Q. How can I heal my strained back muscle?

Answered by
Mohammed Wajid
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on May 17, 2022

Hi doctor,

I have a strain in my back that does not heal. Instead, it strains anew from everything I do. I am at the point where I can easily re-strain several times a week: simple tasks like lifting a small pot of water or moving a laptop and sitting up off of my floor bed setup. I have been dealing with this worsening condition for the last few years, but I have entered an acute phase in the previous six months. I spend almost my entire day lying on a floor setup, hoping to rest. But even so, I can not go a few days without a new straining or microtear injury in the same area. Each time the threshold for damage lowers, and the pain lasts longer.

I have seen many doctors and had x-rays, physical examinations, and ultrasounds. Sciatica issues with the sacroiliac joint (SI joint) and spinal problems have been ruled out. There is nothing structurally wrong. However, there seems to be a lot of myofascial adhesion and scar tissues in that area. When I touch the area with a fingertip, it feels rougher and sometimes has a hardened adhesion lump where the tear happens (the tear injuries are always graded A or grade B, around 10 % - 20 % of the muscle fibers involved, but rarely more).

This was initially caused by a deadlifting injury to the exact area ten years ago, but I thought I healed. Three years ago, I restrained the same area and had been stuck in this perpetual cumulative injury cycle since then. The myofascial adhesion weakens and tears anew again and again. About two years ago, it took going for a brisk run or lifting 30 - 40 pounds for the adhesion to tear. A 10-minute walk or lifting 5 - 10 pounds can threaten a new tear. I have cut back my daily activity month by month until now, when I cannot even sit, walk, or stand for 10 minutes without the pain setting in and getting worse.

Please help me break out of this injury cycle and help the soft tissue in the area heal so I can return to a normal life.

Thank you.



Welcome to

There is a tear and nerve compression in your lower back, giving you severe pain. Can you share your medical reports with me?

In the meantime, there is only one suggestion the best I can give is to take rest as much as possible. Take healthy calcium and vitamins rich diet and use a hot pack twice a day. Avoid exercises that cause an increase in pain, and avoid activities that involve lower back muscle which may cause strain. A hot pack or ice pack twice a day will help you recover from the pain, but you need to assess the condition properly for more substantial muscles.

I suggest you take interferential therapy and ultrasound therapy with traction to reduce pain and later start with exercises which will be suggested depending on the improvement to help you strengthen lower back muscles.

Thank you.

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