What to do for lower back muscle strain?

If you are reading this, I am guessing you have a lower back muscle strain, and now you are freaking out wondering what to do! Well, don’t worry because I’ve got your back. In this article, we will go over what causes the pain in your lower back muscles and how to relieve that pain using simple yet practical remedies.

Understanding Lower Back Muscle Strain

Your lower back consists of several muscles whose primary function is to support your spine as well as aid in movement. When one or more of these muscles tear, pull or twist abnormally on physical exertion beyond their usual capacity – voila! Welcome to lower back muscle strain club!

Symptoms of Lower Back Muscle Strain

There can be severe discomfort from mild to chronic pain varying with time’s duration. Some common symptoms include:

  • Pain
  • Tenderness
  • Stiffness
  • Swelling

The problem often eases up during rest but returns promptly when the person resumes activity.

So enough introduction talk let’s dive deep into actionable items!

16 Best Solutions for Relieving Lower Back Muscle Strain

1) Heat/Ice Therapy

At least one member of my family insists that cold therapy works best for strained backs while another can’t live without hot packs; confounding right? So which one should we opt for?

Here is an insight – apply ice if it has been less than 48 hours since the onset of injury (it constricts blood vessels hence reduces swelling). Conversely, heat application relaxes sore tissues by enhancing blood flow hence promoting healing after two days post-injury.

Recommendation: Apply either once per day for about twenty minutes at a time.

2) Engage In Stretching Exercises

One thing that aggravates muscle strains is lack of flexibility. Therefore engage in some easy-to-do stretches targeting your lower back muscles to get them relaxed and supple.

Bonus – this physical activity will also help you in catching some essential rays for vitamin D.

Recommendation: Five to ten minutes sessions; twice a day

3) Take A Break From Strenuous Physical Activity

The last thing you want is to exacerbate the pain that comes with muscle strain. Hence it would be best if you took a break from abnormally-demanding physical activities or exercises until the situation improves.

It may seem unproductive, but giving your muscles ample opportunity to heal will save you time in the long term.

4) Elevate Your Feet Above The Pelvis Level

Place pillows under your legs while lying down as it raises blood flow towards an injured area hence reducing inflammation and pain.

5) Use Massage To Relieve Muscle Strain Pain And Improve Circulation

A gentle massage helps relax tense muscles by increasing circulation, thereby decreasing swelling and promoting healing of tissues.

Even better, seek professional masseuse services to do it effectively correctly!

6) Wear Proper Shoes

Your chosen footwear can make or break your comfort level when dealing with lower back strains. Specifically, wear shoes with supportive soles and ones whose heels are not too high (>1 inch).

For example shoes like oxford pair well with slacks instead of sneaking around after dark trying to pretend they’re running shoes (I’m talking about people wearing timb’s ‘Boots Skoots’!).

7) Go Swimming As Part Of Your Cold Therapy

Swimming provides cold therapy benefits without placing excessive force on strained tissues owing to its low-impact nature. Plus, swimming also works out other muscle groups in your body further improving overall health.

8) Over-The-Counter Medications For Lower Back Strains

Sometimes applying heat/cold does not adequately reduce inflammation/swelling or relieve pain. Consider taking over-the-counter (OTC) drugs like ibuprofens or acetaminophen under professional guidance.

9) Sleep On Your Side With A Pillow Knee

Sleeping on your back is not the optimal sleeping position when recovering from lower back muscle strain as it strains them all night.

Instead, sleep on your side with a pillow between your knees to align our spine and cushion any pressure on acute areas.

10) Get Physical Rehabilitation Services

Suppose you have tried most remedies suggested above unsuccessfully for more than ten days consecutively then seek medical services. Health care professionals will put together a customizable physical therapy regimen that works best for you.

11) Try Acupuncture As An Effective Massage Alternative

Acupuncture provides excellent relief for muscle strain discomfort by targeting precise acupuncture points relevant in promoting healing of inflamed muscles- go get ”Pricked.”

12) Use Anti-inflammatory Supplements

Antioxidant supplements such as omega three fatty acids work well in reducing inflammation hence lessening lower back pain.

Suggested dosage – Three thousand mgs per day

13) Use Good Posture At All Times

Bad posture places unnecessary force on susceptible tissues already strained and may derail the healing process. So endeavor always to maintain good body posture- WatchOut For Slouching!

14 ) Refrain From Lifting Heavy Objects

Heavy lifting exerts an abnormal load and creates tension around injured muscles, possibly leading to future damage; hence avoid strenuous activities until complete recovery – this includes booty popping at the club while twerking along to some Megan Thee Stallion tunes (just kidding).

3 Steps In Lifting Up Heavy Items Safely:

  1. Gently warm up first
  2. Specifics regarding necessary weight and rep variations were indicated
  3. Remember to lift using legs instead of bending over

### 15) Get A New Mattress

A saggy, old mattress that does not support your spine correctly when sleeping is a recipe for chronic lower back pain.

Consider getting a new one or- if on a tight budget – insert plywood under your current to provide it with adequate firmness.

16) Enjoy The Healing Process!

Yes! Last but certainly not least, embrace the healing process and allow yourself time to recover fully.

Straining lower back muscles can either come from accidents or can be work-related (e.g., spending long hours seated in front of the screen), which means taking breaks more frequently during office hours will help alleviate the issue.

Final Thoughts

While there are numerous solutions available as discussed above, always consult an experienced physical therapist to guide you better post-injury!

Remember: neither Rome nor muscle strains were built explicitly overnight; give it time.

Whether water treatments thanks to Michael Phelps advice, physical therapy like our pal Dwayne ‘The Rock’ Johnson recommends plus two cinnamon sticks up his nostrils OR trying some homemade remedies using yams and boiled red cabbage breath mist sprays-don’t knock any solution until you’ve tried them all.

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