This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
There are 7 references cited in this article, which can be found at the bottom of the page.
This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources.
This article has been viewed 459,981 times.
Back strains are the worst! They make you feel like you took being pain-free for granted. But there’s some good news: most of the time, a strain will heal up on its own. Luckily, there are a few things you can do to treat the injured area so it’s not as painful or swollen.
Here are 11 different ways to treat a strained back.
Steps
Schedule and Stretches to Heal Back Strains
Expert Q&A
-
QuestionWhat is the fastest way to fix a back strain?
Scott Anderson, MA, ATC, SFMA, DNSPScott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002.
Sports Medicine & Injury Prevention SpecialistAny time you strain your back, you should focus first on controlling your symptoms and managing your pain with things like ice and over-the-counter anti-inflammatories. That way, you'll be less likely to change your normal movement patterns due to the injury, which could lead to long-term problems.
Video
Tips
-
You could also try gentle yoga to stretch and exercise your back, which may help with a strain.[12]Thanks
Warnings
- If you have painful or bloody urine, get to a doctor.[13]Thanks
References
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back
- ↑ https://medlineplus.gov/ency/article/002119.htm
- ↑ https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back
- ↑ https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains
- ↑ https://www.spine-health.com/video/4-easy-stretches-lower-back-pain-video
- ↑ https://medlineplus.gov/ency/article/002119.htm
- ↑ https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain
- ↑ https://www.dukehealth.org/blog/should-you-see-chiropractor-back-pain
- ↑ https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back
- ↑ https://www.niams.nih.gov/health-topics/back-pain/diagnosis-treatment-and-steps-to-take
- ↑ https://www.hopkinsmedicine.org/health/conditions-and-diseases/lumbar-strain-weight-lifters-back
About this article
To treat a back strain, try to rest for 2 to 3 days so your back has time to heal. During this time, get up and slowly walk around every hour or so to encourage blood circulation, which will help the muscle heal quicker. Additionally, apply an ice pack or something frozen to the strain to prevent inflammation. If the strain persists, heat a microwavable bag of grain and place it over the area to encourage blood flow and promote healing. After a few days, perform some light stretches, like trying to touch your toes while sitting down, to strengthen the muscles. For tips from our Medical co-author on when to make an appointment with a chiropractor, read on!
Reader Success Stories
-
"I've suffered from backaches for decades, mainly due to desk jobs. I know a lot about dealing with backache, but this article summed up nicely how to treat it so as not to cause more damage by stretching too soon, over-icing, etc. Thank you!"..." more
Did this article help you?
