It might have happened lifting a box, twisting to reach something or simply bending to tie a shoelace. Suddenly your lower back is sore, stiff and every movement feels like a careful negotiation. A strained back can be painful and worrying, but it is also one of the most common back problems, and it usually settles well.

What a back strain is

A strain or sprain means the muscles or ligaments around your lower back have been overstretched or overloaded. Muscles move your back, and ligaments are the strong bands that help hold the joints together. When either is strained, the area can become painful, tight and protective, and moving can feel stiff and guarded.

The pain can feel strong, sometimes much stronger than you expect for such an everyday movement. That is because your back has lots of nerve endings, and your body is very good at raising the alarm to protect itself. Strong pain does not mean serious damage.

Why it usually settles

Muscles and ligaments have a good blood supply and heal well. Research following people with new low back pain has found that most feel much better within the first few weeks, with the biggest improvements early on.

Some people notice their back stays a little sensitive for longer, or has occasional twinges as it recovers. That is a normal part of healing and does not mean things have gone wrong.

Why gentle movement helps

When your back hurts, resting can feel like the right thing to do. But for most back strains, staying gently active helps you recover more quickly than rest. In one well-known study, people with new back pain who carried on with their usual activities as much as they could recover faster than those who rested in bed.

Movement helps keep the muscles and joints supple, encourages healing and helps calm the pain system. Long periods of rest tend to leave your back stiffer and more sensitive.

The first few days

In the early days, the aim is to keep moving gently while your back settles. Some things to try:

• Change position often, rather than staying in one position for long.
• Take short, gentle walks, even just around the house at first.
• Use a heat pack or warm shower to help tight muscles relax.
• Keep up as many of your usual activities as you comfortably can, perhaps in shorter bursts.

If lying down helps for a while, that is fine. Getting up regularly to move tends to help more than staying there.

Gentle movements to help it along

Something to try a few times a day, moving within a comfortable range:

• Lying on your back with your knees bent, gently rock both knees from side to side.
• Lying on your back, hug one knee towards your chest, then swap.
• On your hands and knees on the floor, slowly round your back up, then let it gently dip down.
• Standing, place your hands on your lower back and gently lean back a little way.

Some discomfort is normal. If a movement feels sharp, make it smaller and try again later. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength as it settles

As your back starts to feel easier, building strength helps it cope with everyday life and may help protect it in future. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace. If you have been given exercises by a physiotherapist, keep following those.

Getting back to lifting

You may feel nervous about lifting again. Your back is strong and built to bend and lift. Starting with lighter loads, keeping them close to your body and building up gradually can help you regain confidence.

When to get it checked

If pain spreads down your leg with numbness or weakness, it is worth speaking to your GP.

Your VIDA pain check-in can help you notice how your back improves day by day.

What to take away

• Back strains are common and usually settle well.
• Strong pain does not mean serious damage.
• Gentle movement helps your back recover more quickly than rest.
• Change position often and use warmth to ease tight muscles.
• Build strength gradually as your back feels easier.

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