Back Strain Treatment

Back strains are very common among most individuals. It is caused when you hold a certain position for a long time or most often due to wrong lifting techniques while lifting something heavy. The pain results from excessive contraction of the muscle. Thus a strained back is actually a muscle strain caused either due to overload or then overuse. Strains can be caused in different parts of the back and its treatments or remedies may vary accordingly.

Before you begin the treatment, you must recognize the symptoms and identify whether it is due to a strain or a sprain. A sprain is mostly caused due to a ligament tear and a sprain is the result of a fatigued or injured muscle.

Causes and Symptoms
A back strain mostly causes stiffness and spasms. The back is naturally restricted and does not move to prevent further damage and stress to the back muscles. If these symptoms are not treated and taken care of in time it may lead to a chronic back pain. Strain in the upper back, also known as mid back strain causes pain between the lower part of the neck to your lumbar spine. Burning upper back pain is very common and is caused due to a number of reasons from poor posture to serious anatomical injuries. Upper back pain in pregnancy is another example which is felt towards the third trimester. This is due to the increasing weight in the uterus which also brings on a pressure on the ribs. Lower back pain in early pregnancy is very common due to the change in hormone levels and various other factors. Strain in the lower back mainly causes pain around the buttocks.

Treatment Options
Different parts of your back may get strained due to different reasons. This strain can be caused due to various reasons like poor posture while sitting or sleeping, lifting heavy objects or even a sports injury.

For Upper Back Strain
This includes one or a combination of the ones mentioned below.

• The first and easiest treatment is medication. Ibuprofen is very often bought over the counter to treat this problem in general.
• A deep massage therapy works well for any kind of strain.
• Many a time, people opt for acupuncture, which hasn't been scientifically accepted but still is chosen for back pain.
• Physical therapists design different exercises which are specific to your pain. As these exercises are tailored to cure your problem, this mode of treatment is very effective.

For Lower Back Strain
This is more common than strain in the upper or mid back as the lower back is vulnerable to injury. Treating this however, is almost similar. Lower back pain requires a little rest but not more than 48 hours. After this you must exercise to keep the muscle active. Lower back pain rarely requires surgery. There are a few clinically approved tips to treat this problem which are mentioned below.

• The first few days try sleeping on your sides in fetal position with a pillow between your knees. You can also try lying on the floor with a pillow under your knees.
• Take a short walk every few hours for about 10 to 20 minutes and rest again.
• Lower back pain often become chronic which then require special physical therapy treatment.

Exercises for Back Strain
Here are a few exercises that will help you in managing the pain. Exercises have been recommended by doctors as one of the most effective treatment for back strain relief.

For Upper Back

• Arm Slide is a good exercise which also trains your arms. For this, you need to stand with your back against the wall. Your arms should also be in contact with the walls along with your wrists. Once you are in this position slide the arms up. Your wrists and elbows must be against the wall at all times. Repeat this exercise at least 10 times.
• Exercise for Mid Back helps you in strengthening your shoulders and back. You have to lie on your stomach with a pillow below your chest. Stretch your arms away from your body such that it forms a 90 degree angle with your torso. Maintaining this position raise your arm upwards, hold the position and slowly lower your arms again. Repeat this 10 times.

For Lower Back

• Hamstring Stretch trains the back side of your thigh. You must lie flat on your back and raise your lower back by placing a rolled towel below. Keep your left leg down and pick your right leg in a bent position such that the knee is facing the ceiling. Slowly straighten your right leg such that now your foot is pointing towards the ceiling. Hold this position and lower the leg. Repeat this twice. Do the same with your left leg.
• Cat Stretch just as the name requires you to be on your four limbs in a crawling position. Your knees must align with your hips and your palms must be in line with our shoulders. Drop your head down and raise your back just as a cat does when it is alarmed. You must maintain this position for 5 seconds and repeat it 10 times.

All these are a few treatments that you could try to get relief from the pain. But if you are suffering from a herniated disc or related problems like it, consult a doctor, as these exercises are not recommended for such cases. If you exercise and take good care of your back, the back strain healing time is around 10 days. If you do not feel better even then, it's best to consult your doctor for back pain relief. Just remember, the secret to a healthy back is to keep yourself active, there is nothing a brisk walk couldn't heal.