Generally, you can recover slowly, and you will be completely better in a week. If the pain affects your daily life now, I suggest you take some anti-inflammatory and analgesic drugs, such as diclofenac and fenbid.

Treatment of muscle strain in low back pain;

When cold compress soft tissue is injured, apply cold water, wet ice or ice pack to the affected area.

Cold compress has two effects.

First, it can relieve pain, freeze the sensory nervous system and play an anti-stimulation role. Cold stimulation exceeds the pain of trauma, so the pain will be alleviated.

Secondly, it can block the local blood supply and reduce the bleeding of the damaged tissue, so that the damage scope will not expand.

When the injury occurs, you should rest immediately and cooperate with some cold compress and compression, which is a necessary measure to ensure the recovery of tissue injury. However, the rest time should not be too long, and long-term rest is harmful to sports injury. Therefore, some moderate and controlled relaxation exercises should be carried out, because controlled relaxation exercises can redistribute blood in the body, strengthen blood supply and metabolism of injured parts, increase cell permeability, increase the amount of amino acids absorbed by muscles, prepare rich raw materials for protein synthesis of muscles, and play a role in repairing tissues when protein synthesis of muscles is rapidly strengthened beyond usual. Of course, the form and intensity of moderate exercise here depends on the nature of the injury (except some serious injuries such as fracture, tendon rupture, dislocation, etc. ), and it is best to do it under the guidance and supervision of experienced coaches or medical staff.