At-Home Treatment for Back Strains

Lumbar muscle strains can be a source of significant discomfort, but with the right treatment approach, you can alleviate pain and promote healing. Taking proactive steps to address lumbar muscle strains is essential for a speedy and successful recovery.

Here's what to do if you suspect a back strain:

  • Begin with rest to allow inflammation to subside and relieve muscle spasms.
  • Bed rest should be limited to about 48 hours to prevent muscle weakness and stiffness.
  • Anti-inflammatory medications can effectively control inflammation and reduce pain.
  • Consult your doctor to determine the appropriate medication for your specific condition.
  • Your doctor may also prescribe additional medications as needed.
  • After the acute inflammation subsides, gradually introduce simple stretches and exercises.
  • Use a cold compress or ice pack immediately after the injury to help numb the pain and reduce swelling. A heating pad can also be utilized 48 hours after the onset of the pain within the first week to help relax the muscles and increase blood flow.

Stretching and strengthening exercises help control inflammation and condition the lumbar back muscles. These stretches are straightforward, require no special equipment, and can aid in your recovery:

Cat-cow stretch: Flow between arching and rounding your back on your hands and knees to increase flexibility and relieve tension.
Child's pose: Kneel with your toes touching, sit back onto your heels, and reach forward bringing your head toward the floor to stretch and relax your back.
Knee-to-chest stretch: Lying on your back, bring one knee toward your chest, holding it gently to stretch and relieve tension in your lower back.

Seek professional evaluation for an accurate diagnosis if you're unsure about the cause of your low-back pain. Some low-back conditions require immediate treatment, so prompt evaluation is crucial.

If back pain persists despite home remedies, consider scheduling an appointment with our specialized back experts at Tri-County Orthopedics. Call (973) 538-2334 or request an appointment online.