Lower back strain


Lower back strain is the strain of the muscles and ligaments in the back. You can strain these muscles by stretching them causing tears in the tissue. The muscles are then weakened making it unable to hold the bones of your spinal column correctly. The spine then becomes less stable causing low back pain.

Lower back strain can be caused by:

  • Extreme physical exertion.
  • Falling or injury.
  • Bending or crouching repeatedly.
  • Lifting heavy objects if you are not in shape.


  • Ice your back to reduce pain and swelling as soon as you injure yourself. Do it for 20-30 minutes every 3-4 hours for 2-3 days. 
  • Apply heat to your back — but only after 2-3 days of icing it first. Use heat on your back only after the initial swelling has gone down. You could use an electric heating pad or a hot water bottle. Or you could soak in a hot bath.
  • Take painkillers or other drugs, if recommended by your doctor. 
  • Use support. Ask your doctor or therapist first, but consider getting a belt or girdle to add support to your back. Use it only short-term or for support with heavy or repetitive lifting.
  • Get physical therapy to build up strength, if your doctor recommends it. Do not stay in bed or on the couch all day.
  • Maintain good muscle tone in your abdominal and lower back muscles. https://www.nhsinform.scot/illnesses-and-conditions/muscle-bone-and-joints/self-management-advice/back-problems