English to Russian Medical Medical (general)

Доброго времени суток.

To make a low back support:
Roll a small towel into a tight cylindrical shape with a diameter of one to four inches. Place the rolled-up towel between your lower back and the back of your chair. This will effectively help you maintain the arch of your lower back. Find the diameter most comfortable for your back. Every so often, vary the diameter; this will help maintain the flexibility of your back. ***Low back strain can often be reduced instantly*** by using this simple technique.


Как пишут здесь:

https://www.webmd.com/back-pain/guide/low-back-strain

So what is low back strain? A series of muscles and ligaments in your back hold the bones of your spinal column in place. You can strain these muscles by stretching them too far, causing tiny tears in the tissue. The muscles are then weakened, so they may not be able to hold the bones of your spinal column in place correctly. The spine becomes less stable, causing low back pain.

Так все-таки что можно мгновенно уменьшить - напряжение или растяжение?

Спасибо.