How To Recover From A Lower Back Injury

    How To Recover From A Lower Back Injury

    Disclaimer: The post is developed in partnership with BetterHelp.

    One of the most common types of injuries is lower back injuries. It hinders the daily activity of a person. But there are several ways to recover from lower back injuries and also you can follow various ways to prevent these injuries from happening.

    Understanding lower back injuries

    The lower back is held together with the help of bones, muscles, tendons, and ligaments. The main role of the lower back is to provide strength to the body to stand straight and help in doing daily chores. Also, the lower back is among those areas that are dealing with constant pressure all the time. Hence it is a sensitive part of the body for the injuries.

    The most common injuries to the lower back are muscle sprains and ligament strains happen because of the wrong posture and sudden jerks. Many of these injuries result in a herniated disc or a fracture. Hence it is very essential to understand the nature of the injury before starting any recovery process for the lower back injury.

    Common causes and risk factors for lower back injuries

    A sedentary lifestyle

    One of the common causes is sitting in the wrong posture for a prolonged time. This results in muscle weakening and injuries.

    Heavy lifting

    Improper heavy lifting will result in lower back injury, especially muscle strains. It happens in those people whose lower back muscles are already weak. And they lift some sudden heavyweight.

    A lack of nutrients

    Weight gain due to lack of nutrients and improper diet puts more pressure on the lower back and hence weakens the muscles of this area.

    If you are considering this factor then you can not only prevent yourself from future lower back injuries but you can also make a good recovery. Implementing a balanced diet rich in anti-inflammatory foods and maintaining an active lifestyle in particular can strengthen the back muscles and support overall spine health. Make sure to consult the doctor before changing the diet.

    The recovery process

    Recovering from a lower back injury is not easy. So we have to take proper treatment here. After that, your patience is very important to recover from the injury. Here we will go over the important steps one by one to get you on the path to recovery.

    Rest and initial care

    During the initial stages of lower back injury, it is advised to take proper rest. Do not do work that puts more pressure on the lower back and causes more pain. Apply ice on the affected area of the lower back to reduce the inflammation. Another thing that can be done at an early stage of pain is taking painkillers. However, professional advice is necessary in these cases.

    Physical therapy exercises and occupational therapy

    Physical therapy is one of the effective solutions for those who are suffering from lower back injuries. The professional designs the exercises for the lower back that help the individual strengthen the muscles, increase flexibility, and improve posture. Occupational therapy to prevent lower back injury while performing day-to-day chores is also advised.

    Some of the physical therapy professionals advised:

    • Core-strengthening exercises: Building core strength can greatly help prevent your injuries. This will provide great support to the lower back and be a step forward in preventing future injuries.
    • Flexibility training: Activities such as yoga for daily routine or specific stretching routines help to improve the back’s range of motion.
    • Aqua therapy: Doing certain exercises in water can alleviate pressure on the spine.

    Recovering from a low back injury is not easy! It often takes more time than we think. So it is very important here that we understand the nature of injury. To understand the nature of such an injury would definitely require the support of the best experts in the field. BetterHelp offers an excellent pool of online occupational therapists who are highly specialized in guiding individuals through the recovery process.

    Pain management techniques

    The long-term goal is to treat the root cause of the problem and get rid of the pain. While there are techniques that are used for short-term pain relieving. It helps in providing relief from acute pain.

    • Heat treatments such as hot baths or heating pads
      It can definitely relax tight muscles. And it helps a lot in reducing your pain.
    • Massage therapy can give us two benefits. First of all, it provides physical relief from pain. Next, it helps in relaxation and relieves pain instantly.
    • Mindfulness and other relaxation techniques can greatly reduce the stress you feel from the impact of any thoughts and actions.

    Prevention strategies

    Here are some tips that you can use to make your lower back strong and to prevent any type of future back injury. Remember to ask your physician about the exercises that you can add and remove from the routine.

    Strengthening exercises

    • Bridge exercise: Lay with your back on the floor. Now bend your knee in such a way that your feet remain flat on the floor. Slowly raise your back and align it with the shoulders. Hold the posture and then put the hip back on the floor. Repeat this process several times to see good results.
    • Superman exercise: Here you have to lay on the floor with your stomach. And extend your limbs. Now lift the hands and legs together. Hold the Superman posture for a few seconds and then repeat.
    • Plank exercise: Here you have to make a body posture like a plank and have to hold the body on your elbow. Keep the posture intact for several minutes.

    Proper posture and ergonomics

    • Sitting posture: Keep the back straight, with feet flat on the surface and shoulder relaxed.
    • Lifting technique: Bend the knees in half and keep the object close to you. Now try to put more pressure on the knees rather than on the back.
    • Workspace ergonomics: The thing is you must make sure desk and chair arrangement encourages a natural and relaxed posture.

    Lifestyle adjustments for long-term back health

    • Maintain a healthy weight: Lifting heavy weights on your back can sometimes make you more prone to injury. So focus on weight management. When you lift more weight than you are physically capable of, you can suffer from injury. 
    • Pay attention to sleep position: Put a pillow under the knee for extra support. And bent the knee while sleeping in a side posture.
    • Eat nutrient-dense foods: Eating foods such as high anti-inflammatory properties can help you deal with pain management and the healing process as well.


    Recovering from a lower back injury can help protect your future life more sweet. By keeping this in mind and taking good care of yourself, doing the right treatments, doing the necessary preventative exercises, and adjusting your lifestyle, you can greatly reduce the chance of injury. This will help you recover and strengthen your back faster.


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