We’ve all had a pulled back muscle before. Maybe you noticed it after a long day of weeding the garden, or maybe you felt a twinge after lifting something heavy. Whatever the cause, pulled back muscles can be painful and inconvenient.
In most cases, a muscle strain will heal on its own with time. But you can take some steps to help manage your pain, stiffness and other symptoms while also promoting recovery. Learn more about the symptoms of pulled back muscles, six treatments you can do at home and how to tell when you may need to see a physical therapist.
Pain and other signs and symptoms of pulled back muscles
Figuring out that you have a pulled back muscle usually isn’t difficult. Most people notice pain or other symptoms immediately after an activity, like shoveling snow or lifting something heavy. But if you’re wondering whether you have a pulled muscle in your back, there are some symptoms to keep an eye on, including:
- Back pain that gets worse when you move
- Back stiffness or difficulty moving
- Muscle spasms and cramps
- Tenderness in the back
- Reduced pain while resting
Back sprain vs. back strain
The terms “sprain” and “strain” are often used interchangeably, but they are different injuries.
- A back strain is an injury to a muscle or tendon in your back. With a strain, your muscles or tendons are over-stretched.
- A back sprain happens when a ligament (strong fibers that connect bones) in your back is injured by being over-stretched or torn. This injury is more common after a sudden impact or twist.
Back strains and back sprains both respond to similar treatments, but sprains might take slightly longer to heal. If you don’t feel better after about six weeks, schedule an appointment with a physical therapist for help with your back pain and other symptoms.
What causes a pulled back muscle
Pulled muscles are common, and they can be caused by one action or a series of movements that put stress on the back muscles over time. You might experience lumbar strain after performing a new activity or lifting something that’s heavier than what your body is conditioned for. But with the right treatments and a little time, your back will heal.
How long does it take for a pulled back muscle to heal?
In most cases, a pulled back muscle will heal within two weeks of the injury. You should notice the symptoms getting a little better each day.
However, if your back symptoms get worse or if the pain lasts longer than two weeks, you may need to see a physical therapist. They’ll be able to examine you and set you up with a personalized treatment plan.
Home treatments can help ease the pain of a pulled back muscle
While a muscle strain often heals on its own, there are treatments you can do at home to help ease your back pain. If you’re struggling with lower back pain, consider trying some of these home treatments.
Rest
Lower lumbar strains can be painful and make it difficult to move. Taking it easy for the first 24-48 hours after the injury can provide pain relief and help you recover. However, resting for more than two days may do more harm than good.
Your back is designed for movement, and returning to normal activity can help you feel better. After a day or two of rest, ease back into your usual activities.
Heat therapy
Heat can help relieve muscle stiffness and soreness associated with muscle strains. Apply heat packs to the affected area for 15-20 minutes three or four times a day to manage your pain.
Nonsteroidal anti-inflammatory drugs (NSAIDs)
Over-the-counter medicines like ibuprofen, naproxen and aspirin can reduce the pain and inflammation caused by muscle strains. If you follow the instructions on the label, taking these medicines can give you the relief you need to get through the day while you’re healing.
Stretches
Pulled back muscles can become tense and stiff after the injury. Gentle stretching can relax the injured muscles, promote healing and help prevent muscle spasms.
There are several stretches that you can do to target the muscles in your back, including child’s pose, cat-cow and holding your knees to your chest. Hold each stretch for 15-30 seconds. Lean into the stretch until you feel a slight pull, but don’t force yourself into an uncomfortable position.
Movement
You may have heard the expression “motion is lotion.” This is especially true for back pain! One of the best ways to manage pain and stiffness caused by back pain is through movement. Light exercise and movement can help the muscles in your back heal, reduce pain and strengthen the muscles.
Exercises that target your back and core can help with your pulled back muscles. Even something as simple as starting a walking routine for 15-30 minutes a day can be beneficial. If you’re not sure where to start, talk with your physical therapist about how to begin a fitness routine.
Massage therapy
Massage therapy can reduce the tension in your pulled muscle, promote blood flow to the injured area and provide pain relief. While seeing a professional massage therapist can be a relaxing and rejuvenating experience, it can be an expensive and time-consuming treatment option.
If you’d prefer, there are self-massage techniques you can use to do an at-home massage. One method of relieving lower back muscle strain with self-massage is to use two tennis balls.
Place the tennis balls on top of a yoga mat or a towel, then lie down on top of the tennis balls so they’re on either side of your spine in the middle of your back. Bend your knees so your feet are flat on the floor. Then, gently roll yourself up and down so the tennis balls press into the sore muscles of your lower back. This same technique can be used with a foam roller if you have one.
When to seek care for pulled back muscles
Pulled back muscles typically heal on their own, but there are some cases where medical care is needed. If you still experience back pain after six weeks, or if you notice the pain getting worse with time, you may want to talk with a physical therapist about your symptoms. It’s possible that your lumbar strain is severe or that what you thought is a muscle strain is another condition.
Whatever the cause of your back pain, a spine expert can get you started on the treatment you need to feel better. At TRIA, our spine experts are known nationwide for the high-quality care they provide for even the most complex neck and back conditions. We make it simple for you to get the personalized spine care you need at the most affordable price.