Back muscle strain is a common sports injury. Here are some suggestions that may be helpful to recovery:

1. Rest: avoid further muscle strain and give the injured part enough time to recover.

2. Ice compress: within 48 hours after injury, apply ice bags or cold towels to the injured parts for 15-20 minutes each time, many times a day. Ice can relieve pain and swelling.

3. Pressure bandage: use elastic bandage to bandage the injured part, but not too tight, so as not to affect blood circulation. Pressure dressing can help reduce swelling.

4. Lift the injured part: Lift the injured part higher than the heart level to help reduce swelling.

5. Physiotherapy: Physiotherapists can provide various treatment methods, such as massage, hot compress, electrotherapy, etc., to help relax muscles, relieve pain and promote recovery.

6. Drug treatment: If the pain is serious, you can consider taking non steroidal anti-inflammatory drugs (such as ibuprofen) to reduce pain and inflammation.

7. Rehabilitation training: After the pain and swelling are reduced, some mild rehabilitation training can be started, such as stretching and strength training with gradually increasing intensity, to help restore muscle flexibility and strength.

8. Pay attention to posture: maintain correct posture, especially in sports and daily activities, to help reduce muscle pressure.

9. Prevention of re strain: strengthen the exercise of back muscles, improve the strength and flexibility of muscles, and pay attention to the warm-up before exercise and the stretching after exercise to prevent the recurrence of back muscle strain.

It should be noted that severe back muscle strain may require a longer recovery time, or even surgery. If the symptoms continue unabated or worsen, it is recommended to seek medical advice in time for detailed assessment and treatment.

The above is about how to recover from back muscle strain. Through these contents, I believe you have a certain understanding of how to recover from back muscle strain.