How to Treat a Pulled Back Muscle in 8 Steps

June 12, 2025

A pulled back muscle can strike suddenly, often triggered by a sharp pain during activities like lifting or bending. Sometimes, though, the discomfort builds gradually over time, worsening as the days pass. While it's a common injury, that doesn't make it any less frustratingâ€”especially if it keeps you from enjoying your usual activities. Technically, we refer to it as a "pulled" muscle, but in reality, it's a muscle or tendon strain caused by tears or overstretching of the tissue. This differs from a sprain, which involves ligamentsâ€”the fibrous tissue connecting bones, muscles, and organsâ€”being torn or stretched excessively. The severity of pain from a pulled back muscle varies widely, ranging from mild discomfort to severe agony. Recovery typically takes a few weeks, but in some cases, it may require several months. Lower back pain, frequently due to muscle strains, is among the most frequent complaints health professionals encounter. For most people, these symptoms can be managed at home with the advice provided here. However, if the pain becomes unbearable or significantly impacts your mobility, consult a doctor immediately.
Symptoms
If youâ€™ve strained a muscle in your back, the symptoms can vary depending on the location of the injury. The spine is divided into three main sections: the cervical spine (neck), the thoracic spine (upper back and shoulders), and the lumbar spine (lower back). For a pulled muscle in the neck, you might experience:

Discomfort in the neck and upper back

Reduced ability to move the neck

Stiffness in the neck

Pain that extends to the shoulders or arms

Headaches

When a muscle is pulled in the shoulders or upper back, it may lead to:

Pain between the spine and shoulder blades

Muscle spasms in the upper back

Tight knots in the upper back and shoulders

Pain when moving the shoulders

For lower back pain, symptoms could include:

Aching and stiffness

Pain that intensifies with movement

Pain radiating 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
There are several common causes of pulled back muscles, such as:

Falls, particularly if you land awkwardly or hit the ground hard. Stick to the pros when it comes to parkour.

Repetitive motions that strain the back muscles, including bending, crouching, and reaching. Use a step stool instead of trying to reach high shelves yourself.

Improper lifting techniques, lifting while twisting, or attempting to lift something too heavy. Parents, for example, often hurt their backs when picking up or playing with kidsâ€”they grow up fast!

Carrying excess weight, which places extra strain on the back. Those who are overweight or pregnant are particularly vulnerable to pulled back muscles. Listen to your body and be kind to yourself.

A sedentary lifestyle, which weakens the back muscles and increases the risk of injury. Every step countsâ€”literally.

Poor posture while seated or incorrect form during physical activities. Whether you're glued to a desk or hitting the gym, no one is immune to poor habits.

What You Can Do
Regardless of where the muscle is pulled in the body, the treatment steps are generally similar. However, itâ€™s crucial to speak with a medical professional before attempting any self-care, as symptoms of other conditionsâ€”like disc problems or fracturesâ€”can mimic those of a strained muscle. Once cleared by your healthcare provider, consider the following steps:
1. Chill Out.
Cold therapy, often referred to as cryotherapy, reduces inflammation, which is a major contributor to pain in the early stages of an injury. The sooner you apply cold to a pulled back muscle, the quicker you may alleviate pain, control swelling, and kickstart healing. Apply a cold pack for 15â€“20 minutes as soon as possible after the injury. Game Ready offers active cryotherapy with rapidly circulating ice water, effectively reducing swelling, muscle spasms, and pain.
2. Apply Pressure.
Compression bandages or an active compression system can help reduce swelling and edema, allowing damaged tissues to repair themselves more efficiently. Game Ready mimics natural muscle contractions by gently squeezing and releasing, removing swelling and promoting blood flow.
3. Take It Easy.
In the immediate aftermath of the injury, avoid strenuous activities and give your body time to rest. Stay away from movements that exacerbate pain. Once the initial discomfort subsides, gradually resuming normal activities can help prevent muscle weakness.
4. Stretch Gently.
Gentle stretching, as Dr. Kojo Hamilton suggests, can enhance tissue healing by increasing blood flow to the injured area. Applying heat before stretching may also be beneficial.
5. Seek Relief Medically.
Pain medications should only be used temporarily to help manage discomfort throughout the day. If you need pain relief, discuss the appropriate medication with your doctor. Nonsteroidal anti-inflammatory drugs (NSAIDs) may provide temporary relief from swelling. Always follow the instructions on the label!
6. Strengthen and Stretch.
As the pain diminishes, incorporate strengthening exercises alongside gentle stretches. Over-resting and allowing muscles to weaken can delay recovery and increase the likelihood of future injuries.
7. Massage Therapy.
A light massage can boost blood flow to the affected tissues.
8. Warm Up.
After the initial few days, alternating between cold and heat therapies can help reduce pain and stiffness. Game Ready combines therapeutic cold and active compression to minimize pain and swelling, enhance blood circulation, and speed up recovery. Find a provider nearby to take your rehabilitation journey to the next level. Sources: [Include relevant sources] --- This content has been rewritten with care to ensure it flows naturally while maintaining the original message.
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