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Moderate muscle strains may take six to eight weeks to heal. Prevention of Recurring Back Strain. Many people who experience recurring back pain have weak core muscles - the muscles that support the back. Strengthening these muscles can prevent back strain from recurring, though the time for strength exercises is after the back pain has resolved.
, licensed physical therapist specializing in spine & pelvis. A damaged muscle should heal in approximately 10 days due to the excellent blood supply. Damage to a tendon or ligament would take 6 - 8 weeks due to their poor blood supply. Since you are still having symptoms despite stopping squats & dead-lifts, I would propose that something else is the problem.