Pulled Back Muscle Treatment: Understanding Pulled Lower Back Muscles

Pulled back muscles can be a real pain, and if you’ve ever experienced one, you know how debilitating it can be. A pulled back muscle is commonly caused by overstretching or tearing of the muscle fibers in the lower back. It can happen to anyone, regardless of age or fitness level, and can cause sharp pain or dull aches that can last for days. In this blog, we will discuss everything you need to know about pulled back muscles – from its symptoms and causes to its diagnosis and treatment options. We will also cover exercises that can help alleviate the pain and prevent future injuries. And if you’re in London looking for the best physiotherapy clinic for your pulled back muscle treatment, look no further than One Body LDN!

What is a Pulled Back Muscle?

When a muscle in the lower back is stretched or torn, it results in a pulled back muscle. This common injury can cause pain, stiffness, and limited range of motion. A pulled back muscle occurs due to sudden movements or overuse of muscles during physical activities. While resting the affected area is necessary for recovery, applying ice packs can reduce inflammation and swelling. To avoid future injuries and promote healing, physiotherapy and stretching exercises are recommended.

pulled back muscle treatment

Symptoms of a Pulled Back Muscle

Experiencing pain and stiffness in the lower back can be frustrating and debilitating. A pulled back muscle is a common culprit for these symptoms, often caused by overuse or sudden movements. In addition to pain and stiffness, muscle spasms, swelling, bruising, and limited range of motion are all signs that you may have pulled a muscle in your lower back. It’s important to seek treatment promptly to prevent the injury from worsening and ensure a speedy recovery.

Causes of a Pulled Back Muscle

Poor posture or lifting techniques, sudden movements, and lack of warm-up can cause pulled back muscles. However, underlying medical conditions such as arthritis or herniated discs may also lead to this injury. Identifying the root cause is crucial to prevent future injuries. By maintaining proper form during physical activity and incorporating stretching exercises into your routine, you can reduce the risk of pulling a muscle in your lower back.

Diagnosis of a Pulled Back Muscle

A pulled back muscle can be a painful and debilitating injury. If you suspect that you have pulled a muscle in your back, it is important to see a doctor or healthcare professional for a proper diagnosis. The physical examination may include assessing your range of motion, checking for swelling or bruising, and ordering imaging tests to confirm the extent of the injury. Once diagnosed, appropriate treatment options can be prescribed to help manage pain and promote healing.

Treatment Options for Pulled Back Muscles

Rest, ice/heat therapy, physiotherapy, pain relief medications, massage therapy, chiropractic care and acupuncture are all viable pulled back muscle treatment options. Rest is the most critical element of any treatment plan for a pulled back muscle. Ice or heat therapy can help reduce inflammation and manage discomfort. Over-the-counter pain medications can also provide relief. Physiotherapy and sports massage therapy can promote healing and alleviate tension in damaged muscles. Chiropractic care and acupuncture can be valuable complementary treatments that support the healing process. Your healthcare provider can advise you on which treatment option may be best for your individual needs.

Rest and Ice

Maintaining proper rest is crucial for treating a pulled back muscle. To alleviate pain and swelling, apply an ice pack to the affected area for 20-30 minutes every few hours. Heat therapy should be avoided in the first 48-72 hours after the injury, as it can exacerbate inflammation. Over-the-counter pain medications may also provide relief from discomfort. However, if these symptoms persist or worsen, it’s important to seek professional medical advice for proper treatment.

Pain Relief Medication

Over-the-counter pain medications like ibuprofen or acetaminophen can be effective in reducing inflammation and relieving pain caused by a pulled back muscle. However, it’s important to follow the recommended dosage and not rely on medication as a long-term solution for treating the injury. Prescription muscle relaxants may be prescribed for severe cases, but they should be used with caution due to potential side effects. Topical creams and ointments containing menthol or capsaicin can provide temporary relief. It is always advisable to consult with a healthcare professional before starting any new medication for pulled back muscle treatment.


Physiotherapy in London can be a highly effective treatment option for pulled back muscles. A London physiotherapist can create a tailored exercise plan that includes strengthening exercises and stretches to improve flexibility and reduce pain. Additionally, they may use various techniques such as heat therapy, sports massage, and ultrasound to ease inflammation and discomfort. Physiotherapy in London can also help prevent future injuries by correcting posture and teaching proper lifting techniques. However, it’s important to consult with a healthcare professional before starting any new treatment plan for a pulled back muscle.

Sports Massage Therapy

Sports massage therapy is an effective treatment option for pulled back muscles. It involves a therapist manipulating the affected muscles using deep tissue massage and stretching techniques. Sports massage can help to relieve muscle tension, reduce pain, and improve circulation, which can decrease the risk of further injury. Additionally, seeing a qualified therapist who specializes in sports massage therapy is essential for optimal results. Other treatments such as rest, ice or heat therapy, and over-the-counter pain medications may also be recommended by the healthcare professional.

Chiropractic Care

Chiropractic care is a holistic approach for treating pulled back muscles that focuses on realigning the spine and reducing muscle tension. Manual therapies, such as spinal adjustments and mobilization, are commonly used to restore mobility and alleviate pain. A licensed chiropractor may also prescribe exercises and stretches to promote healing and prevent future injuries. Studies have shown that chiropractic care can be an effective treatment option for pulled back muscles, but it is important to consult with a healthcare professional to determine if this approach is right for you.


Acupuncture is a form of alternative medicine that involves the insertion of thin needles into specific points on the body to promote healing and alleviate pain. This ancient Chinese practice has gained widespread acceptance in recent years as an effective treatment for a range of conditions, including pulled back muscles. By targeting the affected areas with acupuncture, inflammation can be reduced, circulation improved and tension released from surrounding muscles. It is a safe and non-invasive option for those who want to avoid medication or surgery, and studies have shown promising results in treating various musculoskeletal disorders. However, it’s important to consult with a licensed acupuncturist to determine if this treatment option is right for you.

Exercises for Pulled Back Muscles

Gentle stretching exercises can help alleviate pain and tension in pulled back muscles. These exercises, like the seated forward fold or cat-cow stretch, can be done at home and without equipment. Strengthening exercises, such as core exercises, can prevent future muscle strains and injuries. Low-impact exercises like swimming or walking can help improve blood flow to the affected area. Remember to consult with a physio or healthcare professional before starting any exercise regimen for a pulled back muscle, especially if it is severe.

Stretching Exercises

Regular stretching exercises can be an effective way to alleviate pain and tension in pulled back muscles. Hamstring stretches, knee-to-chest stretches, and seated spinal twists are some of the recommended stretches for pulled back muscles. Start with gentle stretches and gradually increase intensity as your muscles begin to heal. Stretching should be done regularly, ideally every day, to prevent future injuries and maintain flexibility. Always consult a healthcare professional before starting any exercise program if you have a serious injury or medical condition.

Strengthening Exercises

Strengthening exercises can be an effective way to prevent future back injuries and to reduce pain from a pulled back muscle. These types of exercises focus on building up the muscles in your lower back and core to provide better support and stability. Some popular strengthening exercises for pulled back muscles include planks, bird dogs, and bridges. It’s important to start with light exercises and gradually increase intensity as your muscle heals. Always consult with a medical professional before starting any exercise routine for a pulled back muscle.

pulled back muscle treatment

Prevention of Pulled Back Muscles

Maintaining a healthy back is crucial to prevent pulled back muscles. Poor posture, lack of exercise, and incorrect lifting techniques are the primary causes of this condition. Incorporating stretching exercises and strengthening routines can reduce the risk of injury by increasing flexibility and muscle endurance. Additionally, practicing good posture habits while sitting or standing for extended periods of time can alleviate pressure on the lower back muscles. Always remember to lift heavy objects with your legs instead of your back to avoid unnecessary strain and injury.

Proper Lifting Techniques

Proper lifting techniques are essential for preventing pulled back muscles. When lifting, always bend your knees and lift with your legs, not your back. Keep the object you’re lifting close to your body, and avoid twisting or jerky movements. Using a lifting aid, such as a dolly or hand truck, can also help reduce the risk of injury. Remember to stretch before and after physical activity to loosen up tight muscles and prevent pulls. By following these techniques, you can keep your back muscles healthy and pain-free.

Good Posture Habits

Maintaining good posture habits is crucial in preventing pulled back muscles. Sitting and standing up straight helps distribute weight evenly across your spine, reducing strain on your lower back muscles. It’s important to avoid slouching or hunching over, especially when sitting for long periods of time. When lifting heavy objects, be sure to use proper technique with your legs and avoid bending at the waist. In addition, regular exercise and stretching can help strengthen your back muscles, reducing the risk of injury. By adopting these simple measures, you can prevent pulled back muscles and maintain a healthy spine.

Regular Exercise and Stretching

Maintaining an active lifestyle through regular exercise and stretching can help prevent pulled back muscles by improving flexibility and strength. Targeting the core, back, and hip muscles is essential to reduce the risk of injury, but sudden movements or lifting heavy weights without proper technique can still lead to strains and sprains. It is crucial to incorporate rest and recovery time into your exercise routine to allow your muscles to heal and avoid overuse injuries. Consulting with a healthcare professional before starting any new exercise program is also recommended, especially if you have a history of back pain or injury.

When to See a Doctor for a Pulled Back Muscle

If you’re experiencing severe pain or discomfort in your back that lasts for more than a week, it’s best to see a doctor. In some cases, the pain may be a symptom of an underlying condition that requires medical attention. Additionally, numbness or tingling in your legs could be an indication of nerve damage, which warrants prompt medical evaluation. If you have a history of back problems or are experiencing frequent muscle strains, it’s essential to consult with a healthcare professional to diagnose and treat the issue properly.

Recovery Time for a Pulled Back Muscle

Rest and avoiding strenuous activity can help speed up the recovery time for a pulled back muscle. Additionally, ice and heat therapy can be helpful in relieving pain and inflammation. Incorporating stretching and physiotherapy exercises into your routine can aid in recovery and prevent future injuries. For severe cases, medical treatment such as medication or muscle relaxants may be necessary. It’s important to note that recovery time can vary depending on the severity of the injury, so it’s essential to give your body the necessary rest it needs to fully heal.

Get Pulled Back Muscle Treatment at The Best Physiotherapy Clinic in London – One Body LDN

When experiencing a pulled back muscle, it’s crucial to receive effective treatment to alleviate pain and prevent further damage. At One Body LDN, we offer specialized care for those with pulled back muscles. Our experienced London physiotherapists use a combination of manual therapy, exercise regimes, and electrotherapy to create an individualized treatment plan that is tailored to each patient’s specific needs and goals. Our commitment to providing expert care has made us one of the best physiotherapy clinics in London for treating pulled back muscles.

Frequently Asked Questions

What are common causes of pulled back muscles?

Pulled back muscles can be caused by sudden movements, poor posture, lifting heavy objects, and overuse. Lack of regular exercise and flexibility can also contribute to this condition. Age and pre-existing medical conditions such as arthritis can increase the risk of experiencing pulled back muscles.

To prevent pulled back muscles, it is important to do proper warm-up exercises and stretching before any physical activity. Maintaining a regular exercise routine that includes strengthening and stretching exercises for the back can also help prevent this condition.

What are the symptoms of a pulled lower back muscle?

Symptoms of a pulled lower back muscle include pain, stiffness, and difficulty moving. The pain may be concentrated in one area or spread to other parts of the back or legs. Muscle spasms and tightness are also common symptoms.

If you experience severe pain or if the pain lasts for an extended period, it is recommended to seek medical attention to ensure proper diagnosis and treatment.

When should I see a doctor or physiotherapist for a pulled back muscle?

If you have a pulled back muscle and the pain is severe and lasts for more than a few days, it may be time to see a doctor or physiotherapist in London. Additionally, if you experience numbness or tingling in your legs, this could be a sign of nerve damage and should be addressed immediately.

A healthcare professional can provide personalized treatment plans to help you recover from a pulled back muscle. Seeing them early on can prevent further damage and speed up the healing process.

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

Rest is the most important thing when treating a pulled back muscle. Applying heat or ice to the affected area can help alleviate pain and reduce inflammation. Over-the-counter pain medication, such as ibuprofen or acetaminophen, can also provide relief.

Gentle stretching and low-impact exercise can help improve flexibility and prevent future injuries. Consider doing exercises that strengthen your core muscles to support your back.

If the pain persists or worsens, it’s best to consult a doctor or physiotherapist in London for further evaluation and treatment options.

Where can I find physiotherapy near me for pulled back muscle treatment?

To find London physiotherapy near you for pulled back muscle treatment, a simple Google search of “physiotherapy near me” can provide you with several options in your location. It is important to check online reviews and ratings before selecting a clinic.

You can also ask friends or family members for referrals if they have undergone physiotherapy for similar conditions. Before starting the treatment, make sure to discuss the treatment plan, expected recovery time, and costs with the physiotherapist in London to ensure that it is the right fit for you.

Where can I find sports massage near me for pulled back muscle treatment?

To find sports massage near you for pulled back muscle treatment, start by searching online for “sports massage near me” for therapists in your local area. You can also check with your local gym, fitness center, or sports medicine clinic for recommendations.

Another option is to ask friends or family members if they have any recommended therapists. Before scheduling an appointment, be sure to read reviews and check the credentials of the therapist to ensure they are qualified and experienced in treating pulled back muscles.

How long does it take for a pulled back muscle heal?

The length of time it takes for a pulled back muscle to heal can vary depending on the severity of the injury and how well it is treated. Mild strains may take a few days to heal, while more severe strains may take several weeks or months to fully recover.


In conclusion, pulled back muscles can be a painful and frustrating experience. However, with proper treatment and care, you can recover quickly and efficiently. Rest, ice, and pain relief medication are the first line of defense against a pulled back muscle. Physiotherapy, sports massage therapy, chiropractic care, and acupuncture are also effective treatments that can help alleviate pain and promote healing. Regular exercise, stretching, good posture habits, and proper lifting techniques are crucial in preventing future injuries. If you’re suffering from a pulled back muscle or any other musculoskeletal issue, book an appointment at One Body LDN – the best physiotherapy clinic in London. Our team of experts will work with you to create a personalized treatment plan that addresses your unique needs. Don’t let a pulled back muscle hold you back – take action today!

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Appendix B: Understanding and Treating Pulled Back Muscles

B.1 Overview of Pulled Back Muscles

Pulled back muscles, or back strain / low back strain commonly occur in the lumbar region, often resulting in lower back pain. It typically involves the tendons and ligaments that support the spine. The condition can affect anyone, from those who perform heavy lifting to individuals with a weak back.

B.2 Diagnosing Pulled Back Muscles

Diagnosis usually involves a medical history review and a physical exam. An X-ray or MRI might be required to rule out other conditions affecting the lower back, such as sciatica.

B.3 Symptoms of a Pulled Back Muscle

Symptoms of a pulled back muscle can include muscle pain, tenderness in the low back, and difficulty moving. In some cases, the pain might extend to the buttocks or even the abdomen.

B.4 Immediate Treatment for Pulled Back Muscles

Immediate treatment for a pulled back muscle often involves rest, but not prolonged bed rest, as it can slow down recovery. Using a heating pad can provide relief, and compression with an elastic bandage can reduce swelling.

B.5 Medication and Physical Therapy

Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin can reduce pain and inflammation. If the pain persists, physical therapy might be recommended to improve muscle strength and flexibility.

B.6 Chronic Pain and Pulled Back Muscles

If a pulled muscle leads to chronic pain, a comprehensive pain management plan may be necessary. It’s important to continue gentle physical activities like yoga to maintain flexibility and strength.

B.7 Conclusion

A pulled back muscle can cause significant discomfort, but with appropriate treatment, most individuals can expect a full recovery. Early intervention can help prevent the condition from becoming a chronic issue.


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