Overview

A back strain happens when you overstretch, or pull, a muscle in your back. You may hurt your back in a mishap or when you exercise or lift something. Sometimes you may not know how you hurt your back.

Most back strains will get better with time. You can take care of yourself at home to help your back heal.

How can you care for yourself at home?

• Try to stay as active as you can, but stop or reduce any activity that causes pain.
• You can try using heat or ice to see if it helps.
  • Try using a heating pad on a low or medium setting for 15 to 20 minutes every 2 to 3 hours. Try a warm shower in place of one session with the heating pad. You can also buy single-use heat wraps that last up to 8 hours.
  • You can also try an ice pack for 10 to 15 minutes every 2 to 3 hours. Put a thin cloth between the ice and your skin.
• Be safe with medicines. Read and follow all instructions on the label.
  • If the doctor gave you a prescription medicine for pain, take it as prescribed.
  • If you are not taking a prescription pain medicine, ask your doctor if you can take an over-the-counter medicine.
• Try to find a comfortable sleeping position.
  • Instead of your regular pillow, you can try a special neck pillow or a rolled-up towel under your neck.
  • Try lying on your side with a pillow between your legs. Or lie on your back with a pillow under your knees.
• Return to your usual level of activity slowly.