Treat a Pulled Back Muscle: Easy and Most Effective Remedies

Pulled back muscles can be a real pain in the neck, or more accurately, in the back. They can happen to anyone at any time, whether you’re lifting heavy objects or simply sitting in an uncomfortable position for too long. The symptoms vary, but can include spasms, stiffness, and sharp pain.

If you’re dealing with this issue, you’ll want to know about the most effective remedies that can help ease your discomfort. In this blog post, we will cover everything from understanding what a pulled back muscle is to how it is diagnosed and treated. So read on.

Understanding Pulled Back Muscles

Treat a pulled back muscle

Back muscle strain is a common injury that causes sudden, sharp pain that worsens gradually. It results from strained muscles or tendons that stretch or tear the tissue. Health professionals treat these injuries frequently, managing symptoms that include swelling, stiffness, spasms, and numbness through anti-inflammatories and compression.

While healing is possible at home with rest and ice packs to improve blood flow, severe pain or mobility difficulties require medical attention.

What are the symptoms?

If you have a pulled back muscle, you may experience sharp pain, stiffness, and limited mobility. In severe cases, muscle spasms and swelling can also occur. The pain can be localized or spread throughout the back.

How is it diagnosed?

To diagnose a pulled back muscle, a healthcare provider will likely perform a physical exam and discuss your medical history and the symptoms. Imaging tests like an MRI may be used to rule out other causes of back pain. Your doctor may assess your range of motion to gauge the severity. Seeking medical attention is crucial to prevent chronic low back pain and mobility problems.

Treating a Pulled Back Muscle

best treatment for pulled back muscle

Resting the affected area and avoiding activities that may aggravate the injury are crucial in treating a pulled back muscle. Applying ice packs helps reduce swelling, numbness, and inflammation. You can also use over-the-counter pain relievers like ibuprofen or aspirin to alleviate discomfort.

Regular stretching exercises like yoga or strengthening exercises for abdominal muscles, hamstrings, and lower back muscles help improve flexibility and prevent future muscle strains. Seek medical attention if you experience severe pain, muscle spasms, or other symptoms.

Applying Heat and Cold

To alleviate muscle pain caused by a pulled muscle or lower back strain without the side effects of anti-inflammatories or muscle relaxants, try applying heat and cold alternatively to the affected area. Heat therapy promotes healing by increasing blood flow, while cold therapy minimises swelling and inflammation.

You may use a hot water bottle or heating pad for 15-20 mins to administer heat, and an ice pack or frozen bag of veggies wrapped in a towel for 10-15 mins to apply cold. Alternate between the two therapies for optimal results.

Taking Anti-Inflammatories

To reduce lower back pain and inflammation caused by muscle strains such as pulled back muscles, anti-inflammatory medications like ibuprofen, NSAIDS, naproxen or painkillers like aspirin may be useful. However, it is crucial not to exceed the recommended dosage. Along with medication, rest, gentle stretching exercise including heat/cold therapy can also alleviate symptoms of low back strain or sprain.

Resting the Affected Area

To provide relief for a pulled back muscle without medical intervention, it is crucial to avoid any activity that causes discomfort or back injuries. Get bed rest and use supportive pillows or cushions while lying down to ease the strain on your lower back muscles. Take ample time to heal completely before resuming your daily routine.

Compressing the Muscle

Wrap an ice pack or cold compress in a towel and apply it to the affected area for 20 minutes several times daily to compress a pulled back muscle. After 48 hours, use a warm compress or heating pad for promoting blood flow and healing. However, be careful not to get burns or frostbite by avoiding direct application of heat or ice on the skin.


If the pain caused by the pulled back muscle is severe or persists for more than a few days, it may be time to seek professional help. Physiotherapy can provide specific exercises and stretches tailored to your needs, leading to improvements in strength, mobility and flexibility.

A trained physiotherapist can also advise you on how to avoid future injuries and manage the current one with proper care. Remember, early intervention is crucial for fast recovery and preventing chronic pain.

Preventing Future Muscle Strains

Here’s how you can prevent future muscle strains:

Maintain a Good Posture

To prevent future muscle strains and injuries such as pulled back muscles or muscle strains, it’s essential to maintain proper alignment of the spine and neck by regularly stretching and performing strengthening exercises for the back, core, and legs. Taking breaks while sitting for long periods of time also helps reduce strain on your muscles.

Stretch Regularly

To prevent muscle strains like a pulled back muscle from lifting or twisting improperly, it is important to focus on stretching the lower back muscles regularly. By doing so, one can increase flexibility and range of motion, while warming up and cooling down the muscles.

Strengthen Your Core Muscles

Incorporating exercises such as planks, bridges, and bird dogs in your fitness routine can strengthen core muscles and provide support to the lower back muscles. Yoga or Pilates can also help improve flexibility and muscle strength in the abdomen, hamstrings, pelvis, and buttocks region. Maintaining good posture throughout the day is crucial for preventing back strain and stiffness.

When to Seek Medical Attention

If you experience persistent or worsening symptoms after a pulled back muscle injury, such as discomfort or stiffness around the lower back and buttocks region, and muscle spasms that cause swelling and inflammation around the affected area, it’s time to seek medical help. Only qualified professionals can render treatments like physiotherapy or chiropractic care that would alleviate more severe pains arising from spasm and strain injuries.

Frequently Asked Questions

How can I tell if I have a pulled back muscle versus something more serious?

A pulled back muscle can cause sudden pain, stiffness, and limited mobility. However, if you experience numbness, tingling, or shooting pain down your legs, it may be a more serious issue. It’s best to consult with a healthcare professional for severe or uncertain cases. Treatment includes rest, ice/heat therapy, gentle stretching, and OTC pain relievers.

What are some at-home remedies for treating a pulled back muscle?

To treat a pulled back muscle at home, rest and avoid activities that can worsen the injury. Apply ice or heat to the affected area for 20 minutes intervals and take pain relievers like ibuprofen or acetaminophen. Gentle stretching and massage can also aid in pain relief and healing.

Where can I find physiotherapy near me?

To find physiotherapy nearby, search for local clinics or practices online, ask for recommendations from trusted sources, and check with your health insurance provider. One Body LDN is a leading physiotherapy provider in London, offering expert massaging and physiotherapy techniques to provide relief and manage your mobility.

Where can I find sports massage near me?

To find sports massage therapists near you, search online or check with local gyms, fitness centers, and spas. Recommendations from friends and reading reviews can also help. If you are looking for sports massage in London, One Body LDN is one of the best places to get a sports massage in the UK.


In conclusion, pulled back muscles can be painful and debilitating, but there are many remedies available to help ease the pain and promote healing. Applying heat or cold, taking anti-inflammatories, resting the affected area, compressing the muscle, and massaging the affected area are all effective ways to treat a pulled back muscle.

Additionally, stretching regularly, building strength with yoga and other exercises, maintaining good posture, and strengthening core muscles can all help prevent future muscle strains. However, if your symptoms persist or worsen, it’s important to seek medical attention. Don’t let a pulled back muscle hold you back from living your life. Take care of yourself and follow these tips for a speedy recovery.

If you are searching “private physiotherapy near me” / “Sports massage near me” / “Deep tissue massage near me” / “pain treatment near me”, have private health insurance physiotherapy cover and are looking for the best private healthcare in London – One Body LDN is your answer.

We are approved by ALL major private health insurance physiotherapy companies:

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Contact us today to learn more!


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