Causes Of Strained Back: Natural Home Remedies And Recovery Time

Everyone at some point in their life has experienced back strain. Suffering from strain in back is extremely discomforting. Pain and stiffness in back prevents a person to do his daily routine work. It is a condition resulting from injury to back muscles, more frequently the muscles and tendons of lower back.

Human back, mainly the lower back has to bear much of body’s weight while performing various maneuvers like walking, lifting, running etc. Naturally injury to the back muscles is common if a person lifts weight, bends and twists in an improper way.

When the spinal muscles of the back are pulled, torn and twisted, it causes back strain. The injury can be acute and sudden while playing sports or lifting heavy objects or it may be a long term problem associated with repeated overuse of muscles of the back.

Natural Remedies To Treat A Strained Back

Strained back can be usually managed at home. The primary goal of treatment is to alleviate pain and spasm in the back. Following simple home measures usually resolves the symptoms within one or two weeks. Below are given important steps to treat strain in the back.

  • Rest: No sooner you experience the symptoms of back strain; you should stop doing those activities and take rest for few days. Continuing these activities will further worsen the injury and delay the recovery. Stop lifting heavy weights, running, bending and twisting as it can further damage the tissue. However, you can still perform certain work which does not put stress on your back.
  • Ice fomentation: Applying ice on the injured back muscles is the initial part of the treatment. Continue applying it for first two days. Do not place ice directly on the back, but put few ice cubes in a towel and place the moist towel on the painful area of the back. Keep it for 10 to 15 minutes. Repeat it three times in a day for two days. Ice fomentation done in the beginning helps to reduce swelling and pain that occurs after the injury to back muscles.
  • Over the counter painkillers and muscle relaxants may be useful in severe cases of strained back.
  • Turmeric: Turmeric has natural anti inflammatory properties. It contains a natural substance called curcumin. It is effective in reducing pain and swelling. Mix a pinch of turmeric powder in one glass of warm milk and drink twice in a day. Drink daily till you find relief from the symptoms.
  • Hot application: After the initial two to three days of ice fomentation, switch over to apply warm packs. Place warm hot water bottle or heating pad on your back for 10 to 15 minutes, two to three times in a day. Heat increases circulation of blood and reduces muscle spasm. Increased blood circulation helps to heal the injured muscles. Hot fomentation also relaxes spasm of back muscles. Instead of hot water bottle, you can also take warm baths. Continue for few days till the spasm and pain have ameliorated.
  • Exercise: Once the symptoms have substantially reduced, start physiotherapy exercises. It plays an important role in complete recovery from back strain. The primary aim is to improve flexibility and strengthen the muscles of the back. Simple back stretches will relax the tight muscles. You can consult a physiotherapist for proper guidance for performing these exercises.

Recovery Time For A Strained Back

The symptoms of strained back usually recover within 2 weeks. The recovery is complete. If the symptoms persist more than 2 weeks, you have to consult your doctor for further treatment.

If there is severe back pain and difficulty while walking or there is a feeling of numbness in your legs and back or if the pain is constant even during rest, consult your physician as there may be something more than what seems to be mild back strain.