Preventing and Treating Back Strain

A back strain can occur that quickly. Even simple, everyday movements can exert enough pressure on the muscles, tendons and ligaments of your back to cause injury and inflammation. This is particularly true if your back muscles are tense or if surrounding muscles, such as those in your abdomen and thighs, are weak.

When it comes to back strain, an ounce of prevention really is worth a pound of cure. Though it causes no long-term damage, back strain can be very painful, especially during the first few days, so every effort should be made to avoid it.

Here are some things you can do to keep your back healthy:

• Stretch. The muscles in your back work much like rubber bands, expanding and contracting as you move. If they become tight and inflexible, they can "snap" under even minor pressure. To keep your back muscles loose and pliable, stretch for 10 minutes every morning and before engaging in physical activity.


• Keep surrounding muscles strong. The muscles of the abdomen and legs work in coordination with the back muscles. If they are weak, your back must work harder to hold your body upright and perform every movement, leading to overuse and strain. Condition your abdominal and leg muscles with strengthening exercises such as crunches and leg lifts. You should also engage in at least 45 minutes of aerobic, low-impact exercise three or four times a week, remembering to stretch before and after.


• Bend and lift properly. To minimize exertion on your back, transfer the work to other muscle groups. For example, if you have to lift an object, bend at the knees instead of the waist and use your leg muscles. If you need to work at ground level for a period of time, kneel or sit instead of squatting. Carry objects close to your body, not at arm’s length.


• Consider using a back brace. A small lumbar support can help prevent soft tissue injury by keeping your back in the proper position during activities such as heavy lifting and repetitive twisting or bending. When wearing a lumbar support, remember to bend and lift properly, and do not try to lift or carry more than you would normally.

Though these techniques can help prevent back problems, it is inevitable that some people will still experience muscle strain. Here are some ways to promote a quick, complete recovery:

• Treat the pain. Pain can be severe in the days immediately following a back strain but will diminish as the injury heals. An over-the-counter pain reliever, such as aspirin, ibuprofen or acetaminophen, can help reduce pain and inflammation. Applying heat to the area can also help relieve pain and relax the muscles.


• Stay active. Immobility is one of the worst things for back strain. Mild activities like stretching and walking promote healing by increasing blood flow to the injured tissue and keeping muscles flexible. You can increase the frequency and intensity of activity as you heal.


• Call your doctor if necessary. If the symptoms do not diminish, contact your doctor. A severe strain may require a prescription-strength pain reliever or physical therapy. Chiropractic care may also be used for two to four weeks to advance the healing process. Additionally, not all back pain results from soft tissue injury. Pain and numbness that extend to the legs are symptoms of disk damage and should be evaluated by your physician.

Back strain usually heals completely in four to six weeks and results in no permanent damage or physical impairment. However, if you experience the pain of back strain once, you will be glad to know there are things you can do to prevent it in the future.