How to treat a back strain?

Back sprains and strains are common musculoskeletal injuries in the human body, primarily due to the inability of the body's spinal structure to adapt to many modern activities and behaviors, such as sports, repetitive movements at work, and sitting for long periods of time. Sprains are injuries to ligaments and joints, while strains are injuries to muscles and tendons—the fibrous tissue that connects muscles to bones. The most common site of strain is the lumbar (lower) area because it has to bear all the weight and force. Most back strains heal on their own, and following these at-home treatment suggestions can further speed recovery. However, in some cases, you must receive professional treatment.

Apply ice to new injuries. If your back strain is a new injury—that is, an acute, within 48 to 72 hours of injury—and is not a recurring injury, the cause and cause of your pain is most likely inflammation. Using cold therapy (applying ice or something frozen) for acute musculoskeletal injuries is very beneficial because it shrinks the small blood vessels around the injury and prevents inflammation from developing. Preventing inflammation can reduce swelling, which can reduce pain and stiffness. Use cold therapy every hour for about 15 minutes (or until numb) until pain and inflammation are significantly reduced. If your acute injury is moderate to severe, you may need to do cold therapy for a few days.

Apply moist heat to old or recurring injuries. If your injury is chronic, lasts for several months, or keeps recurring, then using moist heat may be more appropriate and effective than cold therapy. Chronic muscle strains usually do not become inflamed. Instead, the injured muscle often becomes weak, tight, and requires more nutrients (such as oxygen) to be transported through blood flow. Therefore, moist heat therapy can dilate local blood vessels, increase blood flow, and relieve muscle tension or spasm. Moist heat treatment is much better than dry heat treatment (such as using a heating pad) because it does not dehydrate other tissues such as muscle tissue or skin.

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