Treatment for a pulled muscle in the lower back If you do pull a lower back muscle, there are several things you can help relieve the swelling and pain. Apply ice or heat It’s a good idea to ice your back right away to reduce swelling.
- Apply cold. Cold helps reduce inflammation, which is the primary source of pain in the first few days. ...
- Use compression. ...
- Rest. ...
- Stretch. ...
- Pain medication. ...
- Perform strength exercises. ...
- Get a massage. ...
- Apply heat.
How to heal a pulled muscle in your lower back?
The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling, and start the healing process. Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each …
How long for a pulled muscle in lower back to heal?
· 5 best ways to treat a pulled lower back muscle Here are the five most important steps you can take now to help your body recover quickly from and treat a pulled back muscle: 1. Apply cold to the pulled back muscle You should apply ice to your injury as soon as possible. The sooner you apply the ice the more it will help.
How do I treat a pulled back muscle?
Cold therapy is surprisingly effective in reducing pain, muscle spasm, swelling, and inflammation. 1,3,4 An ice pack, ice cubes wrapped in a towel, or a bag of frozen vegetables can be used to cool down your muscle fibers. See Ice Massage for Back Pain Relief. Heat therapy serves to facilitate blood, oxygen, and nutrient flow into your muscle fibers to promote healing, recovery, and pain …
How to get rid of a pulled back muscle?
· This will loosen tight lower back muscles to assist healing and release endorphins, the chemical messengers that act as the body’s natural pain killers. Chiropractic – light and gentle spinal manual manipulation is a good option once the initial pain of a pulled back muscle begins to subside. A chiropractic adjustment to correct spinal misalignment will loosen …
What is the best thing to do for a pulled muscle in your lower back?
To speed the healing, you should: Ice your back to reduce pain and swelling as soon as you injure yourself. Do it for 20-30 minutes every 3-4 hours for 2-3 days. You can also ice your back after physical activity.
How long does it take for a pulled muscle to heal in the lower back?
Most lower back strains and sprains should recover in 2 weeks, and according to the American Association of Neurological Surgeons (AANS), more than 90% of people recover fully in 1 month. A person should avoid vigorous exercise for 8 weeks to reduce the risk of damaging the back further.
How do I know if I have pulled a muscle in my lower back?
Symptoms to expect from a pulled lower back muscle—or any type of lower back strain—typically include: Dull, achy low back pain. Strained muscles usually feel sore, tight, or achy. Pain that feels hot, tingling, or electric is more likely caused by an irritated nerve root, not a pulled muscle.
Is walking good for lower back pain?
The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.
Can barely walk lower back pain?
Lower back pain, when standing or walking, is often a symptom of muscle fatigue or poor posture. People can usually treat this pain at home with rest, OTC pain relievers, hot or cold therapy, and gentle stretching.
How many days rest for lower back pain?
Jung suggests resting your back for about 48 hours after an injury or after the first time you notice significant pain. After that, you can slowly increase your activity level. Getting up and moving as soon as spasms and sharp pains subside can help ease pain and stiffness.
How should I sleep with a pulled back muscle?
1. Sleep on your side to relieve pain from a pulled back muscleAvoid a tight curled-up fetal position (knees pulled in toward the body), and instead sleep with your body slightly elongated.Slip a slim pillow between your knees to support the natural curvature of your spine.More items...
How to help lower back pain?
Yoga may also help relieve pain and strengthen the back. According to a 2016 systematic review. , yoga may be an effective treatment option for chronic lower back pain. By strengthening the back and improving flexibility, this practice may help prevent a person from pulling the muscles in the lower back.
How to reduce pressure on back?
Keep the object close to the waist: This positioning can reduce the amount of pressure on the back. Maintain a stable position: Keeping the feet apart with one leg slightly forward can help with balance. Avoid bending the back when lifting: A person should not bend their back when lifting an object.
What is a strain in the body?
A strain is a tear in either a muscle itself or one of the tendons that attach the muscles to the spinal column. Strains happen when a person stretches the muscles or muscle fibers beyond their normal range of movement. Causes may include: twisting. overstretching.
How to stretch your buttocks?
Kneel on all fours with the knees under the hips and the hands under the shoulders. Keep the back and neck straight and bend the elbows slightly. Move the buttocks slowly back toward the heels. Hold the stretch while taking one deep breath in and out and then return to the starting position. Repeat 8–10 times .
How to do a squat on the back?
Lie on the back with a flat cushion under the head. Bend the knees, keeping the feet straight and hip-width apart. Keep the upper body relaxed with the chin tucked in. Slowly flatten the lower back into the floor and lift the tailbone. Slowly perform the reverse movement, tilting the pelvis toward the heels.
How to get rid of a swollen thigh?
Bend the knees, keeping the feet straight and hip-width apart. Keep the upper body relaxed with the chin tucked in. Slowly flatten the lower back into the floor and lift the tailbone. Slowly perform the reverse movement, tilting the pelvis toward the heels. Repeat 10–15 times.
How long does it take to recover from a sprain?
Most lower back strains and sprains should recover in 2 weeks, and according to the American Association of Neurological Surgeons (AANS), more than 90% of people recover fully in 1 month. A person should avoid vigorous exercise for 8 weeks to reduce the risk of damaging the back further.
How to treat a pulled back muscle?
Cold helps reduce inflammation, which is the primary source of pain in the first few days. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling , and start the healing process . Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each ...
What causes a pulled muscle in the back?
Causes and Diagnosis of a Pulled Back Muscle. Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include: Falling, especially if you hit the ground hard or fall in an awkward position. Repetitive movements that stress and irritate the back muscles. Unsafe lifting, lifting while twisting, ...
How long does it take for a pulled muscle to heal?
This common injury ranges from a minor inconvenience to an intense source of pain. It can take several weeks, and in some cases a few months, to heal. 1. A pulled muscle is the common term ...
What is a pulled muscle?
A pulled muscle is the common term for a strained muscle. 2 A strain is a muscle or tendon injury that happens when the tissue stretches or tears. When a ligament stretches or tears, it’s called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.
What are the three major sections of the spine?
Symptoms of a pulled back muscle depend on where the injury is. The spine is divided into three major sections: the neck, upper back and shoulders, and lower back.
What are some examples of back injuries?
Falling, especially if you hit the ground hard or fall in an awkward position. Repetitive movements that stress and irritate the back muscles. Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children.
What causes back pain?
Repetitive movements that stress and irritate the back muscles. Unsafe lifting, lifting while twisting, or lifting a very heavy object. Parents sometimes injure their backs throwing or playing with children. Excess weight that puts excess strain on back muscles.
How to tell if you have a pulled muscle in your lower back?
A doctor might order an X-ray, MRI (magnetic resonance imaging), EMG (electromyograph) or radionucleotide bone scan to confirm that you have a pulled lower back muscle.
What is a pulled muscle?
Pulled muscles are also known as strains, which can affect either the muscle itself or the tendon, which is a thick band of tissue that connects the muscle to the bone. Muscle strains can range from a mild or moderate overstretch of the muscle or a partial tear. In severe cases, a strain may indicate a complete tear.
Can a back injury cause a tear?
If home remedies and physical therapy don't make your injury better, you might have a more serious lower back strain. It's possible to have a complete tear in your muscle, which would require surgery and a longer recovery period. It's important that you see a doctor if your symptoms don't get better to rule out this more serious condition.
Who is Aubrey Bailey?
Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Dr. Bailey is also an Anatomy and Physiology professor. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach.
Can a pulled muscle in the lower back be healed?
A pulled muscle in the lower back can make everyday activities, such as sleeping and working, extremely difficult. Luckily, most pulled muscles heal fairly quickly and there are a number of treatments that you can try to help speed up the healing process.
How long does it take for a pulled muscle in the lower back to heal?
Lower back pulled muscles tend to heal relatively quickly, with 90% of cases healing within a month. However, treatment may help to alleviate your symptoms and speed up healing. #1. Ice for first 48-72 Hours. Apply ice packs for 15 to 20 minutes, every couple of hours, to the area of injury for the first 48-72 hours.
What is pulled muscle?
Pulled muscles can be classified as either: Strains (more common) – A tendon or a muscle that is stretched or torn. Strains are typically caused by an overload and stretching of the muscle and tendon that results in a partial or complete tear. Sprains – A ligament that is torn or stretched.
How long does back pain last?
Acute Lower back pain that persists for up to 6 weeks. [3] [4] Lower back pain that is usually localized, that may radiate into your buttocks, but usually does NOT radiate into your legs. [1] [2] [3] [4] Lower back may be tender to the touch. [3] [4] Restricted lower back range of motion. [1] [3]
What is abnormal posture?
Abnormal posture due to pain and stiffness in the lower back. [1] Muscle spasm at rest or with activity. [1] [3] [4] Guarding of the surrounding muscles.
How does massage help your back?
Massage therapy can help to increase blood flow to the lower back, which helps to promote healing. [5] . It also helps to loosen up tightened lower back muscles, which might be caused from those muscle spasms. While you can go see a massage therapist, you could also do self massage from your own home!
How to get rid of a swollen back?
Begin by kneeling on all fours with your hands positioned under your shoulders and your knees positioned directly below your hips. Exhale and arch your spine gently. Inhale and tighten your core muscle while you round your back. Aim for 10 repetitions.
How to treat a pulled lower back muscle?
Here are the five most important steps you can take now to help your body recover quickly from and treat a pulled back muscle: 1. Apply cold to the pulled back muscle. You should apply ice to your injury as soon as possible . The sooner you apply the ice the more it will help.
How to stop pain from pulling muscle in lower back?
You’ll want to be very careful your first couple of days, but some light stretching can often reduce pain from a pulled muscle in your lower back by relieving tension. Include both strengthening and stretching exercises.
How to get rid of muscle spasms in back?
Gently raise your knees from the bed to your chest, then put a slight pressure on your knees for a light stretch in your lower back. This stretch can help relieve muscle spasms in your back faster than waiting for them to resolve on their own. The stretch should not add to your pain.
How to heal a pulled muscle?
Here are the five most important steps you can take now to help your body recover quickly from and treat a pulled back muscle: 1. Apply cold to the pulled back muscle. You should apply ice to your injury as soon as possible. The sooner you apply the ice the more it will help.
Can a pulled back muscle cause low back pain?
Medically reviewed by Dr. Brian Paris, D.C on Nov. 6, 2018. If you haven ’t already, you probably will at some point experience a pulled back muscle. They’re the most common cause of low back pain. It could happen during a game of golf, while cleaning the garage, or even on the dance floor.
Can a pulled muscle hurt?
Key takeaway #1: Pulled lower back muscles (strains and sprains) can be extremely painful, but rarely require medical intervention. Key takeaway #2: Several lifestyle factors could put you at greater risk for developing a pulled muscle in your back.
What does it mean when your back is strained?
When you are experiencing back strain, it means that you have twisted, pulled or torn the muscles or tendons that support your spine. If you stretch a muscle too much, you actually cause small tears in the muscle fibers. A sprain, on the other hand, occurs when you stretch a ligament too far or tear it.
What happens if you pull a muscle in your lower back?
By Mary George, MD. A pulled muscle in your lower back can send intense flareups of pain, spasm, and stiffness, causing many people to end up in the emergency room. When this injury happens, it’s smart to know what you can do to immediately and effectively bring down the pain to a tolerable level while also helping your body heal.
How to repair muscle tissue in lower back?
Returning to normal activity after an initial period of relative rest is crucial for the repair of your muscle tissue. In addition to performing your routine activities, gently stretch the muscle a few times during the day to help elongate and strengthen the tissues, and promote healing. 7 Simple stretches for your lower back can be done at home or while at work. Be sure to stretch as tolerated and avoid high-intensity exercises, which may cause further damage to your muscle tissue.
How to help lower back pain?
Massage your lower back. Massaging by gently stroking or kneading your lower back can help promote blood flow, relax your sore muscles, relieve stiffness, 5 and spur the release of endorphins—your body’s natural pain-fighting hormone.
How to heal muscle after strain?
Use cold first, then switch to heat therapy. During the initial few days after the strain injury, your muscle tissues begin to repair. The healing process causes inflammation to occur within the healing muscle fibers. The use of cold and heat therapy can help reduce inflammation in the following ways: Cold therapy is surprisingly effective in ...
How to reduce inflammation in back?
The use of cold and heat therapy can help reduce inflammation in the following ways: Cold therapy is surprisingly effective in reducing pain, muscle spasm, swelling, and inflammation. 1,3,4 An ice pack, ice cubes wrapped in a towel, or a bag of frozen vegetables can be used to cool down your muscle fibers. See Ice Massage for Back Pain Relief.
How to reduce muscle spasms?
Cold therapy is surprisingly effective in reducing pain, muscle spasm, swelling, and inflammation. 1,3,4 An ice pack, ice cubes wrapped in a towel, or a bag of frozen vegetables can be used to cool down your muscle fibers. See Ice Massage for Back Pain Relief. Heat therapy serves to facilitate blood, oxygen, and nutrient flow into your muscle ...
How to stabilize lower back?
Be sure to stretch as tolerated and avoid high-intensity exercises, which may cause further damage to your muscle tissue. Incorporating stretching exercises as a part of your normal routine can help strengthen and stabilize your lower back, reducing the risk of muscle strains and other injuries in the future.
How to treat a pulled muscle?
A grade I pulled back muscle usually can be treated at home with simple home care remedies, such as applying rest, ice, compression, elevation (RICE).
How do you know if you have a pulled muscle in your back?
Symptoms of a pulled back muscle. Back pain symptoms associated with muscle strain can range from a vague mild ache to a sudden and overwhelming pain. Common symptoms of a pulled muscle in the lower back usually display a combination of several of the following:
What causes a pulled back muscle?
Frequent causes of a pulled back muscle include: 1 Reaching or lifting from a position of mechanical disadvantage 2 Lifting anything heavier than the strength capacity of the individual 3 Lifting while in a twisted posture 4 Lifting and twisting at the same time 5 Lifting prior to adequate preparation 6 Lifting or working when fatigued 7 Any sudden impact, movement or fall 8 Sports-related injuries are a common cause of a pulled back muscle, especially with those sports that involve considerable low back twisting (bowling and golf), or those activities in which sudden and unexpected impact, twisting, compression and exertion occur.
What causes lower back pain?
Evaluation or grading of a pulled muscle. Most episodes of acute lower back pain are caused by a variable amount of muscle tearing and back strain that affects the muscles and/or ligaments of the low back. A lumbar muscle strain might not sound like a serious problem, the amount of lower back pain that results can be surprisingly severe.
What is muscle pull?
A muscle pull or strain occurs when all or an isolated portion of a muscle is stretched beyond its normal limits. This results in some degree of muscle tear, from a few micro-tears of muscle fibers to a massive ripping of an entire muscle (torn muscle). Regardless of the location of the muscle strain, treatment does not differ much;
How long does it take to recover from a traumatic brain injury?
Rest is recommended during the early phase of recovery phase, usually one to five days depending on the severity of injury, the body part that is involved, and history of prior injury.
What is rapid onset pain?
Pain of rapid onset that is marked to the moment of the muscle tear. Easy and frequent muscle spasms of the involved area. Pain relief while resting. Pain worsening while using muscles, such as for standing, walking or rolling over in bed. Easy aggravation and re-injury of the initial injury.
How to prevent back strain?
The following tips may be helpful in preventing low back pain associated with strain and sprain: Do core strengthening exercises to provide more spine stability in the long-term. Swimming, stationary bicycling and brisk walking are good aerobic exercises that generally do not put extra stress on the back.
What are some ways to relieve low back pain?
Alternative holistic options to relieve low back pain include acupuncture, chiropractic care, massage and yoga.
How to treat back pain from a sprain?
Treatment. Staying active and avoiding bed rest is recommended when experiencing back pain. Bed rest can lead to a loss of muscle strength and may increase muscle stiffness, adding to pain and discomfort. Sprain and strain is commonly treated with nonsteroidal anti-inflammatory medication, if the pain is mild to moderate.
What is the best treatment for a sprain?
Sprain and strain is commonly treated with nonsteroidal anti-inflammatory medication , if the pain is mild to moderate. A doctor may recommend physical therapy. The therapist will perform an in-depth evaluation, which, combined with the doctor’s diagnosis, dictates a treatment specifically designed for patients with low back pain.
How long does it take to recover from a lumbar sprain?
More than 90% of patients completely recover from an episode of lumbar muscle strain or sprain within one month. Heat and ice treatment are recommended on an as-needed basis at home to treat sudden flare-ups of low back pain, along with anti-inflammatory medications.
What causes a swollen lower back muscle?
Low Back Strain and Sprain. When the lumbar (lower) spine is strained or sprained, the muscles and tissues become swollen. This inflammation causes pain and may cause muscle spasms.
Why does my lower back hurt?
Muscle strains and sprains are common in the lower back, because it supports the weight of the upper body and is involved in moving, twisting and bending . Lumbar muscle strain is caused when muscle fibers are abnormally stretched or torn.
What is a pulled muscle?
Lower back strain, also referred to as a pulled muscle, is caused by damage to the muscles and ligaments of the lower back. Watch: Lower Back Strain Video.
What to do when your back hurts?
When your back pain suddenly flares up, discontinue the physical activity that you’re doing. It is important to protect your lower back from further injury. Don’t push through your workout or continue to do chores around the house. Overusing a strained back muscle may worsen the damage and delay the recovery.
How to sleep with a back strain?
A back muscle strain can make it difficult to sleep. For a more comfortable position to rest or sleep, try to keep your spine naturally aligned: 1 For people who prefer sleeping on the back, place a pillow underneath your knees to reduce stress on your lower back. 4 2 For people who prefer sleeping on the side, place a pillow between your knees to help maintain balanced hips and natural spine alignment.
How to stop back pain from flare ups?
Stop what you’re doing. When your back pain suddenly flares up, discontinue the physical activity that you’re doing. It is important to protect your lower back from further injury. Don’t push through your workout or continue to do chores around the house.
How to reduce swelling and pain in back?
Applying ice to your back can reduce blood flow to the injured area, which helps numb the pain and reduce inflammation and swelling. 2 If you don’t have an instant ice pack on hand, you can try any of the following options:
How to get rid of stiffness in back?
Switching from ice to heat therapy. Place a heat pack or electric heating pad against your back. The warmth will increase blood flow to the injured area and may soothe your strained muscles and connective tissues. 1 Heat therapy can also reduce stiffness so you can more easily get up and exercise.
How to treat a burn on the back?
Switching from ice to heat therapy. Place a heat pack or electric heating pad against your back. The warmth will increase blood flow to the injured area and may soothe your strained muscles and connective tissues. 1 Heat therapy can also reduce stiffness so you can more easily get up and exercise. Apply heat therapy for up to 20 minutes at a time with 2 hours of rest in between. When using a heating pad, always follow the directions carefully to reduce the risk for a burn.