What is the fastest way to heal a lower back strain?

To speed the healing, you should:

1. Ice your back to reduce pain and swelling as soon as you injure yourself.
2. Apply heat to your back — but only after 2-3 days of icing it first.
3. Take painkillers or other drugs, if recommended by your doctor.
4. Use support.

What can I do for a pulled muscle in my lower back?

If you do pull a lower back muscle, there are several things you can help relieve the swelling and pain.

1. Apply ice or heat. It’s a good idea to ice your back right away to reduce swelling.
2. Anti-inflammatories.
3. Massage.
4. Compression.
5. Rest.

How long does it take for lower back strain to go away?

Back muscle strains typically heal with time, many within a few days, and most within 3 to 4 weeks. Most patients with mild or moderate lumbar strains make a full recovery and are free of symptoms within days, weeks, or possibly months.

Should I stretch a pulled muscle?

Should you stretch a strained or pulled muscle? Like we mentioned above, the best thing to do for your pulled muscle is to rest it. Physical Therapist Lewis says “You would want to avoid stretching the muscle for a few days to allow the acute injury to begin to heal.

How often should you massage a pulled muscle?

A 2012 study found that massage immediately following an injury may even speed strained muscle healing. If the area is too sensitive for massage, wait about a week and ask your doctor. Then begin massaging the injury and surrounding muscles to help with pain and improve range of motion.

Is it better to rest or move with back pain?

Research shows that: Lying down longer than a day or two day isn’t helpful for relieving back pain. People can recover more quickly without any bed rest. The sooner you start moving, even a little bit, or return to activities such as walking, the faster you are likely to improve.

Is it better to rest or exercise a pulled muscle?

“The most important treatment for acute muscle strain is rest,” he explains. “Continuing to stress a pulled muscle could result in further damage to muscle and a much longer healing time. Icing can be very beneficial immediately after the injury and for two to three days after to limit swelling.

What exercises strengthen lower back?

Situps and crunches work your supportive abdominal muscles, and exercises such as toe touches strengthen your back muscles. Stability ball exercises also provide opportunities for you to stretch and strengthen your lower back.

What are the best exercises for muscle strain?

Seated Calf Stretch. This is one of the calf strain exercises that allows for a gentle stretch of the injured muscle. It enables many sufferers to improve their range of motion. Still, it should only be performed after the acute pain has started to subside. For this exercise, sit on the floor with your injured leg out in front of you.

What is the best stretching routine for lower back?

The spinal movement is one of the many really good stretches for lower back pain and it helps to improve lower back posture. Here is how to do the stretch: Begin by sitting tall and extend both legs in front of you. Bend the right knee and cross it over the left thigh. Place your left elbow outside of your right knee.

How do you stretch lower back muscles?

Stretch your middle and lower back muscles by lying on your back with your knees bent and feet lifted, pointing toward the ceiling. Grasp the backs of your thighs with your hands and pull your knees toward your shoulders until you feel a stretch.