Advice

Most mild to moderate lower back strains heal within one to three weeks. But recovery time depends on several factors, including the severity of the strain, your activity level, and how you care for the injury.

What Is a Lower Back Strain?

A lower back strain happens when muscles or tendons in the lower back are overstretched or torn. This can occur due to…

• Lifting something heavy incorrectly

• Sudden twisting or bending

• Poor posture

• Repetitive movements

• Weak core muscles

Common symptoms include muscle stiffness, pain during movement, and limited flexibility.

Typical Healing Time

• Mild strain – Usually heals within a few days to one week

• Moderate strain – May take one to three weeks

• Severe strain – Can take several weeks or longer, especially if left untreated or if re-injured

Every person heals at a different pace, but with proper care, most people recover without long-term problems.

How to Support Recovery

While time is an important factor, your recovery can be faster and more complete if you follow these steps…

Rest but not too much
Take it easy during the first day or two, but avoid extended bed rest. Gentle movement helps reduce stiffness and speeds up healing.

Apply ice & heat
Ice in the first 48 hours reduces inflammation. After that, heat can relax muscles and improve blood flow.

Use gentle stretches & movements
Slow, pain-free stretching can prevent tightness and improve flexibility. Walking is a safe, low-impact way to stay active.

Improve posture & lifting technique
Poor body mechanics can worsen strain or delay recovery. Be mindful when sitting, standing, or lifting.

Physical therapy
If pain lasts longer than expected, a physical therapist can guide you through exercises that support healing and prevent re-injury.

When to See a Doctor

Seek medical attention if…

• Pain lasts more than a few weeks

• You have numbness, tingling, or leg weakness

• Pain interferes with walking or standing

• There is no improvement with home care

These may be signs of a more serious issue like a herniated disc or nerve involvement.