Understanding Back Pain Muscle Strain

When you strain your back, you might experience pain, stiffness, muscle spasms, or a limited ability to maintain normal posture.¹

Relieving back muscle strain typically involves a combination of physical therapy, gentle stretching, and pain management techniques.¹

A strain happens when you twist or pull a muscle or tendon, usually due to improper lifting or overworking muscles.² It can also result from repetitive movements over time.²

Certain factors can contribute to the risk of back strain, such as²:

• Over-curving the lower back (slouching in a chair)
• Being overweight
• Weak back or abdominal muscles, and tight hamstrings
• Engaging in sports that involve pushing and pulling actions

While it may not be possible to prevent all back injuries, there are some steps that you can take to help lower your risk of a back sprain or strain. Below, we list a few simple ways to prevent and relieve back strains.

Always ensure you’re maintaining the correct posture when lifting heavy objects. Ensure you have steady footing. Lower objects by hinging at hips and bending the knees, while keeping stomach muscles engaged and feet in a stable position.³

If you’re dealing with back sprain or strain, it's best to avoid lifting objects that weigh more than 30 pounds.³

Maintaining strong back muscles can reduce the likelihood of overloading your back during activities like lifting or sudden movements.

Core strengthening exercises may enhance spine stability over time.¹ You could also consider

low-impact aerobic exercises like swimming, stationary bicycling, and brisk walking, as they typically do not strain the back.¹

Related article: How to Relieve Back Pain Effectively

Posture refers to how you position your body while standing, sitting, or carrying out activities such as lifting, bending, pulling, or reaching.⁴

For better posture and lower chances of back pain, Harvard Medical School recommends simple exercises like⁴:

• Shoulder blade squeeze: Sit upright in a chair with hands resting on your thighs. Keep shoulders down and chin level. Gently pull shoulders back and squeeze shoulder blades together. Hold for five counts, then release.
• Upper body stretch: Stand facing a corner with arms raised and hands flat against the walls at shoulder height. Place one foot ahead of the other and bend your forward knee. Lean your body toward the corner while exhaling, keeping your back straight, chest up, and head held high. Hold the stretch for 20-30 seconds, then relax.
• Arm-across-chest stretch: Raise your right arm to shoulder level in front of you and bend the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest to stretch the upper arm and shoulder. Hold for 20 seconds, then relax and repeat.

Both heat and ice therapy (also known as cryotherapy) offer different benefits for muscle pain. To find out which may be right for you, read: Should I Use Ice or Heat for Back Pain?

If your back pain persists for more than one to two weeks, it's advisable to consult your primary care physician.¹

Seek immediate medical attention if you experience any of the following symptoms along with back pain¹:

• Severe abdominal pain
• Unexplained fever (above 100.4F or 38.0C)
• Loss of control of your bowels or bladder.

Next read: A Guide to Relieving Muscle Pain and Discomfort