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How To Heal Lower Back Strain

Back Muscle Strain When To See A Doctor

How to HEAL a Lower Back Injury FAST | Easy Step-By-Step Guide

According to the U.S. National Institutes of Health, in most cases, you can treat pulled and strained back muscles at home. Home remedies help to improve the healing time and you should be pain-free quicker.

However, there are some conditions that require you to seek medical advice for your pulled upper back muscle or low back pain.17, 18 These are:

  • Tingling or numbness in your back, arms, or legs.
  • You suffer intense back pain after a severe trauma like a car accident or falling.
  • You notice weakness or pain in your legs.
  • You have signs of a fever.
  • You lose control of your bladder or bowels.
  • Severe back pain, especially low back pain that wakes you up in the middle of the night.

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Acupuncture For Low Back Pain Relief

Acupuncture can be moderately effective for chronic low back pain. With acupuncture, fine needles are inserted into various points around the body.

Acupuncture practitioners hypothesize that when these thin needles are inserted into the skin and then stimulated by twisting or tapping, naturally occurring chemicals such as endorphins, serotonin, and acetylcholine are released to relieve pain.

Anecdotal evidence suggests acupuncture can be an effective pain reliever. Further scientific and clinical studies are underway to prove the efficacy of acupuncture therapy.

Exercise For Lower Back Pain

There are a number of exercise therapy you can undertake for faster recovery from lower back pain. But it is important that you inquire from your therapist on which type of exercise to perform depending on your condition. Some exercises are extreme and can cause more harm rather than helping. Let your doctor recommend which ones are good for you. Here are some of the exercise that helps in reducing and treatment of lower back pain.

  • Hamstring â This is whereby you pull your legs as you sit or lay on your back, then you straighten them.
  • Back Flex â In this exercise for lower back pain you will push your body off the floor as you keep your hips on the floor.
  • Hip Flex â In this exercise for lower back pain you keep your abdominal muscle tight and you slowly lean forward until you feel a stretch in your groin and hip.
  • Lumbar Arc â here you will lie down, fit your hips until your spine is lined with the floor and your buttock and abdomen muscle tight.
  • Half Sit Up â In this type of exercise for lower back pain, sit on the floor, put your legs in rectangular position and your heels in a hip width position and apart on the ground, your tip toes should point up cross your arms on your chest and keep your upper part in a straight posture and leaning a little bit backwards. Then slowly bend backwards and do not roll backwards and also ensure that your head is kept straight and up.

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Oh My Aching Back Back Sprains And Strains And How To Treat Them

About 80% of us experience back pain of some kind during our lifetime. In the majority of cases, pain occurs in the lumbar spine , because this is the area that bears the most weight, especially when moving, twisting, and bending. Back sprains are caused when ligamentsthe tough bands of tissue that hold bones togetherbecome overstretched or torn. Back strains involve a muscle and/or tendon. However, many times the source of the pain can’t be clearly defined. Sometimes the condition or injury that triggered the pain may be healed, but the pain still persists.

Should I See A Chiropractor For My Back Pain


Spinal manipulation is used by chiropractors and osteopathic physicians to treat low back pain in selected patients. Spinal manipulation applies hand pressure to areas of the low back to relax irritated muscle and lessen the intensity of the pain.

Traction, using pulleys and weights to lengthen and stretch the spine can result in temporary relief. Both techniques will not treat any underlying causes of back pain, but rather offer a temporary relief from lower back pain.

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Treatment For A Pulled Back Muscle

Except in the cases of severe injuries, most of the time, a pulled back muscle may be treated at home with RICE .7 Working with a physical therapist may help move along your recovery because you may have access to more advanced treatments such as cryotherapy, active compression, and contrast therapy.

Put Good Posture To Work

Since we spend so many hours at work, many back injuries can occur at a desk, especially if you sit at a computer for most of the day.

  • Practice safe sitting, upright with your back and shoulders against the back of the chair, feet firmly on the floor
  • Sit in a well-constructed, ergonomic chair with good back support
  • Use a desk that is stable 2830 above the floor
  • Tilt your keyboard down and slightly away from you for better wrist posture
  • Take breaks to stretch or go for a walk to get the blood flowing again

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Is It Time For Back Surgery

Back surgery is often a last resort when all other treatment options have been tried. Surgery may be considered an option to relieve pain caused by serious musculoskeletal injuries or nerve compression resulting from vertebrae shifting or collapsing.

Back surgeries often have a long recovery period, and some patients may lose mobility and flexibility post-surgery. It is also important to note that not all surgical procedures are successful. As such, it is important for patients to talk with their physicians and know all of the risks associated with a procedure before undergoing back surgery.

Essential Oil Soothing Muscle Rub

Lower Back Injury Recovery Length | HOW TO SPEED UP HEALING TIME

Another way to help take the pain out of strained back muscles is to make your own soothing essential oil muscle rub. Many essential oils have properties that relax damaged and irritated muscles and tendons. Also, the massaging process helps to stimulate blood flow and reduce the time a pulled muscle takes to heal.

For example, a study in 2016 found that a mixture of lavender, rosemary, and peppermint essential oils helped to reduce chronic shoulder pain in 30% of people who used it.16

How to use essential oils for back pain relief:

If you have pulled a muscle in your back, you should make your own pain-relieving massage oil to help heal a pulled back muscle. This is what you should do:

  • Mix 4 drops each of rosemary, peppermint, and lavender essential oils with 1 oz. carrier oil such as sweet almond oil.
  • Massage the therapeutic essential oil mix into your rhomboids, trapezius, or latissimus dorsi muscles to ease the strain.
  • Use twice a day, and to get rid of knots in your back continue using until your back pain has eased and you no longer have symptoms of a pulled or torn muscle.
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    How Long Does Lower Back Pain Usually Last

    Lower back pain can be categorized as acute, subacute or chronic. Acute episodes of lower back pain usually last from a few days to 4 weeks and subacute lower back pain lasts between 4 to 12 weeks. However, according to the National Institutes of Health, about 20 percent of people with acute back pain go on to develop chronic back paindefined as pain that lasts 12 weeks or longer. Even in these cases, there are many different treatment options to help relieve lower back pain symptoms.

    When your back is really killing you, you might worry something is seriously wrong. The same goes for back pain that seems unending. The good news is that while back pain is a major inconvenience, it is rarely an urgent medical issue. In fact, most of the time you dont have to treat it. Back pain usually resolves on its own unless you have a major underlying issue.

    Rub On Medicated Creams

    Skin creams, salves, ointments, or patches may help when your back feels stiff, sore, and tense. Many of these products contain ingredients such as menthol, camphor, or lidocaine that can cool, heat, or numb the affected area.

    Put on creams right where you hurt. Ask someone to apply it if you have trouble reaching the spot.

    âIt’s not going to be a mainstay at providing significant relief, but it can calm things down,â Ray says.

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    How To Prevent Deadlift Injuries

    Undeniably, prevention is best. No one wants to sit on the sidelines or put their goals on hold. The most obvious part of prevention is ensuring your body is properly warmed up before any exercise. This may mean performing dynamic stretches and doing a few deadlifts without weight. Afterward, youll want to stretch or ice sore muscles .

    Additionally, you may want to invest in wrist straps, wraps, gloves, or knee sleeves and a weight belt. These all can aid you in maintaining proper bracing of the core, keeping your grip on the bar, and maintaining your form during your deadlift training.

    If youre open to a deadlift variation, you may also want to introduce the trap bar into your deadlift routine. Trap bars are similar to a barbell, except they have an opening in between two parts of the bar that you stand in. This trap bar deadlift allows you to develop the glutes and hamstrings, with less fear of injury or stress placed on the lumbar spine. It can also help you find a better position if you struggle to stay close to the bar during your deadlift sets.

    If at any point you feel any pain, pulls, or aches, stop and assess. This could be a sign of a potential injury or an incoming injury. At this stage, it may be best to leave the deadlifting for the day or reduce your weight.

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    Living With Lumbar Strain

    Daily Health Post: 17 Best Home Remedies for Back Pain Relief

    Cold reduces swelling. Both cold and heat can reduce pain. Protect your skin by placing a towel between your body and the ice or heat source.

    • For the first few days, apply an ice pack for 15 to 20 minutes .
    • After the first few days, try heat for 15 minutes at a time to ease pain. Never sleep on a heating pad.
    • Over-the-counter medicines can help control pain and swelling. Try aspirin or ibuprofen.

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    How To Treat Lower Right Back Muscle Strain

    The initial pain from a muscle strain may be severe, but it will likely subside over a few days. Read:A Guide to Lower Right Back Pain

    Muscle strains occur when a muscle is pulled beyond its normal limit, causing the muscle fibers to overstretch or have small, microscopic tears. While this type of injury is typically minor and heals without complications1, the pain may be severe and your back may be markedly stiff.

    See Lower Back Muscle Strain Symptoms

    A back muscle strain is usually the result of an indirect injury1,2 such as from swinging a golf club or twisting the right side of your back to lift a child off the floor. Sometimes, you may also strain a tendon along with the muscle.

    The Genetics Of Back Pain

    Your experiences with back pain may have a lot to do with your individual genetic makeup. “The symptoms associated with back pain are highly variable,” says Dr. Rainville. “Pain can last anywhere from a day to three months.”

    And just as some people are prone to heightened pain which may occur in people with conditions such as fibromyalgia some people are at the opposite end of the spectrum and less prone to pain.

    Research has shown that the tendency to experience more or less back pain runs in families. For example, identical twins often have similar histories of back pain, says Dr. Rainville. This is the case even if they have completely different lives and experiences for example, if one twin has a desk job and the other performs heavy labor in construction. “These things are likely highly genetic,” says Dr. Rainville.

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    There Are Different Types Of Back Pain

    Back pain can be acute or chronic . It can feel like a sudden, sharp pain or a dull, constant ache.

    Acute back pain lasts from a few days to a few weeks. Its often caused by an accident, fall, or lifting something thats too heavy. Acute back pain usually gets better on its own, without any treatment. But there may be times when you need to get medical care. Find out when to call a doctor or nurse about back pain.

    Chronic back pain lasts for more than 3 months. Its much less common than acute back pain. Most chronic back pain can be treated without surgery.

    How Is Lumbar Strain Treated

    How To Recover After A Deadlift Injury Within 48 Hours And Heal Lower Back Pain

    Specific treatment for a lumbar strain will be discussed with you by your healthcare provider based on:

    • Your age, overall health, and medical history
    • Extent of the injury
    • Your tolerance for specific medicines, procedures, and therapies
    • Expectation for the course of the injury
    • Your opinion or preference
    • Ice packs and/or heat and compression applied to the back
    • Exercises
    • Stretching and strengthening exercises
    • Education regarding the use and wearing of appropriate protective equipment

    Medicines, such as anti-inflammatories and spinal injections, may also be used to relieve pain and inflammation.

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    Are You Making Your Back Pain Worse

    Don’t be guilty of exacerbating your already achy back. Try these tips for preventing added low back pain:

    • Wear comfortable, low-heeled shoes if you are on your feet all day.
    • Don’t slouch when standing or sitting.
    • At home or work, make sure work surfaces are at a comfortable height.
    • Warm-up and stretch before exercise or other strenuous physical activity.
    • Don’t try to lift objects that are too heavy and don’t twist while lifting.
    • Live a healthy lifestyle, stop smoking, and keep off the extra weight.

    How To Recover From Deadlift Lower Back Injury: Conclusion

    Some exercises are a little riskier than others. The deadlift is one of them. But many people deadlift safely and properly every day without experiencing injuries. If you find yourself with a deadlifting injury, follow the directions above and ask yourself if youre doing the exercise properly. Ask a personal trainer or a knowledgeable friend to analyze your form and give you pointers so you dont injure yourself in the future.

    If your form is good, talk to a chiropractor about your posture and your back. Weak muscles and a misaligned spine may also contribute to deadlifting injuries and should be corrected as soon as possible.


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    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 strain, it may be the result of repetitive, prolonged muscles and tendon use.

    As we discussed above, a sprain may occur after a sudden twist, fall, or a blow to the joint, affecting its normal position. All these conditions can stretch the ligament beyond the normal movement range and cause injury.

    In addition to that, there can be many factors that may put you at greater risk of getting a sprained or strained back. These can include:

    -Curving your lower back excessively

    -Having weak abdominal or back muscles

    -Being overweight


    Usually, athletes and sports persons experience this problem as their daily routine involves a lot of pulling, pushing, and weight lifting. They are at higher risk of a lower back injury.

    Bird Dog Hip Extension

    7 Ways to Relieve Back Pain Naturally

    Why its beneficial:

    The bird dog hip extension is designed to improve low back stability. It also helps to reactivate and stabilize your abdominal muscles during movement.

    Try it:

  • Kneel on a mat with both hands down and arms shoulder-width apart.

  • Start by engaging and tightening your core muscles.

  • Slowly straighten one leg behind you while maintaining a flat back.

  • Return the straightened leg back to the starting position.

  • Repeat on the other side.

  • Perform 10 repetitions, while holding each for 20-30 seconds.

    Modification: If this causes any discomfort, lift your leg only several inches off the ground rather than reaching full extension.

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    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.

    If patients have severe sprains and strains and there is loss of mobility and weakness, a healthcare provider takes an X-ray to rule out aherniated disc or fractured as the back pain cause.

    Strained back vs. herniated disc is a common phenomenon that confuses many people. It is important to understand that disc herniation is a more painful condition than back strains and requires long-term treatment, depending on the severity of your condition.

    What Does Low Back Strain Feel Like

    Symptoms of low back strain include:

    • 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. Any numbness and weakness in your legs, or bowel and bladder problems, can be a sign of nerve damage — and that needs immediate medical attention.

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

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