Are you suffering from back strain when you try to lift a box or even after a long day at work? You’re certainly not alone! Back pain pulled muscle is a common problem that can happen to anyone at any age. When trying to find the right relief method, one of the most important things to understand is what is causing discomfort in the back. In this blog, we will talk about the various causes and signs of severe back strain and how to relieve that muscle strain.
Common Types of Back Strain
Knowledge of the specific type of strain that you are suffering from can help tailor your approach to recovery. Some common types of back strain are given below:
- Middle Back Strain:
The muscles in the thoracic region of the spine are affected by this type of strain. This can be uncomfortable and can get worse if the person continues to do activities like lifting or twisting. - Severe Back Strain:
It happens when an untreated strain in the back gets worse and causes debilitating pain. Key characteristics of this type of strain are sharp pain in the back, limited mobility, and muscle spasms. In these cases, emergency medical care may be required. - Muscle Strain in the Back:
Small tears in muscle fibers lead to inflamed tissue, causing pain. This can also lead to muscle strain in back. People often confuse back pain with back pain muscle strain; the nature of the pain and the affected area can help differentiate between the two.
Research shows that nearly 80% of people will experience back pain at some point in their lives, so it’s important to know how to manage it.
Back Strain Causes
Back strain is a condition in which muscles or tendons in the back are overstretched or torn. For back strain relief, one should understand its various reasons that why it happens; it occurs due to:
Improper lifting techniques
- Heavy lifting and physical activities cause overexertion
- Sudden twisting and bending
- Poor posture and slouching
Effective Back Strain Relief Strategies
If you’re suffering from back pain due to a pulled muscle, there are several effective methods for back strain relief:
- Rest and Ice:
Rest your back and apply ice packs for 15-20 minutes to reduce the inflammation. It’s most beneficial in the first few days after the injury. - Over-the-counter Pain Relievers:
Ibuprofen or acetaminophen can reduce pain and swelling. Dosages should be taken as prescribed by a healthcare provider. - Gentle Stretching and Exercise:
Once the initial pain subsides, do some gentle stretches and low-impact exercises to help strengthen your back muscles and improve flexibility.
Studies show regular physical activity can reduce back pain by 52.5%, while those who remain inactive see no significant improvement. - Physical Therapy:
Recovery from a back strain can be helped more effectively through a structured physical therapy program specifically designed to meet your needs. Get guidance from a therapist regarding proper lifting techniques and ways to strengthen your core to enhance back support. - Hot/Cold Therapy:
Switching to heat therapy after a few days to help relax tense muscles. Alternating between heat and ice can offer a lot of relief from joint pain as well. - Avoiding Re-injury:
Know the ergonomics of your workspace and maintain good posture to prevent aggravating your existing injury. Include some core strengthening exercises in your schedule to help strengthen your back and relieve middle back strain.
When to Seek Medical Attention?
While a back strain can be managed at home, you should seek medical attention if you experience:
- Numbness or weakness in the legs (which are also symptoms of severe back strain).
- Pain that doesn’t get better with rest or medicine.
- Pain after a traumatic injury such as a fall or accident.
- Pain that makes it difficult for you to stand or walk.
Conclusion
If you are suffering from a middle back strain or any other type, you should take immediate action to get relief. If your pain is mild or severe, knowing the signs and trying the suggested methods can get you on your way to recovery. Back strain relief and preventing future injuries can be prevented by regular gentle stretches and strength conditioning exercises. Also, remember to maintain good posture to prevent your back from getting stressed.