Treat Strained Back Muscle: Treatments, Exercises, and More

If you’ve ever experienced a strained back muscle, you know how debilitating it can be. The pain and discomfort can make even the simplest tasks seem impossible, like getting out of bed or picking up your child. But what exactly causes this type of injury and how can you treat it?

In this blog post, we will cover everything you need to know about strained back muscles. We’ll also discuss the common causes of this injury, the symptoms to look out for, and how it’s diagnosed. Moreover, we’ll provide valuable information on the top treatments for strained back muscles, including physiotherapy exercises, massage therapy, and over-the-counter remedies. So read on.

What Causes Strained Back Muscle?

treat strained back muscle

There are many causes of a strained back muscle. For starters, poor posture, overuse, and sudden movements can all lead to this type of injury. Additionally, lifting heavy objects, repetitive motions, and even sleeping in an awkward position can strain your back muscles.

Here are the most common causes of strained back muscle:

  • Improper lifting techniques
  • Sitting or standing for long periods of time
  • Lack of exercise or physical activity
  • Age-related wear and tear on muscles and joints
  • Obesity or excess body weight
  • Poor posture while sitting, standing, or sleeping
  • Lumbar sprain
  • Fracture
  • Overuse of muscles

To diagnose the exact cause of a strained back muscle, it’s important to see a doctor or physiotherapist. They can perform a physical examination, take X-rays or other diagnostic tests, and assess your medical history to determine the underlying cause of your injury.

Symptoms of Strained Back Muscle

Strained back muscle treatments

The most common symptom of a strained back muscle is low back pain. You may also experience stiffness, limited mobility, and difficulty standing up straight. In some cases, you may even feel a popping sensation when the injury occurs.

Additionally, you may also face muscle spasms or cramping and inflammation due to the swelling of nearby blood vessels. Numbness or tingling sensations are also a common complain amongst those with a strained back muscle. Seek medical attention if these symptoms worsen or persist over time.

How to Diagnose Strained Back Muscle?

When diagnosing a strained back muscle, doctors rely on physical exams along with medical history and imaging tests. The exact diagnosis of a strained back muscle requires a thorough examination by a medical professional, who may also recommend X-rays or an MRI scan to rule out more serious conditions such as a fracture or herniated disc. Typical symptoms consist of limited mobility along with stiffness and pain.

When diagnosing a strained back muscle, your doctor may look for inflammation, while also testing the affected area’s range of motion and strength. They may also ask about your medical history, daily normal activities, and other health-related information.

Imaging tests like X-rays, CT scans, or MRI help diagnose fractures or sciatica related to a strained back muscle. Doctors usually order these tests when there are underlying issues or other potential causes for your symptoms need to be ruled out.

Top Treatments for Strained Back Muscle

Physiotherapy in London

There are many treatments available for strained back muscle. From home remedies, exercising, and over-the-counter medicines to physiotherapy and chiropractic treatments, there are tons of options to opt for. Home remedies include hot and cold compresses and taking anti-inflammatory medications like ibuprofen or naproxen.

Bed rest is also recommended initially to give the muscle time to heal. However, it is important to not stay in bed for too long as this can actually prolong the recovery process. It is essential to consult a medical professional before deciding on a treatment plan as they can provide personalized recommendations based on

Here are some of the most common treatment options for strained back muscle:

Rest and compression

To aid in treating a strained back muscle without medication, it’s essential to rest and avoid any movements that may worsen the condition. You can get compression with a brace or wrap to lessen lower back swelling, alongside applying an ice pack every few hours to reduce stiffness and inflammation.

Keep your blood flowing by engaging in gentle exercises like stretching and low-impact activities that improve flexibility and lower back muscle strength. Remember to consult a healthcare professional if you experience chronic pain or numbness in your legs or buttocks.

Heat and ice therapy

Heat and ice therapy are effective treatments for a strained lower back muscle. To increase blood flow and relax muscles try a heating pad or warm bath/shower. Reducing inflammation & numbing the pain is achievable by applying an ice pack or frozen veggies wrapped in towel.

Alternate between heat & ice treatment to maximize effectiveness. It’s vital to avoid twisting, lifting, bending, or stretching during the healing process. Consult with healthcare professionals for severe pain or swelling.

Anti-inflammatory medications

To alleviate inflammation and pain caused by a strained back muscle, taking anti-inflammatory medications and nsaids such as ibuprofen or naproxen for a brief period under medical supervision can help. For additional relief from muscle pain, try topical treatments with menthol or capsaicin. Remember to rest the affected area to avoid aggravating the injury.

Additionally, muscle relaxants may help ease muscle spasms and stiffness caused by back strain or sprain. It is important to consult a healthcare professional before opting for any medication or treatment. Along with medication, good posture and regular stretching and strengthening exercises can prevent future injuries.

Physiotherapy exercises for healing

Physiotherapy exercises play a vital role in healing a pulled back muscle. Apart from stretching to increase flexibility and strengthening exercises for improved muscle function, postural correction exercises can effectively prevent future injuries. Additionally, physiotherapists tailor exercise programs according to an individual’s needs and limitations.

One Body LDN offers professional physiotherapy in London. Their certified physiotherapists provide personalized treatment plans that focus on healing and preventing future injuries. They use a multidisciplinary approach, incorporating exercises, manual therapy, and education to maximize recovery and improve overall health. If you are looking for professional help to heal your strained back muscle, book an appointment with One Body LDN today.

Massage therapy for strained back muscle

Soft-tissue manipulation like a deep tissue massage could contribute to the recovery process of a low back strain by reducing inflammation and stiffness. By increasing blood flow to the lower back muscles and promoting relaxation of the surrounding ligaments and tendons, it stimulates the healing process.

Different types of massages such as deep tissue or Swedish massages can be used to relieve muscle spasms or stiffness in the buttocks or abdomen area. Before going for a massage therapy session for your pulled back muscle, always consult with your healthcare provider. You can get a professional deep tissue massage at One Body LDN.

How to Prevent Strained Back Muscle?

To avoid strained back muscles, maintaining a good posture is crucial. Stretching before exercise is also important, as it helps prevent overuse injuries. Moreover, practicing yoga strengthens the lower back muscles and relieves pain. You should also incorporate regular strength-training exercises into your routine to reduce the risk of chronic pain and future injuries.

In addition to these exercises, maintaining a healthy weight, getting a good night’s sleep, and avoiding smoking are equally vital in preventing future injuries. Some other prevention tips for a strained back muscle include:

  • Using proper lifting techniques when carrying heavy objects
  • Taking frequent breaks when sitting for prolonged periods of time
  • Avoiding sudden movements or twisting motions that could strain the back muscles
  • Wearing supportive shoes and using proper ergonomics at work to minimize strain on the lower back.

By following these simple yet effective tips, you can reduce your risk of developing a strained back muscle and enjoy a pain-free life. Remember, prevention is always better than cure! So make sure to follow these tips to have a strong upper back so you can easily perform all the important daily tasks.

Frequently Asked Questions (FAQs)

Can back pain be a sign of something serious?

Back pain can indicate underlying health issues, and it’s crucial to seek medical help if the pain is severe or persistent. Conditions such as herniated discs or spinal stenosis may require specialized treatment. However, most cases are caused by muscle strain and can be treated with rest, ice, stretching exercises, and OTC pain relievers. Maintaining good posture and lifting techniques is also vital in preventing further injury.

How long does it take to recover from a strained back muscle?

The recovery time for a strained back muscle depends on the severity of the injury and how well it is treated. Mild strains may heal within a week or two, while more severe strains may take several weeks or even months. Resting the affected area, applying ice and heat, taking pain medication, and doing physiotherapy exercises can help. Don’t rush back into strenuous activities too soon; listen to your body and ease into them gradually.

Where can I find physiotherapy near me?

To find physiotherapy clinics in your area, you can check online directories or ask for recommendations from your doctor. Reading reviews and ensuring that the clinic offers services that suit your preferences are also important factors to consider before making an appointment. If you are looking for physiotherapy in London, you can rely on One Body LDN for quality care and expert guidance. Their team of experienced physiotherapists offers personalized treatment plans to help you recover from back strains and other injuries. Don’t hesitate to seek help if you’re experiencing pain or discomfort; taking care of your body is essential for a happy and healthy life.

Where can I find sports massage near me?

To find a sports massage therapist nearby, you can search online directories or ask for recommendations from gyms, sports centers, and physiotherapy clinics. Look for qualified therapists with good reviews and consider their location, availability, and pricing before choosing one. One Body LDN also offers sports massage services in London, with expert therapists who can help alleviate pain and tension in your muscles. Their personalized approach ensures that the treatment is tailored to your individual needs and goals, whether you’re looking to improve athletic performance or simply recover from an injury. Don’t let muscle pain and stiffness affect your quality of life; book a sports massage appointment today and start feeling better.

When should I seek medical attention for a strained back muscle?

If you have a strained back muscle, seek medical attention if the pain is severe and not improving after a few days of rest or if you experience numbness or tingling. Individuals with pre-existing medical conditions should see a doctor immediately. Always consult a doctor before trying new exercises or treatments.


In conclusion, strained back muscles can be a painful and frustrating experience. However, with the right treatment and exercises, you can alleviate the pain and get back to your daily activities. Remember to always consult with your doctor before starting any new treatment or exercise regimen. Also, take preventive measures such as maintaining good posture, stretching regularly, and incorporating yoga into your routine.

If you have any more questions about strained back muscles, check out our FAQ section or speak to a healthcare professional for more information. You can also reach out to our team for any queries or concerns.

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:

Axa PPP | Axa PPP International | Bupa Physiotherapy | Bupa International | Vitality (formerly Pru Health) | Vitality Health International | Nuffield Health | Aviva | Cigna | Cigna International | WPA | Aetna | Aetna International | Allianz | Allianz Worldwide Care | Allianz International | Axa Private Health Insurance | Healix | Healix Global | Health Shield | Simplyhealth | Paycare | BHSF | The PHC | Saga | The Exeter | Freedom Healthcare | Axa Corporate Health Insurance

Our approved physiotherapists are ready to take care of you!

Contact us today to learn more!


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