A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. The pain can also increase gradually, getting worse as the days go by. It’s a common injury, but there’s little comfort in that fact—especially if it stops you from doing the things you enjoy.
We call it a “pulled” muscle, but really it’s a strain—a muscle or tendon injury that happens when the tissue is torn or overstretched.1 Not to be confused with a sprain, which happens when a ligament (a band of tissue that attaches bones, muscles, and organs) is torn or overstretched.2
The pain from a pulled muscle in the back ranges from minor annoyance to intense pain, and it can take several weeks or, in some cases, a few months to heal.3 Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.3 In most cases, you can treat and manage symptoms at home using the recovery tips in this article. But if the pain is unbearable or makes it difficult to move, see a doctor.
If you pull a back muscle, it can feel differently depending on where the injury is. The spine is divided into three major sections: the neck (cervical spine), upper back and shoulders (thoracic spine), and lower back (lumbar spine).
of the most common causes of pulled back muscles include:
No matter where a pulled muscle is in the body, the steps to treat it are generally the same. However, it’s important to talk to a medical professional before treating an injury because symptoms of other injuries—like problems with the cartilage discs between vertebrae or a broken bone—may feel like a strained muscle.1 After talking to your healthcare provider, try the following steps:
Cryotherapy, a fancy name for applying cold to injuries, helps reduce inflammation. Inflammation is the main source of pain the first few days after an injury. The faster you can apply cold to a pulled back muscle, the faster you may start to ease pain, control swelling, and start healing. Apply a cold pack for 15–20 minutes as soon as the injury occurs.5 Just so you know: Game Ready wraps allow for the coldest skin surface temperature for up to 30 minutes post-treatment, compared to other devices tested.6
Using compression bandages or using an active compression system may reduce swelling and edema so the damaged tissues can repair themselves more quickly. Game Ready products are designed to incorporate intermittent pneumatic compression to mimic natural muscle contractions that stimulate the flow of oxygenated blood to reduce edema, as shown in clinical results.7
Right after the injury, you should limit activity and give your body time to rest. Avoid movements that increase pain.5 After the initial pain eases up, returning to your previous level of activity may prevent the muscles from growing weak.8
According to Kojo Hamilton, MD, gentle stretching may improve tissue healing by bringing more blood flow to the injured area.9 Applying heat to the area before stretching may also be beneficial.
Pain medications should only be used short term to help ease the pain as you go about your day.5 If you feel you need pain medication, talk to your doctor about what kind of medication you should use. Some medications, called nSAIDs, may temporarily relieve some swelling. Always use medications according to the directions on the bottle!8
As the pain subsides, try adding strengthening exercises along with gentle stretching. Resting too much and letting muscles grow weaker may slow down your recovery and increase the chances of future injuries.8
You can increase blood flow to the injured tissues with a light massage.1
After the first few days, alternating cold and heat may help reduce pain and ease stiffness.9
If you think Game Ready may be right for your recovery, find a provider near you and take your recovery to the next level.