A low back strain is one of the most prevalent back issues people experience. It occurs when the muscles or ligaments in the lower back region become torn, usually after sudden movements, lifting excessively, or certain body positions. The most prominent question is how long a muscle strain lasts.

In the majority of mild cases, pain may improve within a few days. Two to three weeks are enough for moderate strains, and four to six or more weeks may be necessary for more severe strains. Healing depends greatly on how you live, what type of treatment you get, and how committed you are to back care during recovery.

The good news? With the addition of gentle exercise, good posture habits, and ergonomic furniture like the OdinLake O2 (Ergo MAX 747) and OdinLake O3 (Ergo BUTTERFLY 753), recovery can be faster and future strain avoided.

Common Causes of Low Back Strain

Low back strain can occur suddenly or gradually. The most familiar causes include:

• Not lifting properly: Bending at the waist instead of the knees causes an enormous strain to the lower back.

• Poor sitting posture: Sitting improperly, or slouching, is another cause. Sitting for long periods on unsupportive chairs leads the back muscles to tension and strain.

• Repetitive movements: Everyday activities of twisting, bending at the waist, or lifting strain the back.

• Sports injuries: Overexertion during the course of doing sports or physical exercises often results in pulled muscles.

• Sedentary habits: Sitting for long periods of time causes the underlying and back muscles to weaken, which most likely will lead to an injury.

If you notice these causes while performing your daily activities, then you may need to implement some changes in order to protect and reduce the chances of straining your lower back. For even more adjustment tips, you can visit our blog about optimal comfort and posture.

Symptoms of Low Back Strain

Strain on the lower back may cause discomfort. How do you know if your discomfort is a strain or something worse? The more common symptoms include a feeling of:

• Dull aches or sharp pangs in the lower regions of the back.

• Difficulty moving with sudden, unexpected spasms in the muscles and mid-back pain left side.

• Breathing and bending down to pick something up become restricted, and a feeling of less range in bending down and, overall, ease of movement sets in.

• Certain activities, such as bending or twisting, become more difficult and painful.

With a back strain, you may be in a great deal of discomfort and have severe symptoms of bending or twisting. Legs, in particular, may become more painful as well. When persistently painful or other unusual symptoms, such as fever, are present, it’s important to know the cause.

 How Long Do Pulled Muscles Take to Heal?

Depending on the variation of a low back strain, recovery time could be set on a scale ranging from mild to worse, and from age, lifestyle, and even posture also come into play.

Typical Recovery Timeline

Recovery time depends on how extreme the strain is.

• Low strain: This takes between 3 to 7 days, on the condition that resting and posture are achieved.

• Moderate strain: This takes between 2 to 3 weeks on the condition that stretching, support, and activity are achieved.

• Severe strain: This takes 4 to 6 weeks with the possibility of more and may include physical therapy.

Factors That Affect Healing Time

• Age: Recovery is more difficult for older adults.

• Fitness Level: Stronger core muscles can facilitate faster healing.

• Work Habits: Sitting for long hours in almost any position can have a significant negative effect.

• Previous Injuries: Repeated strain on the same area can make recovery harder.

• Treatment Approach: The use of ergonomic chairs can promote quicker recovery.

Treatment for Back Muscle Strains

Rest is the best medicine. Recovery from a strain is assisted much faster with proper care. Here are some steps to follow:

• Rest: Requires light movement as opposed to a full bed for prolonged periods.

• Ice and Heat: Use ice for the first couple of days to help with inflammation, and put on a heating pad after to help loosen up stiff muscles.

• Over-the-counter medication: Painful conditions can be relieved with over-the-counter medications.

• Stretching and gentle activity: Stretching can be an effective adjunct treatment, along with slow progressive walking along pelvic tilt exercises.

As precautionary measures, an ergonomic chair with lumbar support to relieve pressure on tender muscles while maintaining spinal alignment during rest may complement an effective workstation.

Preventing Strain Recurrence

Prevention is always better. Back strain can be prevented and tackled with an approach that focuses on three factors:

• Movement: Small walking or stretching breaks.

• Strength: Simple core exercises, such as planks or bridges.

• Support: Ergonomic furniture that promotes healthy posture.

OdinLake’s chairs excel in this area. The O2 Ergo MAX 747 and O3 Ergo BUTTERFLY 753 chairs have advanced adjustable lumbar systems that offer support relief to your back and lower spine, preventing strain from recurring. Our collection of ergonomic chairs is tailored for lower back support.

When to See a Doctor for Back Pain

Even though a majority of low back strains heal on their own, when following symptoms remain for a long time, it might be time to consult a doctor:

• Pain that persists for longer than 6 weeks.

• Back pain and fever, goosebumps, or significant weight fluctuations.

•  Weakness or tingling and numbness in the lower extremities

• Pain that prevents one from functioning actively and productively, regardless of the self-care instituted.

All of these warning signs should be taken seriously and treated with caution, which is why it is advisable to visit a medical practitioner to prevent serious issues.

Recommended OdinLake Ergonomic Chairs

At OdinLake, we create unique ergonomic chairs that perfectly blend comfort with practicality by integrating scientific research into our designs. To help with and avoid low back strain, we offer the following two best chairs:

OdinLake O2 (Ergo MAX 747) | Three-Section Backrest Ergonomic Chair

The O2 Ergo MAX 747 is intended for both professionals and remote workers who have to sit for prolonged periods of time. The chair has a three-section split back rest and dynamic lumbar support, paired with the WireControl™ adjustment system – all of which offer personalized comfort for better posture and optimal usage.

Features Designed for Precision Comfort

• The backrest, consisting of three sections, can be adjusted to five different heights.

• Dynamic three-level lumbar support.

• WireControl™ system for rapid adjustments.

•  Angles can be reclined to 135 degrees and locked.

•  Headrest and armrests are adjustable in 2 and 4 dimensions.

• The seat is adjustable in depth for enhanced ergonomic support.

• Breathable, durable FlexBreath™ mesh.

• Specially designed for silence; gas lifts (150,000 cycles).

Designed for Durability & Sustainability

This chair, supported on an aluminum alloy skeleton, withstands 15 years of ultra-long use. Ideal for 5'3" - 6'3" in height and 350 lbs / 158kg in weight, it ensures ultra-long-lasting comfort while also being pliable in use.

OdinLake O3 (Ergo BUTTERFLY 753) | WireControl™ Embedded Armrests Ergonomic Chair

For those who need ergonomic support while managing or preventing low back strain, with simplicity and comfort, and ease of use, the O3 Ergo BUTTERFLY 753 is perfect. The backrest, inspired by the wings of butterflies, visually adapts to the curves of the spine and provides comfort.

Features Designed for Balanced Support

• The butterfly split backrest with global electroplating provides strength with a touch of elegance.

• Reduces lower back tension with actively adaptive, dynamic lumbar support.

• Adjusts with simple, one-touch recline armrest WireControl™.

• Locked tilt sitting positions with variable recline between 90 – 135 degrees.

• 2D headrest, 3D armrests configured for upper body support.

• Accommodate a variety of users with a depth-adjustable seat (20.5" width).

Designed for Durability & Sustainability

Supporting a weight of 350 lbs / 158 kg and a body height of 5'3"–6'3" along with the durable aluminum alloy body, the O3 is easy to carry. FlexBreath™ mesh provides ventilation and comfort while sitting for long periods, reducing burning lower back pain.

FAQs About Back Muscle Recovery

Should I use ice or heat for low back strain?

For the first 48 hours, ice is best for controlling inflammation. After 48 hours, heat improves blood flow and muscle tension.

What sitting position is best for back pain?

Sitting with feet flat on the ground and knees bent at a 90-degree angle with a chair that has lower back support helps alleviate pain.

How do I know if my back pain is serious?

If the pain continues for an extended period of time, or is coupled with a fever, doesn't go away with time, or is causing numbness or weakness in your legs, seek medical help straight away.

What to do for lower back pain during pregnancy?

Available research suggests the use of supportive stretchy chairs, the practice of gentle stretching, and the use of supportive pillows for the back and hips during sleeping. However, it is important to note that one must consult the siding doctor before any exercise tasks in a safe and soothing manner.

Conclusion

So, how long does a low back strain last? For most people, recovery falls between a few days and six weeks, depending on how active they are and the severity of the strain. The best way to recover faster and the best way to prevent future strain is through a combination of daily movement, core strengthening, and ergonomic support.

For that reason, OdinLake has patented chairs such as the O2 Ergo MAX 747 and O3 Ergo BUTTERFLY 753. All chairs come with enough protection to reduce the chances of slumping and dumping, essential to the recovery. In addition, daily movement and lightweight core exercises increase the chances of faster recovery for lower back strains.