Back muscle spasms and strains are common musculoskeletal injuries in humans, mainly because the human spine is not designed to accommodate many modern activities and behaviors, such as sports and repetitive activities such as working or sitting for long periods of time. A spasm is an injury to ligaments and joints, while a strain is an injury to a muscle or tendon, the network of fibers that connects muscle to bone. The part of the spine that is most commonly strained is the lumbar (lower) region because this is where all the weight and force is applied. Usually, back strain will heal on its own, but you can speed it up using the various home remedies below. However, in some cases you will still need professional treatment.
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Part 1 of 2: Treating Back Muscle Strain at Home
Step 1. Rest and let the body rest for a while
Most cases of back muscle strain (also known as pulled muscle) occur when you lift too much weight, perform too many movements, move awkwardly or have an accident (such as a fall, car crash, or athletic injury). tense up, and take a break. Usually 2-3 days of rest is enough to restore mild to moderate back muscle tension and make you feel much better.
- Approximately 80-90% of acute lower muscle tension resolves within the first 12 weeks, regardless of treatment.
- Pain from muscle tension is usually dull and/or throbbing, sometimes becoming sharp with movement.
- Muscles will recover more quickly if you don't engage in strenuous or repetitive activities, even though total silence (inactivity), such as when you have to lie in bed all the time, will make your back muscles stiffer. The same movements, such as walking slowly and/or doing housework, will increase circulation and help speed back recovery.
- Get up and walk slowly for a few minutes every hour.
- If your back strain doesn't heal even after a few weeks, it could be a sign of a more serious back injury that requires professional treatment.
Step 2. Apply ice to the new injury
If the injury is new (acute, within 48-72 hours post-injury) and doesn't recur, you may have inflammation that makes the pain worse. The application of cold therapy (using ice or frozen objects) to acute musculoskeletal injuries is very beneficial because it blocks the small blood vessels surrounding the injury and prevents the formation of inflammation. Prevention of inflammation can reduce swelling, which relieves pain and stiffness. Apply cold therapy for 15 minutes at a time (or until it numbs) every hour until the pain and inflammation has reduced substantially. You may need several days of cold therapy if you have a moderate to severe acute injury.
- Effective items for cold therapy include crushed ice, frozen vegetables, and frozen gel packs.
- Whatever form of cold therapy is used, never apply it directly to the skin to prevent the risk of frostbite or irritation. It's a good idea to wrap the frozen object in cheesecloth before affixing it.
- Moderate to severe muscle strain injuries are usually very painful and cause bruising beneath the surface of the skin due to tearing of muscle fibers and damage to blood vessels. Cold therapy will limit bruising and speed healing.
Step 3. Apply moist heat to an old or recurring injury
If your injury is chronic (does not heal after a few months) or is recurring, apply moist heat as it is more suitable and effective than cold therapy. Chronic muscle tension is usually less inflamed; instead, injured muscles tend to be weak, overstretched, and require more nutrients (such as oxygen) through the bloodstream. Therefore, moist heat will widen blood vessels, improve blood flow, and reduce muscle tension or spasm. Moist heat is much better than dry heat (such as from an electric heating pad) because it doesn't dehydrate muscle tissue or other tissues in the skin.
- An effective and practical way to use moist heat is to buy a bag containing some sort of grain (wheat, rice, or corn) mixed with herbs and essential oils that can be heated in the microwave.
- Heat the herbal bag in the microwave for 1-2 minutes, then apply it to the sore muscle for 15-20 minutes, 3-5 times daily until the pain and tension subsides.
- Alternatively, mix Epsom salt, which contains a lot of muscle relaxant magnesium, into a warm bath. Soak in this salt water for 20-30 minutes every night to relax your body and help you sleep well.
Step 4. Consider taking anti-inflammatory drugs
Commercial non-steroidal anti-inflammatories (NSAIDs) are usually helpful for acute and chronic back muscle tension because they reduce swelling and pain. These drugs are usually superior to pain relievers (such as acetaminophen) because the analgesics have no effect on inflammation. Commonly used NSAIDs include ibuprofen, naproxen, and aspirin. Always take NSAIDs when the stomach is full and limit their use to less than 2 weeks because they can irritate the stomach and kidneys. Keep in mind that NSAIDs can only relieve symptoms.
- Ibuprofen and aspirin should not usually be given to young children so always check with a doctor before giving this medicine to children.
- Some medicated lotions and creams contain NSAIDs, which are absorbed through the skin into sore muscles without risking stomach irritation.
- If you have chronic (long-term) back muscle strain, try taking a muscle relaxant (such as cyclobenzaprine). These drugs reduce muscle tension and spasm, although they do not reduce inflammation or have a major impact on pain.
Step 5. Try light stretching
After resting and treating inflammation/pain for a few days, light stretching can help relieve back strain as long as the pain isn't too severe. Stretching muscles helps recover from injuries by lengthening muscle fibers (preventing spasms) and improving blood flow. Lower back stretches are usually done by touching your toes while standing or sitting. Try the "hurdler's position" while sitting with one leg dangling at the side. You don't have to actually touch your toes; what's important is that you feel a comfortable stretch in your lower back as you reach for your toes.
- Start with 3 back stretches each day and hold for 20-30 seconds while inhaling. Stretching should feel easier each day. Don't "bounce" the stretch.
- Stop stretching immediately if the muscle pain increases somewhat or the type of pain suddenly changes (eg from throbbing to stinging, or numbness spreading to the lower extremities).
- Make sure you warm up your back before stretching. Cold muscles are quite tense and can easily be injured.
Part 2 of 2: Getting Professional Help for Back Muscle Strain
Step 1. Make an appointment with the doctor
If rest and the application of home remedies do not significantly relieve back muscle tension within a few weeks, call your doctor and make an appointment. The doctor can examine your back and do an X-ray if you think the injury is not based on muscle tension. Other common causes of back pain include arthritis, joint sprains, compression fractures, nerve irritation, and herniated discs. If the pain is severe enough, the doctor will prescribe a stronger medication.
- X-ray scans primarily show the condition of bones, such as the spine and pelvis. MRI, CT, and diagnostic ultrasound scans can show soft tissue conditions such as muscles, tendons, ligaments, and nerves.
- Your doctor may order a blood test if you think your back pain is due to rheumatoid arthritis or a spinal infection (osteomyelitis or meningitis).
- Your doctor may not be a back specialist, but is a competent medical professional to rule out serious causes of back pain.
Step 2. See a chiropractor
A chiropractor is a back (spinal) specialist and uses manual (physical) techniques to restore normal function to the joints and muscles of the back. A chiropractor can examine the spine, perform X-ray scans, and analyze posture while standing, sitting, and walking. Chiropractors use a variety of therapies designed to treat muscle tension, such as electrical muscle stimulation, ultrasound therapy, and infrared therapy. If the injury involves the joints of the spine, the chiropractor may use spinal adjustments to establish the normal position, movement, and function of the joints.
- Pulling the spine and back muscles with an inversion table can help relieve back strain. Many chiropractors have an inversion table that flips you over (safely) and allows gravity to compress your spine and stretch your back muscles.
- While an appointment with a chiropractor can sometimes completely relieve back muscle tension, it usually takes 3-5 treatments to produce significant results. Keep in mind that your insurance may not cover the cost of chiropractic care.
Step 3. Try a back massage
Most back muscle strains can be treated with deep tissue massage as it reduces muscle spasm, relieves inflammation, relieves pain, and promotes relaxation. Make an appointment with a licensed massage therapist to get the deepest massage possible without frowning. You may need more or longer sessions for significant results so be patient and follow the therapist's recommendations.
- Alternatively, ask a friend, partner, or spouse to massage your back muscles. There are many video tutorials on the internet that teach the basics of massage therapy, although they are not a substitute for professional training.
- If you can't get someone else to massage your back, we recommend using a tennis ball or foam roller. Depending on the location of the back strain, use your body weight to roll the tennis ball and/or foam roller until the pain subsides.
- Do not roll the foam roller directly on the lower back. Tilt slightly while rolling the roller to prevent lower back hyperextension.
- Drink plenty of water after a massage to flush out inflammatory by-products and lactic acid from the body.
Step 4. Ask for a referral to a physical therapist
If your back strain persists for more than a few months, seek a referral from your doctor for a physical therapist for back rehabilitation. A physical therapist can show you some specific stretches and strengthening exercises to help with chronic back muscle strain. The therapist may use a combination of dumbbells, pulley exercise machines, elastic bands, and exercise balls to strengthen back muscles. Back extensions (as opposed to sit-ups or crunches) are the most common back strengthening exercise.
- Physical therapy is usually done 2-3 times per week for 1-2 months to be able to overcome chronic back muscle tension.
- Other back strengthening exercises include rowing, swimming, and squats with weights.
Tips
- Lose weight if you are overweight. Extra weight can weaken the back muscles, making them more susceptible to back muscle strain.
- To prevent back strain, establish a warm-up routine before engaging in strenuous physical exercise.
- To prevent back strain, lift heavy objects by bending your knees, keeping your back straight and using both legs.
- If you feel that sitting on a bench all day at work contributes to back muscle strain, try asking your boss for an ergonomic chair.
- Quit smoking to reduce the risk of back strain. Smoking will block blood flow and cause the muscles to lack oxygen and nutrients.
