How to Treat a Pulled Back Muscle in 8 Steps
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A pulled back muscle often starts with a sudden, sharp pain when you're lifting or bending. Sometimes, though, the discomfort can build up gradually, worsening over the course of a few days. While it’s a common injury, it doesn’t make it any easier to deal with, especially if it prevents you from doing the activities you love.
We commonly refer to this as a "pulled" muscle, but technically, it’s a strain—an injury to the muscle or tendon caused by tearing or overstretching. It’s important not to confuse this with a sprain, which involves damage to the ligaments, those fibrous bands connecting bones, muscles, and organs.
The pain from a pulled muscle in your back can vary from mild irritation to severe discomfort. Healing usually takes a few weeks, but in some cases, it might take a couple of months. Back pain, frequently due to a strained muscle, is one of the most common issues health professionals address. In most instances, you can manage the symptoms at home using the recovery tips outlined below. However, if the pain becomes unbearable or makes it hard to move, consult a doctor immediately.
### Symptoms
If you’ve pulled a back muscle, the symptoms can differ depending on where the injury is located. The spine is divided into three main sections: the neck (cervical spine), upper back and shoulders (thoracic spine), and lower back (lumbar spine).
For a pulled muscle in the neck, you might experience:
- Pain in the neck and upper back area
- Limited range of motion in the neck
- Stiffness in the neck
- Pain radiating to the shoulders or arms
- Headaches
Pulled muscles in the shoulders and upper back can lead to:
- Pain in the area between the spine and shoulder blade
- Muscle spasms in the upper back
- Knots and tightness in the upper back/shoulders
- Pain when moving the shoulders
Symptoms of a lower back strain include:
- Aching and stiffness
- Pain that worsens with movement
- Pain that radiates to the hips and legs
- Limited range of motion
- Muscle spasms in the lower back area
- Pain when sitting, standing, or walking
### Causes and Diagnosis
Some of the most frequent causes of pulled back muscles include:
- Falling, particularly if you land hard or in an awkward position. Leave the parkour to the pros.
- Repetitive movements that strain and irritate the back muscles, such as bending, crouching, or reaching. Don’t try to be a hero—use a step stool to reach high shelves.
- Lifting improperly, twisting while lifting, or attempting to lift something too heavy. Parents, for example, can hurt their backs when lifting or playing with kids. They grow up so fast!
- Excess weight putting additional strain on your back. People who are overweight or pregnant are more prone to pulled back muscles. Be kind to your body.
- A sedentary lifestyle, which may weaken the back and increase the risk of injury. Maybe it’s time to get those steps in.
- Poor posture while sitting or improper form during physical activities. Whether you’re a tech bro or a gym bro, no one is exempt from this.
### What You Can Do
Regardless of where the pulled muscle is located, the treatment steps are typically similar. However, always speak with a healthcare professional before treating an injury, as other conditions like disc problems or fractures can mimic muscle strains. After consulting with your doctor, consider the following steps:
#### 1. Chill Out
Applying cold therapy, also known as cryotherapy, helps reduce inflammation, which is the primary cause of pain in the first few days after an injury. The sooner you apply cold to a pulled back muscle, the faster you can reduce pain, control swelling, and kickstart the healing process. Use a cold pack for 15–20 minutes as soon as possible after the injury. Cryotherapy devices like Game Ready use circulating ice water to cool the area effectively, reducing swelling, muscle spasms, and pain.
#### 2. Compression is Key
Compression bandages or active compression systems can help reduce swelling and edema, allowing the damaged tissues to repair themselves more quickly. Game Ready mimics natural muscle contractions by gently squeezing and releasing, which removes swelling and promotes blood flow.
#### 3. Take it Easy
After the injury, limit your activities and give your body time to rest. Avoid movements that increase pain. Once the initial pain subsides, gradually reintroducing your normal activities may prevent muscle weakness and speed up recovery.
#### 4. Stretch Gently
According to Dr. Kojo Hamilton, gentle stretching can enhance tissue healing by boosting blood flow to the affected area. Applying heat before stretching may also be beneficial.
#### 5. Medications for Relief
Over-the-counter pain relievers can provide temporary relief while you go about your day. If you think you need medication, discuss with your doctor to determine the best option. Nonsteroidal anti-inflammatory drugs (NSAIDs) may help reduce swelling temporarily. Always follow the instructions on the label.
#### 6. Strengthen Your Muscles
As the pain lessens, incorporate strengthening exercises alongside gentle stretching. Resting too much and letting muscles weaken can slow recovery and increase the likelihood of future injuries.
#### 7. Consider a Massage
Light massages can boost blood flow to the injured tissues, aiding recovery.
#### 8. Heat Therapy
After a few days, alternating between cold and heat can help alleviate pain and stiffness.
Game Ready offers both therapeutic cold and active compression to reduce pain and swelling, improve blood flow, and help you return to your favorite activities. Find a provider near you and take your recovery to the next level.
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**Sources:**
- [Cleveland Clinic](https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains)
- [Cleveland Clinic](https://my.clevelandclinic.org/health/body/21604-ligament)
- [American Association of Neurological Surgeons](https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain)
- [OrthoInfo by American Academy of Orthopaedic Surgeons](https://orthoinfo.aaos.org/en/diseases--conditions/neck-sprain/)
- [Healthline](https://www.healthline.com/health/rhomboid-muscle-pain)
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