How long for back strain to get better?

If you’re experiencing a back strain, one of the first questions on your mind is likely “How long will it take to get better?” Unfortunately, there’s no simple answer to that question. The amount of time it takes for a back strain to heal can vary widely depending on factors such as the severity of the injury and lifestyle factors like diet and exercise. In this article, we’ll explore some of those factors in more detail and offer some tips for recovering from a back strain.

What Is a Back Strain?

First things first: what exactly are we talking about when we refer to a back strain? Basically, this term refers to an injury sustained by the muscles or tendons in your back. It often happens when you overextend or twist your back unnaturally – say by lifting something heavy with poor form – but can also occur due to repetitive motions if you perform certain activities frequently or poorly (e.g., sitting at a desk all day without good posture). Symptoms include pain and stiffness in your lower or upper back that may worsen with movement.

Different Types Of Back Strains

Before diving deeper into recovery timelines associated with types of strains let us briefly define them:

  • Lumbar spinal ligament sprain
  • Thoracic spinal ligament sprain
  • Lumbar muscle spasm
  • Facet joint sprain

Each type has its own unique set of symptoms ranging from severe pain while standing up/moving around (Think: Feeling stiff as cardboard) down through dull constant ache towards sharply intense muscle spasms (Picture yourself trying not to blink because every movemet hurts).

Severity Matters

As mentioned earlier the duration required for complete recovery depends upon numerous factors including how bad was the damage caused by stretching/pulling/tearing whatever affected part(s) which determines whether it’s considered mild/moderate/severe which ultimately directly impacts duration from healing to full recovery. In general, mild strains may only take a few days to recover from (Yay!) while moderate strains can take several weeks(Boooo!) and severe strains may require months of rest and therapy. (Ouch!)

Individual Factors

Aside from the severity of your injury, there are certain individual factors that can impact how quickly you recover from a back strain.


It’s no secret that as we age our bodies become less resilient (as much as we hate it). This is true when it comes to recovering from injuries like back strains – an older person may find they’re unable to bounce back as easily or quickly than someone younger with similar symptoms. As per studies, individuals above the age of 40 observed taking longer/struggling more compared to their younger counterparts under same set conditions for recovery.


There’s also an environmental side which impacts overall well-being including nutrition/diet/hygine amongst others. A poor diet lacking essential vitamins & minerals for good health mixed with not enough water intake promotes stalling natural immunity processes which indirectly affects damage repair cells involved in repairing strained muscles/tissues. By practicing regular exercise/movement in addition proper posture awareness during activities involving standing/sitting/torso rotation one increases chances of preventing debilitating back pains(Yes!). Your lifestyle habits plays a major role in fastening/lengthening your recover process but still remember – Take some time off (Think: Resting on couch holding onto TV remote for dear life while indulge away nice cuppa tea/coffee trip…AAAHHH!! Pure Bliss!)

Treatment Options

So by now if you’re going through any sorta pain-ful stimuli at this point I’m sure all this talk about extensive healing process got you down 😔 fear not grasshopper; there are treatments available:

Over-The-Counter Treatments

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen and naproxen can help relieve pain &reduce inflammation . However individuals with side effects from use of medicine eg. stomach ulcer/gastro-intestinal issues etc should consult a doctor before trying off the counter remedies.

Chiropractic Treatment

Another option is to seek chiropractic care, which typically involves manual adjustments of your spinal column to improve alignment (Think: Cracking back/knuckles multiple times). For some people this will provide significant relief while others may require further medical attention.

Heat Therapy

Some folks find heat therapy particularly helpful for dealing with symptoms related to back strains by means of keeping strained muscle areas warm and relaxed between activities to avoid uncontrolled muscle spasms. Application methods are usually via warm towel or hot compresses(Think: Heating pad providing gentle relaxing/hugging sensation around affected area)

Stretching &Physical Therapy

Stretching exercises​/ Physical therapy recommended after initial recovery period as part of rehabilitation plan needed ensures restoration muscles/back on track towards increased strength/flexibility prior have any additional activities involving heavier loads/deep ing stances not beyond their physical capabilities).

Coping Mechanisms

This sudden experience not only generates temporary physical discomforts but brings other aspects wherein one tenda struggle regulating emotions – Feelings of confusion/stress arising due journey through recovery process compounding existing distress making it difficult manage day-to-day matters:

Here are some suggestions for how you can cope with these feelings during your recovery period:

  • Be patient(Yup! Sounds cliche but its true so bear/bare-with me), set realistic expectations.
  • Get support; discuss options available assess needs strategy effectively work-around based upon different emotional responses might encounter.
  • Engage in relaxation techniques like meditation/yoga that allows calming resonance practicing mental clarity hence resolving anxiety
  • Follow through healthcare professionals recommendations/develop/review health plan that includes setting achievable goals for recovery.


While a back strain may be painful and take some time to recover from, rest assured there are steps you can take to help yourself feel better. Keep in mind that your individual circumstances will play a big role in determining how quickly you heal – so try not to compare yourself too closely with others who have experienced similar injuries or even achieved faster than expected results.

(Yayy!)Pain does eventually fade away and once it does this experience will become another chapter of past rememberence while gradually cherish throughout life… One thing’s for sure – slow healing is no fun but by keeping up spirits high + positive mindset along with adherence proper precautionary measure an individual reduces likelihood developing chronic pains &future complications your future muscle/tissue-health (Hurray!!)

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