If you've pulled, strained, or torn your back, stretching can be the first step to a speedy recovery. Stretching for a sprained back will help promote healing as this injury typically can last for around 4-6 weeks or if severe enough, it might take up to 10 weeks.
How do you repair a torn muscle?
Anti-inflammatory pain relievers such as ibuprofen (Advil) or aspirin can help reduce swelling and pain. Physical therapy may also be needed. Surgery is the typical treatment for torn or ruptured muscles. You and your doctor will discuss all surgical or nonsurgical options available to repair your muscle.
Lubbock Chiropractors Offers Medication-Free Healing for Muscle Strains. In addition, joint manipulation often provides relief of the discomfort and can help improve blood flow into and out of the injured muscle. This helps to move in repairing cells and to eliminate toxins that may be contributing to the inflammation.
For some people, sleeping on your back may be the best position to relieve your back pain:
- Lay flat on your back.
- Place a pillow underneath your knees and keep your spine neutral.
- You may also place a small, rolled up towel under the small of your back for added support.
Back Muscle Tear, Pull, or Strain. Most of you in your life will experience pain in your back either in your lumbar, thoracic, or cervical spine. For many individuals, the cause of your back discomfort is a result of a pulled or strained muscle in your back, more commonly your lower back region.
Symptoms of muscle strain include:
- Swelling, bruising, or redness due to the injury.
- Pain at rest.
- Pain when the specific muscle or the joint in relation to that muscle is used.
- Weakness of the muscle or tendons.
- Inability to use the muscle at all.
Lumbar (lower back) muscle strains and sprains are the most common causes of low back pain. The back is prone to this strain because of its weight-bearing function and involvement in moving, twisting and bending. Lumbar muscle strain is caused when muscle fibers are abnormally stretched or torn.
A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. A strain is a stretching or tearing of muscle or tendon. A tendon is a fibrous cord of tissue that connects muscles to bones.
What's the Treatment for Low Back Strain?
- Ice your back to reduce pain and swelling as soon as you injure yourself.
- Apply heat to your back -- but only after 2-3 days of icing it first.
- Take painkillers or other drugs, if recommended by your doctor.
- Use support.
Spasms of skeletal muscles are most common and are often due to overuse and muscle fatigue, dehydration, and electrolyte abnormalities. The spasm occurs abruptly, is painful, and is usually short-lived.
Method 1 Roll on your back
- Find a flat surface, preferably with light padding.
- Lie on your back and stretch.
- Tuck your knees into your chest and wrap your arms around your legs.
- Rock gently up and down on your spine, slowly increasing your motion until every part of your back (except your neck) is rocking on the ground.
Two main types of back injury include: Spondylolisthesis: This is a slipping of vertebra that occurs, in most cases, at the base of the spine. Spondylolysis, which is a defect or fracture of one or both wing-shaped parts of a vertebra, result in this vertebral slipping backward, forward, or over a bone below.
Lumbar strain: A stretching injury to the ligaments, tendons, and/or muscles of the low back. Lumbar strain is one of the most common causes of low back pain. The injury can occur because of overuse, improper use, or trauma. It is classified as "acute" if it has been present for days to weeks.
A strain causes pain in the upper back between your shoulder blade and your spine. A spasm feels like a knot or tightness in the muscle. You may have pain when you move your shoulders or when you breathe. A mild rhomboid strain may heal within a few weeks, but a severe injury may take 6 weeks or longer.
Living with lumbar strain
- For the first few days, apply an ice pack for 15 to 20 minutes .
- After the first few days, try heat for 15 minutes at a time to ease pain. Never sleep on a heating pad.
- Over-the-counter medicines can help control pain and swelling. Try aspirin or ibuprofen.
Here are 12 ways to help alleviate back pain:
- Limit Bed Rest.
- Keep Exercising.
- Maintain Good Posture.
- See a Specialist.
- Strengthen Your Core.
- Improve Flexibility.
- Ditch the Brace.
- Apply Ice and Heat.
Best Sleeping Position for Upper Back Pain
- Sleep on your side, with a pillow under your upper arm, and a contoured cervical pillow under your neck to keep head aligned with your spine.
- A pillow between the knees will help support the hips.
- You must invest in a pillow designed for optimal posture.
A strained or pulled chest muscle may cause a sharp pain in your chest. A muscle strain or pull happens when your muscle is stretched or torn. Up to 49 percent of chest pain comes from what's called intercostal muscle strain. There are three layers of intercostal muscles in your chest.
Symptoms of a strain or sprain include: Pain that worsens with movement. Muscle cramping or spasms (sudden uncontrollable muscle contractions) Decreased function and/or range of motion of the joint (difficulty walking, bending forward or sideways, or standing straight)
- External Muscles of the Eye. The muscles of the eye are constantly moving to readjust the positions of the eye.
- Gluteus Maximus. The gluteus maximus is the largest muscle in the human body.
- Heart. The hardest working muscle is the heart.
- Muscles of the Uterus.
Not all muscle strains can be prevented, but the chance for them to develop may be reduced by the following:
- Avoid injury by daily stretching.
- Stretch every time before exercise.
- Establish a warm-up routine prior to engaging in strenuous exercise.
- Start an exercise program in consultation with a doctor.
Follow These Steps
- Lie flat and pull your knees to your chest. Lie on your back and bring both knees up toward your chest.
- Tilt knees to right and left. Lie on your back.
- Do the cat/cow stretch. Get on all fours, with your arms straight and your hands directly under your shoulders; your knees hip-width apart.