Relief for Back Muscle Strain

According to the American Academy of Family Physicians, back pain accounts for 14 percent of all doctor visits in the United States, and the most common cause of this back pain is due to a muscle strain. These strains can arise from overuse of the muscles due to exercise or can be caused simply from a twist or bend that causes injury to the muscle. In either case, you can find some pain relief.

Self-Care

• Even though the pain may be acute, the Mayo Clinic states that a doctor's visit may not be necessary, and self-care can provide as much relief as formal medicine can. In fact, the Mayo Clinic states that "... about half of the people with back pain find their symptoms mostly go away after two weeks." That being said, if your symptoms do not improve in a few weeks, do see your health-care provider.

  As soon as you strain a back muscle, apply ice to the area for the first one to two days. However, don't use an ice pack directly on the skin or for more than 20 minutes at a time or you run the risk of frostbite.

  If your pain lasts more than two days, switch from ice to a heating pad or warm compresses on the area to encourage "loosening" of the strained muscles or to calm muscle spasms. Hot showers or baths can also help ease the strained muscle.

  If you can tolerate them, take a nonprescription pain reliever or herbal supplement to help with discomfort. Acetaminophen works in the body to reduce pain, while non-steroidal anti-inflammatory drugs (NSAIDs)--such as aspirin, ibuprofen and naproxen--work on pain and inflammation in the area that can be causing the pain. The herbal supplements white willow bark (Salix alba) or devil's claw (Harpagophytum procumbens) have been shown to help relieve pain and inflammation as well. Be sure to take new medications or supplements only under the guidance and supervision of your health-care provider.

Moving Around

• Back pain can feel excruciating, but using your body as much as possible will speed your healing time. If you find that going through your daily routine is too painful, lie down on a hard surface (such as the floor) with your knees bent and feet flat on the floor to relieve some pressure.

  Once you have begun to feel better, doing some gentle stretches and low-impact exercise can help relieve pain and build strength in the area. Walking and swimming are recommended by the American Academy of Family Physicians to help relieve and prevent further muscle strains.