1. Water Works
If you are working to recover strained back muscles, it is extremely important that you surpass the daily eight to ten glasses of water each day. When muscles are damaged, toxins are released which cause pain and stiffness. Water will help to keep muscles lubricated and to flush toxins from the body.
2. Take a Load Off, But Not For Too Long
During the first few days following injury, bed rest is your best treatment for a strained back. Generally, the acute injury will last 3 to 7 days and is characterized by heat an inflammation. During this time, do as little as possible to prevent further back injury. After the inflammation has subsided, perform regular gentle stretches to keep your muscles flexible and heal a back strain more quickly.
3. When it Hurts to Get Out of Bed
If you have strained your back, you know just how difficult simply activities become, such as getting out of bed. To reduce back pain during recovery, roll yourself out of bed gently. Bend your knees and hips, rolling onto your side and then hang your legs off of the bed and push your body up with your arms. You may look silly, but your back will thank you.
4. Ice Is Nice
To treat a strained back after the initial injury, use ice packs four or five times a day for 15 to 20 minutes, making sure that you protect your skin with a soft cloth or towel. Ice will help to relieve pain, reduce inflammation and push toxins away from the injury.
5. Medicate Carefully
While there are a number of medications which can help to reduce pain and prevent spasm, try to avoid taking medication unless absolutely necessary. Medication will help you to feel more comfortable, but will not help you heal. In fact, medications can mask the pain and allow you to continue with daily activities, but that is not necessarily the best thing for your recovery. Doing more than your back is ready for simply because you are feeling no pain is a quick way to further injure yourself.
