Lower back strain is a common injury that can be caused by various factors such as extreme physical exertion, falling, bending or crouching repeatedly, lifting heavy objects, emotional stress, improper posture, being overweight, out of shape, or sitting in the same position for long periods of time. Here are some tips for treating lower back strain:

• Rest: Avoid doing things that cause pain.
• Ice and Heat: Apply ice packs for 15 to 20 minutes for the first few days to reduce swelling, and then try heat for 15 minutes at a time to ease pain.
• Over-the-counter medicines: Medicines such as aspirin or ibuprofen can help control pain and swelling.
• Exercise: Exercise can help your back heal and get stronger and more flexible, preventing any reinjury. Ask your healthcare provider about specific exercises for your back.
• Maintain good posture: This helps ease the pressure on your lower back. You can use tape, straps, or stretchy bands to help keep your spine in alignment. Aim to keep your head centered over your pelvis. Don’t slouch your shoulders or crane your chin forward.
• Use support: Consider getting a belt or girdle to add support to your back. Use it only short-term or for support with heavy or repetitive lifting.
• Physical therapy: If your doctor recommends it, physical therapy can help build up strength.
• Maintain a healthy weight: Shedding extra pounds can help prevent back pain.

If your pain doesnt go away on its own or with conservative treatment, you may need to see a doctor for further evaluation and treatment.