Healing strained back muscle : 3 steps to recover quickly

Tired of using pain medications, pain relievers, and muscle relaxants for your strained muscles? Here’s an alternate solution by Kiroclinique.

A strained back muscle can be both frustrating and painful, significantly limiting your daily activities and causing stiffness and discomfort. However, with the proper treatment, most back muscle strains can heal within a few weeks.

Here’s a guide to accelerate the healing process to help you feel your best.

What is a Strained Back Muscle?

A strained back muscle occurs when a muscle or tendon (fibrous bands of tissue) in your back becomes stretched or torn. This can happen due to:

1. Heavy lifting with incorrect form or sudden movements
2. Sitting hunched over for extended periods
3. Weak core muscles that can’t adequately support your spinal cord

Identifying the causes of Back Muscle Pain

Identifying the causes of back muscle pain can be achieved by noting the following common symptoms:

• Intense pain or muscle cramps in the lower back area can often be triggered by poor posture or repetitive movements
• Stiffness and tightness within the muscles, particularly in the shoulders, which can signify a need for massage therapy to alleviate stress and tension
• A noticeable decrease in muscle strength
• Difficulty with movements like bending, twisting, or standing straight
• Occurrence of muscle spasms in the back, which can intensify the sensation of heat in the affected area, indicating inflammation

Importance of Timely Professional Consultation

While most back strains heal independently, sometimes, you may experience numbness, rigidity in your spine, and chronic pain. Seeking professional medical attention for severe pain that doesn’t improve with rest is crucial. Timely intervention from al professional at a trusted chiropractic clinic facilitates quick relief from pain.

3 Steps to Recover Quickly from a Strained Back Muscle

Strained muscles can be painful and affect the range of motion and performance of normal activities. Here are three easy steps for quick recovery.

Step 1: Immediate Actions for Pain Relief

• Give your back time to heal. Avoid strenuous activities and focus on gentle movements during the initial days
• Apply ice packs wrapped in a towel to the affected area for 15-20 minutes at a time, several times a day. Cold packs reduce inflammation and pain
• Wearing a supportive brace or using a compression bandage can help reduce swelling

Step 2: Rehabilitation Exercises

Following the subsidence of the initial pain, it’s beneficial to start gentle rehabilitation exercises designed to boost muscle strength and flexibility, which are essential in preventing subsequent injuries. Emphasize soft stretching focusing on the lower back muscles, hamstrings, and hips. As you begin to feel stronger, gradually integrate strength-building exercises targeting your core, hamstrings, and back muscles, starting from less strenuous activities and incrementally increasing the intensity. Engaging in walking, swimming, or light stationary cycling can also be advantageous.

Step 3: Preventing Future Strains

To mitigate the risk of future injuries and strains, it’s vital to adopt correct ergonomics in both your workplace and living spaces. Opt for chairs that provide ample support, practice maintaining an upright posture, and make it a habit to take regular intervals for movement. When lifting, always use your legs rather than your back, ensure your core is activated, and keep your back straight to avoid undue strain.

Additionally, refrain from lifting overly heavy items and twisting your spine while handling objects. Upholding a consistent exercise regimen to bolster your core and back muscles, coupled with a nutritious diet, can enhance your overall health and aid in muscle recovery.

When to Consult a Professional

You might be able to treat mild strain at home. However, consult a chiropractor or physical therapist in case of severe strain that worsens with physical activity. They can diagnose the underlying cause of your back pain and create a personalized treatment plan to ensure a full recovery.

Kiroclinique specializes in chiropractic adjustments for your strained back and other parts of the body. By opting for physical therapy and listening to your body, you can effectively heal your strained back muscles and prevent future occurrences. Ready to take the first step towards a healthy spine? Contact Kiroclinique today to schedule your consultation.