Lower back strains don’t just happen during deadlifts. One of the most common back injuries occurs due to excessive stress on the lumbar muscles during twisting or bending movements. This often happens in everyday life—sudden movements, prolonged work in an awkward position, a few hours of constant playing at the website National Casino, or improper lifting of heavy objects can all lead to injury.
Let’s find out how to speed up muscle recovery after a lower back strain and what to do to reduce the risk of future injuries.
Symptoms of a Lower Back Strain
Excessive strain on the lower back can cause muscle fibers to stretch or tear. In some cases, ligaments may also be affected.
Symptoms depend on the severity of the injury, which can range from mild to severe. A dull ache and slight swelling usually indicate a mild muscle strain. Severe pain, significant swelling, and bruising suggest a more serious muscle fiber injury, possibly even a tear.
To diagnose a lower back strain, consult an orthopedic specialist and get an ultrasound. In some cases, additional tests like an MRI or X-ray may be needed.
How to Reduce Pain from a Lower Back Strain
If you’ve strained your lower back, follow these standard measures to relieve pain, inflammation, and swelling:
- Cold compresses – Apply ice packs to the affected area for 15 minutes every two hours on the first day.
- Warming ointments – From the second day, use warming creams to improve microcirculation in the muscles.
- Medication – Take nonsteroidal anti-inflammatory drugs (NSAIDs) or muscle relaxants prescribed by your doctor for 3–5 days.
- Rest – Limit movement as much as possible for 1–2 days to give your muscles time to recover.
How to Speed Up Lower Back Muscle Recovery
After a lower back strain, avoiding movement for too long isn’t a good idea.
Without activity, muscles recover more slowly, become weaker, and lose elasticity, increasing the risk of re-injury.
Active Stretching Exercises
During recovery, it’s important to prevent muscle weakening. As soon as the pain subsides, start gentle exercises to strengthen your core.
- Twists – Lie on your back with both knees bent—one foot on the floor, the other resting on the opposite knee. Place one hand behind your head and the other on the floor. Perform side twists, trying to touch your elbow to the opposite knee. Repeat 15–30 times on each side.
- Side Bends – Sit on the floor with your legs extended outward. Bend one leg, placing your foot against the opposite thigh. Slowly lean toward the straightened leg, reaching for your foot with both hands. Repeat 12–20 times per side.
- “Boat” Pose – Lie on your stomach with your arms stretched forward. Lift your arms and legs off the floor simultaneously, keeping your shoulders raised. Hold for a minute. Repeat 7–10 times.
- Bridge Pose – Lie on your back with your knees bent and feet flat on the floor. Lift your pelvis, raising most of your back off the ground. Hold for 1–2 minutes. Repeat 5–6 times.
Passive Stretching for Stronger Back Muscles
Stretching helps speed up tissue regeneration, strengthens muscles, and prevents future injuries. You can do doctor-recommended physical therapy exercises or simply lie on an automatic massage mat for 15–30 minutes a day.
This “lazy” stretching method is simple, enjoyable, and highly effective. It enhances muscle elasticity and tolerance to stress without requiring effort or the risk of incorrect movements.
Benefits of Training on a Massage Mat:
- Safety – Proper pressure ensures back muscles don’t get overstrained or injured.
- No pain or discomfort – With the right pressure level, you’ll feel only a pleasant stretch and relaxation.
- Multiple benefits – Automatic stretching strengthens muscles, relieves tension, corrects imbalances, improves posture, and reduces the risk of spinal disorders.
- Multitasking-friendly – While the mat “works,” you can watch a show, listen to a podcast, chat with friends, or take a nap.
For lasting results, use the massage mat in 15–20 daily sessions, with a break of 1–2 months. Start with a low-pressure level (1–3) to warm up the muscles before gradually increasing intensity. This allows your muscles to adjust to the load safely.