How to manage a strained back

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Everyone experiences back strain every now and then. Suffering from strained back can be annoying. Pain and stiffness of the back prevents a person from engaging in daily routine work. This condition is caused by injury to the back muscle, usually the muscles and tendons of the lower back.

The back muscles typically bear much of the weight of the body while performing various activities such as walking, lifting and running. Injury can be caused to the back muscles while engaging in activities in the wrong way such as lifting weights, bends and twists.

When the spinal muscles of the back are pulled, twisted and torn, it can cause a back strain and the injury can be acute and sudden while playing sports or by lifting heavy objects or it can be a continuing problem that is caused by repeated overuse of muscles of the back.

Strained back
Injury can be caused to the back muscles while engaging in activities in the wrong way such as lifting weights, bends and twists.

Treatment and home remedies of strained back

  • Whenever a person experiences a strained back, stop doing activities and rest for a few days. If the individual continues to engage in these activities, it will make the injury worse and delay healing.
  • Stop lifting heavy weights, bending, running and twisting since these causes further damage to the tissues, but the person can still engage in certain activities that does not put stress on the back.
  • Apply an ice pack over the injured back muscles at least two days. Avoid placing directly on the back, but place the ice cubes in a towel and apply the moist towel on the affected area of the back at least for 10-15 minutes. This must be done times a day for two days. Ice compression helps in minimizing pain and swelling that happens after the injury.
  • Take over-the-counter pain medications and muscle relaxants to help reduce pain in the back.
  • Mix a pinch of turmeric powder in a glass of warm milk and drink it twice a day at least every day until the symptoms are reduced. Turmeric has natural anti-inflammatory properties and contains a natural substance called curcumin which helps in minimizing swelling and pain.
  • After three days of ice compression, switch to a warm compress. Place a warm hot bottle or a heating pad on the back for 10-15 minutes at least two to three times a day. Heat helps with proper circulation of blood and minimizes spasms of the muscle. Proper circulation of blood helps in the healing of the injured muscles and relaxes spasm of the back muscles. Taking warm baths is also helpful with a strained back.
  • Start physiotherapy exercises in order to improve the flexibility and strengthen the muscle of the back. Perform simple back stretches in order to relax the tight muscles.
  • The symptoms of a strained back usually heals within two weeks, but if the symptoms still persists for more than two weeks, there is a need to seek medical help immediately.

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