What Is the Best Treatment for Pulled Back Muscle?

A pulled back muscle is a common injury that can happen to anyone and at any time. It can occur due to various reasons, such as lifting heavy objects or overexerting your muscles during exercise. The pain can be excruciating and can make it difficult to perform even the simplest tasks. It. an even lead to chronic pain, if not treated timely.

In this blog, we will discuss everything you need to know about pulled back muscles – from its causes and symptoms to treatments and prevention techniques. We will explore how rest, ice therapy, heat therapy, compression, anti-inflammatory medication, massage, and exercises can help you recover from a pulled back muscle. So read on.

What is a Pulled Back Muscle?

Treatment for pulled back muscle

When a back muscle or ligament is stretched or torn, it leads to a pulled back muscle, which is a widespread injury. The pain can range from mild to severe and is typically felt in the lower back area. It can cause stiffness, spasms, and limited mobility. Additionally, activities that require bending or twisting may be particularly painful.


Symptoms of a pulled back muscle include pain, stiffness and difficulty moving. Swelling or bruising may occur in severe cases along with muscle spasms or cramping. Additionally, you may feel a popping sensation when the muscle is pulled.


A pulled muscle in the lower back is a common injury that can cause severe pain and stiffness. It may be caused by low back strain or lumbar strain due to exercising or lifting heavy objects with improper technique. Poor posture also strains the muscles in your back, leading to low back pain and strain.

Sudden movements such as twisting may also cause a pulled muscle in your back. Age and certain medical conditions such as ankylosing spondylitis increase the risk of pulling a back muscle.

When to See a Doctor for a Pulled Back Muscle?

Pulled back muscle recovery

If home treatment doesn’t ease severe back muscle pain or if it’s accompanied by leg numbness, you should see a doctor. Those with prior back issues or injuries should also seek medical attention. A doctor can diagnose the problem and suggest treatments such as physiotherapy or medication.

Treatment for Pulled Back Muscle

1. Rest

Rest is the most effective treatment for a lower back muscle strain or sprain. It’s advised to avoid activities increasing swelling, stiffness, or muscle spasm like lifting or twisting. Resting the injured muscles in your lower back is critical when it comes to treating a pulled muscle in your back. This helps your body focus on repairing damage caused to your muscles and prevents further injuries from occurring.

During this rest period, make sure you avoid all activities that could potentially aggravate or worsen your condition. Depending on the severity of your condition, resting may either be enough or combined with other treatments like ice therapy or physiotherapy to aid healing. In cases of severe pain in back muscle, your doctor may even recommend bed rest.

The duration of rest varies depending on the severity of the injury, typically lasting from a few days to a few weeks. Avoiding activities that worsen the injury is crucial during this time. After resting, light exercises and stretching can aid healing and prevent further damage. Severe pain or persistent symptoms should be evaluated by a healthcare professional.

2. Ice Therapy

Reducing inflammation and alleviating pain are vital to treating a pulled back muscle. Ice therapy can help achieve both goals when applied correctly. It involves placing an ice pack on the affected area for several minutes at a time throughout the day. It’s crucial to use a towel or cloth to wrap the ice pack to protect the skin. When used with other treatments such as rest and anti-inflammatories, ice therapy can significantly speed up the healing process.

Ice therapy can decrease inflammation and pain by numbing the affected area. Use ice in 20-minute intervals, but avoid applying it directly to the skin. To effectively apply ice therapy for healing a pulled back muscle, you should use a cloth or towel to protect your skin from frostbite.

Ice therapy is only one option for treating pulled back muscles, and a healthcare professional should be consulted for proper diagnosis and treatment plan.

3. Heat Therapy

For those who experience lower back pain due to muscle strain, using heat therapy can help in the healing process. This method involves applying a warm compress or heating pad to the affected area to increase blood flow and relieve stiffness.

Heat therapy can improve blood flow and muscle relaxation, reducing pain and stiffness from a pulled muscle. It’s best to apply heat within 48 hours of the injury. Use a hot water bottle, heating pad, or warm towel, but avoid overheating. Combine with rest, stretching, and OTC meds for optimal results.

To apply heat therapy for a pulled back muscle effectively, you must be careful with the temperature. Applying heat for 15-20 minutes at a time several times a day helps with the healing process. Additionally, combining it with gentle stretching and rest helps relieve stiffness and swelling due to muscle spasm.

However, it’s important to use heat therapy with caution as prolonged use may lead to swelling and inflammation. To avoid these side effects and make the most of this treatment option, it’s best to consult a healthcare professional first.

4. Compression

Compression therapy is a highly recommended treatment option for those experiencing a pulled back muscle. By reducing inflammation and swelling in the affected area, it improves blood flow and accelerates the healing process. Compression garments or wraps can be used to apply pressure to the lower back, providing relief from stiffness and pain caused by muscle strain or sprain.

Be sure to apply compression properly, with a garment, wrap or bandage. Start by wrapping an elastic bandage tightly around the affected area without constricting blood flow. Avoid wrapping too tightly as this could cause additional harm.

Not only can compression reduce swelling and pain in your lower back, but it can also offer support for your muscles during healing. For extra relief, consider using ice or heat therapy alongside compression.

5. Anti-Inflammatory Medication

To reduce pain and inflammation that arise from a pulled back muscle, anti-inflammatory medication can be effective. Over-the-counter options like nsaids, ibuprofen or naproxen are commonly used for treatment. If the pain is severe or persists for long periods, prescription strength medication may be necessary.

However, care should always be taken to follow dosage instructions carefully and avoid taking the medication on an empty stomach. It’s crucial to follow recommended dosages and consult with a healthcare professional before taking any medication.

Apart from the medications mentioned above, pain medication like aspirin can also be used to relieve pain. However, it is always recommended to get physical examination by a doctor through MRI or X-ray to find the right treatment and rule out a fracture or spinal cord injury. The patient’s medical history also plays a vital role in the diagnoses.

6. Massage

Massage therapy can aid in the healing process of a pulled back muscle by relieving pain and stiffness. Additionally, it improves blood flow and reduces inflammation in the affected area.

However, the severity of the injury determines the type of massage used – Swedish, deep tissue, or trigger point therapy. Regular sessions prevent future injuries by keeping muscles relaxed. One Body LDN offers physiotherapy in London, providing the best deep tissue massages, sports massages, and all kinds of physiotherapy to help with pulled lower back muscle treatment.

So consult a licensed therapist to avoid aggravating severe injuries or underlying conditions. Seeking professional advice is always recommended before undergoing this healing process.

Exercising and Yoga for Pulled Back Muscle Recovery

Pulled lower back treatment

Recovering from a pulled back muscle requires incorporating exercises into the healing process. Incorporating stretching exercises, strengthening exercises for lower back muscles, and low-impact cardio activities like yoga or walking will improve blood flow and aid in healing. A trained professional can help design a personalized exercise plan tailored to individual requirements while maintaining good posture to prevent further injury.

Stretching Exercises

Gentle stretching exercises like knee-to-chest stretches and pelvic tilts are helpful in the recovery process of a pulled back muscle. These exercises not only improve flexibility and range of motion but also prevent stiffness and swelling in the lower back. It’s crucial to consult with a medical professional like a physiotherapist or doctor before initiating these exercises. Remember that slow and careful movements are necessary for quick healing.

Strengthening Exercises

To aid in the healing process of a pulled back muscle and prevent future injuries, it’s important to incorporate strengthening exercises into your recovery routine. Effective exercises include planks, bridges, and bird dogs that target the core and back muscles. Gradually increase the intensity of each exercise for improved muscle strength and range of motion.

Always remember to stretch before and after exercising to prevent further injury. It’s recommended that you consult with a healthcare professional before starting any exercise regimen.

How to Prevent a Pulled Back Muscle At Home?

Prevent a pulled back muscle by maintaining proper posture, using correct lifting techniques, and incorporating back-strengthening exercises into your fitness routine. Take breaks if you sit or stand for extended periods. Exercise regularly to prevent obesity, which can result in low back pain. Consult with a physiotherapist to learn tailored exercises and body mechanics.

Maintain Good Posture to Prevent Injury

Maintaining good posture while sitting, standing, and lifting heavy objects is crucial in preventing lower back strain and a weak back. To avoid back pain, incorporate stretching exercises into your daily routine and do proper warm-up exercises before physical activity. Regular yoga practice can also improve muscle strength and flexibility. Consult with a healthcare professional if you experience numbness or tingling in your legs or feet.

Frequently Asked Questions

What are the common causes of a pulled back muscle?

Pulled back muscles can be caused by overuse or strain during physical activity, poor posture, sudden movements, and age-related degeneration. Preventative measures such as good posture, warm-ups, and gradual exercise intensity increase can help avoid muscle strains.

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

If you experience severe pain or prolonged discomfort, difficulty moving, or numbness/tingling, seek medical attention for a pulled back muscle. Treatment could include medication, physiotherapy, or other therapies. To avoid future injuries, practice prevention strategies such as stretching and proper lifting techniques.

Where can I find physiotherapy near me?

To find physiotherapy near you, try searching on Google Maps or asking your doctor for recommendations. For physiotherapy in London, One Body LDN is one of the best places to get treatment and maintain your mobility. Check with your insurance provider to see which clinics are covered. Before booking an appointment, read reviews online to ensure a good fit.

Where can I find sports massage near me?

To find a sports massage therapist nearby, search online or ask for recommendations from local gyms, sports clubs, or physiotherapy clinics. Read reviews and ask friends or family for referrals. Choose a licensed and experienced therapist for optimal results. For sports massage in London, One Body LDN is a great option to relieve pain from any kind of sports injury.


In conclusion, a pulled back muscle can be quite painful and limit your day-to-day activities. It’s essential to take immediate action to prevent any further damage and promote healing. Resting the injured area, applying ice or heat therapy, compression, and anti-inflammatory medication can help alleviate the pain and reduce inflammation. Massage and stretching exercises can also aid in the recovery process. However, prevention is always better than cure. Maintaining good posture and regular exercise can go a long way in preventing a pulled back muscle. If you’re experiencing persistent pain or discomfort, it’s always advisable to seek medical attention. Learn more about how to prevent pulled back muscles in our blog on back injury prevention tips.

If you are searching “private physiotherapists 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.

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