Lower back muscle strains, commonly called pulled back muscles, occur when fibers in a muscle begin to tear from being overstretched or overused. Read Pulled Back Muscle and Lower Back Strain
When your back pain suddenly flares up, discontinue the physical activity that you’re doing. Don’t push through your workout or continue to do chores around the house. Your immediate priority is protecting your lower back from further injury. Overusing a strained back muscle may worsen the damage and delay the recovery.
See Lower Back Muscle Strain Symptoms
Typically when a lower back muscle is stretched or torn, the surrounding area becomes inflamed. The body’s natural response is to rush blood to the injured area, which causes swelling and can sometimes trigger spasms.
Watch: Video: What Is Your Back Muscle Spasm Telling You?
Certain over-the-counter medications can help to reduce the inflammation. These nonsteroidal anti-inflammatory drugs (NSAID) include ibuprofen (Advil, Motrin) and naproxen (Aleve). Taking these medications may temporarily reduce swelling and provide relief. Talk to your doctor or pharmacist and follow the label’s directions before you use these medications.
See Medications for Back and Neck Pain
Applying ice to your lower back is another way to keep the inflammation and swelling down. Applying ice can also decrease tissue damage and ease your soreness.
See Ice Packs for Back Pain Relief
If you don’t have an instant ice pack on hand, you can:
Watch: Video: How to Make 5 Quick and Easy Ice Packs
Whatever you use, wrap it in a towel first to protect your skin from ice burn.
Apply cold therapy for no more than 20 minutes at a time with at least 2 hours rest between applications.
See Ice Massage for Back Pain Relief
Sometimes a back muscle strain can make it difficult to sleep. Find a firm surface—such as a floor, recliner, or mattress—and lie on your back to minimize stress on the spine.
If you’re on a mattress or floor, use pillows to recline. Place two or three pillows behind your upper back and a pillow under your knees to elevate them. This position, as opposed to lying on your stomach, may be most comfortable when managing a lower back strain.
See Mattresses and Sleep Positions for Each Back Pain Diagnosis
If needed, get plenty of rest in this position for the next day or two. And remember to take short walks occasionally to reduce discomfort and stiffness.
After 24 to 72 hours, you may consider:
Some pain and stiffness are expected for the next couple of weeks as your muscles heal. If symptoms don’t improve or they continue to interfere with daily activities, contact your health care provider.
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Causes and Diagnosis of Lower Back Strain
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