a minor inconvenience to an intense source of pain. It can take several weeks, and in some cases a few months, to heal. 1. A pulled muscle is the common term ...

What is the pain in the lower back?

Aching and stiffness in lower back muscles. Pain that worsens with movement. Pain that radiates to the hips and legs. Limited range of motion. Muscle spasms in lower back area. Pain when sitting, standing, or walking.

What causes a pulled muscle in the back?

Causes and Diagnosis of a Pulled Back Muscle. Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include: Falling, especially if you hit the ground hard or fall in an awkward position. Repetitive movements that stress and irritate the back muscles. Unsafe lifting, lifting while twisting, ...

What is a pulled muscle?

A pulled muscle is the common term for a strained muscle. 2 A strain is a muscle or tendon injury that happens when the tissue stretches or tears. When a ligament stretches or tears, it’s called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.

How to heal a broken back?

Practice good posture and use judgement when lifting heavy items (ask another person to help you). Strengthen your core with abdominal exercises, which can protect your back. Do not sit in one position for long periods of time.

How to get rid of a spinal injury?

Press on the area for 30-60 seconds, then rub the surrounding area in a circular motion. Drink water to stay hydrated when you are recovering from injury. Chronic dehydration can affect the strength and quality of your spinal muscles. If tolerated, try to stay mobile in the first few days after your injury. Move gently.

How to keep your spine straight?

That means avoiding bending, lifting or twisting through the spine. If you need to pick up something from the floor, keep your spine straight. When you brush your teeth or wash the dishes, maintain a straight, neutral spine, bending forward from your hips. Sleep in a position that’s comfortable for your spine.

What does it mean when you throw your back out?

Then, out of nowhere, “OUCH!” – sudden tension and pain in the mid to lower back. Throwing your back out can cause intense low-back pain and stiffness. It can even be an on–the-floor-can’t-move debilitating experience. Typical symptoms include muscle spasms with bouts of muscle tightening and difficulty standing up straight.

How to get rid of a swollen back after 3 days?

Sleep in a position that’s comfortable for your spine. Put pillows under your knees when you are on your back or a pillow between your legs if you sleep on your side. This helps the muscles to release. If your pain persists after the third day, try a little moist heat.

How to get your back to get better after throwing it out?

Move around and stretch every 20 minutes to help prevent injury. Consider lifestyle changes such as losing weight to reduce your chances of recurring back issues. After throwing your back out, it is natural to worry that your back will never get better. Listen to your pain and take care of yourself.

How to stop back pain from bed rest?

Move gently. Mild movement is better than bed rest. Any lengthy bed rest can prolong your back pain. When you are ready, engage in slow, easy stretching such as pulling your knees toward the chest. If it hurts doing any exercise, stop, slow down and try again later. Walking for short intervals can also help.

Exercises to Help with Back Strain

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