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How To Relieve Muscle Strain In Lower Back

Treating A Sprain At Home

How to Treat a Low Back Muscle Strain at Home
  • 1Ice 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.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • Some experts suggest icing for the first 24 hours, then switching to heat.
  • However, experts disagree over the efficacy of ice or heat for an injured back, so feel free to use the method that feels best to you.
  • 2Apply heat for spasms, stiffness, and pain relief. Heat does not reduce swelling, but it is more effective at relieving stiffness than ice, and some people find it more effective at relieving pain. Apply a heating pad wrapped in a cloth, or use it through 1 or 2 layers of clothing.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • Apply for 15-20 minutes, then remove for at least that long.
  • Never fall asleep with an electric heating pad against your skin.
  • 3Take over-the-counter drugs to reduce pain and swelling, as needed. Take NSAIDs according to the instructions on the label. Never exceed the recommended amount.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source
  • If you cannot take NSAIDs, make an appointment with your doctor to explore alternatives.
  • Recovery Time For A Pulled Muscle In Back

    Back muscle strain recovery time greatly depends on the extent of muscle tissue damage that you had. So, knowing how long a pulled muscle lasts can be difficult to specify.

    However, Dr. Lawrence Gulotta from the Hospital for Special Surgery says that the length of time pulled or torn muscle takes to heal is as follows:3

    • Mild back muscle strain should heal in 2-3 weeks if you apply hot and cold treatment to the muscle injury.
    • A severe back strain or pulled muscle that shows signs of swelling may take between 2 and 3 months to heal completely and be free of pain.
    • A complete back muscle tear may need surgery to reattach the muscles and tendons.

    How To Tell If Your Lower Back Pain Is Muscle

    by Dr. Don DuffAug 20, 2019

    The low back is a fairly complicated structure, so its no wonder the majority of peopleexperts estimate up to 80% of usexperience pain in this area of our bodies at some point in our lives. In fact, back pain is one of the most common reasons for visits to the doctors office.

    The key to relieving back pain is understanding the cause. But diagnosing the of a patients pain isnt always a straightforward exercise. It could be muscle, joint, or disc-related in some cases, it may even arise from issues unrelated to the back. So how can you tell if your back pain is muscle- or disc-related, or attributable to something else entirely? Well cover all the possibilities in this post.

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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.

    When To Start Exercising

    Relieve Your Lower Back Pain and Muscle Strains with a ...

    When back pain is severe, remain up and around to the extent possible. Extended bed rest is not good during a bout of severe back pain, but neither is rushing into stretching and strengthening exercises, according to research.

    “If you have an episode of low back pain and try to start exercising the next day, that turns out not to be that helpful,” Dr. Katz says. Instead, resume your normal activities as soon as possible, but avoid lifting heavy weight and engaging in physical activities that exert sudden stresses on your back, like jogging or shoveling snow.

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    Avoid Laying Down For Long Periods Of Time

  • 1Some physical activity can help you heal. While it is important that you take it easy, lying down for too long can actually slow down your healing time and can make your symptoms last longer. Try to get up and walk around for at least a few minutes every hour or so. Feel free to do activities that dont cause you too much pain. Stay as active as you can to help speed up your recovery time.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source
  • Try getting up at least once every hour. You could also take short walks every now and then to keep from lying down for too long.
  • Causes Of Pulled Torn Or Strained Muscle In Back

    Unfortunately, all of us at some point in our lives will suffer from some degree of upper back pain, middle back pain, or lower back pain. In fact, according to a report published in 2014, lower back pain is the number one cause of lost days at work. The report described back pain as a major health condition that affects about 10% of people and is a leading cause of disability worldwide.4

    Recommended Reading: Back Pain Cleveland Clinic

    How Can I Prevent Low Back Strain

    Here are some tips to help you avoid low back strain:

    • If you feel any low back pain during physical activity, stop.
    • If you feel low back pain within a day of stepping up your workout, take it easy for a few days.
    • Get your back in shape. Exercise and stretch your back muscles regularly.
    • Avoid sleeping on your stomach. Sleep on your back or your side, and wedge a pillow under or beneath your legs.
    • When picking up something heavy, bend at the knees, not at the waist.
    • Lose weight if you are overweight.
    • Adopt good posture. Sit straight in chairs, with your back against the chair’s back.

    Show Sources

    Causes Of Strain In Lower Back Muscles

    Lower Back Pain Relief – Back Strain Stretches and Exercises

    As one of the most common injuries among adults, lower back strain can occur due to a broad range of causes, including:

    • Sudden impact from a fall, collision, or athletic activity
    • Repetitive motion that causes stress on the muscles and joints
    • Lifting while twisting, or lifting an object that is too heavy
    • Poor posture or incorrect form when performing activities
    • Weak or imbalanced muscles in the back and abdominals
    • Excess weight that causes stress in lower back muscles

    Lower back muscle strain is typically diagnosed by a medical professional after performing a physical examination and evaluating your history of injury. In cases of severe pain, other tests such as an x-ray or MRI might be performed to rule out other types of injuries.

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    Daily Moves To Prevent Low Back Pain

    Stretching and strengthening daily is your best bet to delay the next attack of low back pain.

    When low back pain flares up, most men can’t do more than grit their teeth, reach for a numbing cold pack, and wait for it to get better. Four out of five of us experience low back pain sometime in our lives, but this common source of suffering is also an opportunity.

    “An episode of acute low back pain is a call to action for people who are simply not exercisers,” says Dr. Jeffrey N. Katz, professor of orthopedic surgery and medicine at Harvard Medical School. “It is a good time to make a commitment to exercise when you are starting to feel a bit bettertypically in a few weeks.”

    It’s important to understand that exercise is not guaranteed to eliminate back pain however, exercise could make it less frequent. “You could have a lower risk of flare-ups over the subsequent year,” Dr. Katz says.

    Bird Dog Hip Extension

    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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    Low Back Muscle Strain

    There are several muscles either side of the lower back. There is Erector Spinae, Quadratus Lumborum as well as numerous small muscles like Multifidus and larger swathes of tissues like the thoracolumbar fascia and Latissimus Dorsi.

    With lifting and twisting these muscles are vulnerable to being strained and torn, as well as prone to going into spasm and protective tightness when other issues deeper in the back kick in.

    Treatment starts with a thorough assessment of the origin of the problem followed by hands-on work to resolve the spasm and tightness as well as the causes like facet joint locks and disc issues.

    Lower back pain is one of our most common conditions we see and one we enjoy treating immensely. NICE recommended,manual therapy for managing low back pain with or without sciatica, but only as part of a treatment package including exercise.

    This is exactly what we do!

    Find A Natural Way To Treat Lower Back Muscle Strain Backrack Spinal Decompression Treatment

    Treatment For A Pulled Lower Back Muscle

    Backrackis a unique spinal decompression device that has been carefully engineered bythe brightest minds on Harley Street to treat back pain associated with musclestrain. It is safe for at-home use, requires no supervision, and the best part?There are no side effects associated with this form of treatment.

    Soif youre ready to take your recovery from back pain to the next level, jointhousands of people who have already achieved that thanks to the Backrack.

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    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.

    How To Treat A Pulled Muscle

    Prevention should always be the primary goal:

    • Maintain strong abdominal and back core muscles to help stabilize your spine and prevent strain on back muscles.
    • Live a healthy lifestyle, including weight management and low-impact aerobic exercises, to build muscle strength and prevent strain.
    • Maintain a neutral posture when sitting or standing.
    • Utilize leg muscles instead of back muscles when lifting objects to prevent back muscle fatigue and injury.

    Muscular back pain usually goes away after several weeks of home care, says Dr. Van Dien. Despite the popular belief that you must rest, early mobilization and walking following an acute back strain will help keep muscles loose and prevent further lower back tightness. Over-the-counter anti-inflammatory medication and alternating ice and heat can be helpful with the initial onset of pain. Your doctor may also recommend a course of physical therapy.

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    What Are The Risks

    Long bed rest can lead to slower recovery.Staying in bed for any prolonged period can make you stiff and increase pain. When you dont move and bend, you lose muscle strength and flexibility. With bed rest, you lose about 1 percent of your muscle strength each day. And you can lose 20 to 30 percent in a week. It becomes more difficult to return to any activity. As you become weaker and stiffer your recovery takes longer.

    Who needs bed rest?Almost no one! The only people who might require time in bed are those with unstable spinal fractures awaiting surgery.

    What can I do for the pain?Hot or cold packs often help. Some people can get pain relief from non-prescription analgesics or anti-inflammatory drugs such as ibuprofen or naproxen . But no medication should be taken for an extended period of time.

    When should I see a health care provider?You should see your health care provider right away if:

    • You have severe continuous back pain that lasts longer than 48 hours.
    • You have severe continuous back pain and fever.
    • You have back pain with accompanying pain, numbness or weakness in one or both legs or feet. Your leg symptoms are more disabling than your back symptoms.
    • You have back pain and the onset of numbness in your private/genital region or changes in your ability to control your bladder and bowel function.

    Left Side Low Back Pain

    Pulled Muscle In Low Back? 3 DIY Treatments

    Many people experience muscle pain on only one side of their back. This can be due to compensating for a sore joint, like a hip or knee. For example, if one of your hip joints is weak, you may be putting strain on the opposite side of your lower back to make up for that.

    However, lower back pain on your left side may also be due to:

    If you do pull a lower back muscle, there are several things you can help relieve the swelling and pain.

    Read Also: Exercise For Lower Back Pain Mayo Clinic

    When Should I Contact My Healthcare Provider About A Back Strain Or Sprain

    • You have severe pain and cannot walk more than a few steps.
    • You have numbness in the area of injury or down your leg.
    • You have injured your lower back several times before.
    • You have a lump or area with an unusual shape.
    • You have pain that interferes with sleep.
    • You have obvious weakness in an extremity after an injury.

    Last reviewed by a Cleveland Clinic medical professional on 11/09/2018.

    References

    How Is Lumbar Strain Diagnosed

    In addition to a complete medical history and physical exam, diagnostic procedures for low back pain may include the following. However, during many initial assessments and exams, specialized tests aren’t usually recommended.

    • X-ray. A diagnostic test that produces images of internal tissues, bones, and organs onto film.
    • Computed tomography scan . This is an imaging test that uses X-rays and a computer to make detailed images of the body. A CT scan shows details of the bones, muscles, fat, and organs. A CT scan shows detailed images of bones, muscles, fat, and organs.
    • Magnetic resonance imaging . A diagnostic procedure that uses a combination of large magnets, radiofrequencies, and a computer to produce detailed images of organs and structures within the body.
    • Radionuclide bone scan. A nuclear imaging technique that uses a very small amount of radioactive material, which is injected into the bloodstream to be detected by a scanner. This test shows blood flow to the bone and cell activity within the bone.
    • Electromyogram . A test to evaluate nerve and muscle function.

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    How To Treat A Pulled Back Muscle In 8 Steps

    A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. Or it may appear gradually, getting progressively worse over several days. 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 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, its called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.2 In most cases, you can manage and treat symptoms at home. But if the pain is unbearable or makes it difficult to move, see a doctor.

    How Are Back Sprains And Strains Diagnosed

    Pin on Back care

    Mild strains and sprains can usually be diagnosed based on a medical historyincluding a review of the symptoms and how the injury occurredand a physical examination by a healthcare provider. In cases of more severe strains and sprains, especially when there is weakness or loss of function, an X-ray may be taken to rule out a fractured or herniated disc as the cause of the back pain.

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    Ways To Treat Lower Back Strain

    1. If you think the object is just too heavy, dont lift it alone. Instead, postpone the transfer of the object until you can get someone to help you carry it. If two or three people cant lift it, its probably too heavy for people to carry safely. Use the appropriate carry equipment to transfer the object from point A to B.

    2. Just before lifting a heavy load, spread your feet so that the load will be distributed more evenly throughout your legs and feet. This immediately reduces the strain on your back because the legs are forced to carry most of the load. Feet that are spread wide also provide a wide base to your entire body, which provides better stability.

    3. Dont lift objects from a distance. Lift an object only when you are really close to it, so your back wont have to bend or twist too much.

    4. If you have to lift something heavy off the ground, avoid bending at your waist. Instead, transfer your weight to your knees and let your sturdy legs do the lifting for you. Bend your knees, grab the object and slowly straighten your knees. That way, your back has been spared the ordeal of having to strain against gravity while lifting a heavy object.

    5. The further away an object is from your body, the heavier it will feel. If you are carrying a child, for example, try embracing the child while carrying it, instead of holding the child a few inches from your chest. Youll notice a significant difference immediately.

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