Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.
Do wait three days to a week after the injury, depending on severity and symptoms, to begin stretching. Using pain as a guide; if you feel sharp pain in the injured area, it means it is too early to start stretching. Do wait until the inflammation mostly goes away before the first stretch.
Strains in lower back muscles can be treated with light, low-impact exercise to maintain range of motion and build muscle strength. Walking, cycling and swimming are also effective ways to stay active while recovering from lower back muscle strain.
In most cases, a pulled back muscle will heal within two weeks of the injury. You should notice the symptoms getting a little better each day. However, if your back symptoms get worse or if the pain lasts longer than two weeks, you may need to see a physical therapist.
"Not surprisingly, the pressure is lowest when you're lying down." But there is more pressure on the discs when you're sitting than when you're standing. "In fact, if I come into the exam room and a patient is standing, rather than sitting, my suspicion that the person has a disc herniation goes up a lot," he says.
A back specialist can typically diagnose a mild strain or sprain by reviewing your symptoms and learning how your injury occurred. Depending on the severity of the pulled back muscle, they may recommend additional treatments, such as: Prescription medications for pain or inflammation. Muscle relaxant drugs.
For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation: Rest. Avoid activities that cause pain, swelling or discomfort.
It's a question anyone who works at a desk might ask themselves at some point. Sitting for prolonged periods of time can be a major cause of back pain, cause increased stress of the back, neck, arms and legs and can add a tremendous amount of pressure to the back muscles and spinal discs.
Home treatment for a muscle strain includes: The RICE method. Rest, ice, compression and elevation can help relieve pain and inflammation during the first few days of your recovery. After the first few days, you can start moving it again.
Signs of pulled back muscle are that the pain is usually dull and aching. You'll find it feels like it is in the back and often gets work if you don't rest that area. With a slipped disc, the pain is much sharper. It can even feel like it's radiating through the back, into the shoulders or surrounding areas.
Gentle massaging the area can help just ease those muscles. Swelling: If your back pain comes from a direct injury, you could see swelling and puffiness in that area. If you gently touch your back, you can feel the tenderness.
Sleeping on your side
Flexing your knees and having a pillow between your legs can help align your spine, pelvis and hips. This position takes pressure off your spine. Use a full-length body pillow if you prefer.
An easy method to consume turmeric is to mix a small quantity (1/2 teaspoon) of turmeric powder in a glass of warm milk. You can add honey or stevia to the milk if you prefer a sweet taste. Consume this drink, preferably just before bedtime to allow the anti-inflammatory process to work while you sleep.
What can I use Icy Hot Patches for? Icy Hot Patches relieve pain from arthritis, backaches, muscle strains, sprains, bruises, and sore muscles and joints. Icy Hot Patches can be used on arms, legs, neck, and back for upper and lower back pain relief.
Try to sleep in a position that helps you maintain the curve in your back (such as on your back with a lumbar roll or on your side with your knees slightly bent). Do not sleep on your side with your knees drawn up to your chest.
Answer: Rest the strained muscle and apply ice for the first few days after the injury. Anti-inflammatory medicines such as ibuprofen, naproxen, or acetaminophen (Tylenol) also help reduce pain and swelling. As the pain decreases, you can use heat on the muscle.
Check if it's a slipped disc
lower back pain. numbness or tingling in your shoulders, back, arms, hands, legs or feet. neck pain. problems bending or straightening your back.
Gentle stretching to the area can be beneficial, but the key is to keep it gentle. Avoid any prolonged sitting, bending, heavy lifting, twisting, or driving - all of which can make the pain worse. Giving the area of pain a rest, at least for the next 24 hours, will most likely be beneficial.
Other ways urgent care providers can help include: Prescribing medications or giving injections for pain that won't quit. Providing home-care guidance, including specific stretches or strengthening exercises. Referring you to physical therapy for additional assistance during your recovery.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve), might help. Take these medicines only as directed. Overuse can cause serious side effects.