Patient Education

Low Back Strain: What to Do First

If you strained your low back, gentle movement, short walking sessions, proper sitting posture, and heat or cold therapy may help you stay comfortable as your body recovers.

What should you do after straining your low back?

As soon as you feel a low back strain, use heat or a cold pack on the painful area for 15 to 20 minutes at a time. You can alternate between heat and cold, but end with a cold pack. Keep moving and doing as much as tolerated and comfortable.

A little bit of discomfort that is tolerable is to be expected and okay. Walking for short periods and taking standing breaks may also help you stay active without overdoing it.

First steps for low back strain relief

Use heat or cold therapy. Apply heat or a cold pack to the painful area for 15 to 20 minutes at a time. You can alternate, but end with a cold pack.
Keep moving as tolerated. Continue doing as much as is comfortable. Mild discomfort that is tolerable can be expected.
Sit with support. When sitting, make sure your bottom is all the way back against the chair so you can use the chair’s lumbar support.
Take standing breaks. Stand up and move around every hour.
Walk for exercise as tolerated. Start with 3 to 5 minutes twice daily. If walking reduces your pain, add 5 minutes each day until you are able to walk 30 to 45 minutes at a time without increased pain.

Gentle stretches to try if comfortable

Single Knee to Chest Stretch

Lie on your bed or floor with your knees bent. Gently pull one knee toward your chest. Hold for 30 seconds. Repeat on the other side.

Person lying on their back and gently pulling one knee toward the chest.

Hamstring Stretch While Lying Down

Lie on your back with a strap on your foot. Keep your knee straight. Gently pull until you feel a light stretch. Hold for 30 seconds. Repeat on each leg twice.