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.
Is heat or ice better for strained back muscles?
The idea of using heat or ice for strained back muscles may sound traditional or outdated to you, but it is a reliable, tried, and tested way to reduce pain. Applying cold packs is incredibly effective in reducing blood flow to painful areas. This technique numbs back pain and decreases swelling and inflammation.
How do you treat a pulled muscle in the lower back?
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.
How to treat lower back pain with heat and cold?
3 guidelines to use heat and cold for different types of back pain 1 Use cold first and then apply heat for acute back pain. ... 2 Try continuous, low-level heat for subacute or chronic back pain. ... 3 Ice your back immediately after exercise to reduce muscle soreness.
How does cold help with pulled back muscles?
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.
What is better for a pulled back muscle heat or cold?
When you have back pain from exercise or exertion, use cold therapy immediately after the activity to reduce tissue damage, inflammation, and pain. After a 24-hour period, use heat therapy to encourage tissue healing.
Which is better for lower back pain ice or heat?
If you do exercises to strengthen your back, you may find that applying heat first helps warm up your muscles and get through your workout with ease. Cold works to ease inflammation and pain following a workout. Chronic lower back pain should be assessed by a medical professional.
What is the fastest way to heal a pulled back muscle?
Treating a Pulled Back Muscle in 8 StepsApply 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.
Does heating pad help pulled muscle in back?
Heat therapy is an effective remedy for back pain because it boosts circulation, which then allows nutrients and oxygen to travel to joints and muscles. This circulation helps repair damaged muscles, relieves inflammation, and improves back stiffness. Any type of heat therapy can help relieve back pain.
What are the symptoms of a pulled back muscle?
Symptoms of pulled muscle in lower backyour back hurting more when you move, less when you stay still.pain in your back radiating down into your buttocks but not typically extending into your legs.muscle cramps or spasms in your back.trouble walking or bending.difficulty standing up straight.
How do you treat a pulled lower back muscle?
Treatment may include:Rest.Ice packs and/or heat and compression applied to the back.Exercises (to strengthen the abdominal muscles)Stretching and strengthening exercises (for the lower back as it heals)Education regarding the use and wearing of appropriate protective equipment.
How long do pulled muscles in lower back take to heal?
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.
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.
How long does it take for a pulled muscle in your back to heal?
Compared to many other kinds of back injuries, a pulled muscle is usually straightforward to diagnose and easy to treat, and symptoms usually resolve within 4 to 6 weeks. Some severe muscle injuries, such as a complete muscle tear, can take months to heal.
How do I heal a pulled muscle?
How to treat a pulled muscleRest. Rest the muscle for a few days or until your doctor gives you the okay. ... Ice. Apply ice to the injury for 20 minutes each hour you're awake. ... Compression. Wrapping the muscle with an elastic bandage can help bring down swelling. ... Elevation. ... Medication. ... Heat.
How should I sit with lower back pain?
Sit with a back support (such as a rolled-up towel) at the curve of your back. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.) Your legs should not be crossed and your feet should be flat on the floor.
How do you know if back pain is muscle or disc?
Furthermore, the feeling of pain will differ between the two. Muscle pain will feel like post-workout soreness, while disc pain will feel debilitating and tingly. It is helpful to know the difference before you see your doctor so you can accurately describe the pain to them.
Ice in The First 24 to 72 Hours
As a general rule, it is best to apply cold therapy to your lower back in the first 24 to 72 hours following your lower back injury. The applicatio...
Use Heat to Encourage Healing
After your initial swelling and inflammation has subsided, heat therapy can be utilized to encourage healing in your lower back. The application of...
What About Chronic Lower Back Pain?
All of the above advice addresses when to use heat and ice following the first occurrence of lower back pain after an injury. But what about chroni...
What does it mean when a muscle is pulled?
A pulled muscle is another way to say the muscle has been strained. When a strain occurs in a muscle in the back, the fibers in one or more of the overlapping muscles that support the spine are either overused or overstretched. It may be tempting for our patients with back strain to suffer through it, but it’s important patients understand that if left untreated, a pulled muscle can lead to additional damage like painful tearing which requires a longer recovery.
Can a physical therapist help with back pain?
In most cases, back strain or pulled back muscles can be treated efficiently with physical therapy. One of the benefits to working with a physical therapist, is it offers patients an alternative to oral pain medication and gives them access to information and training to help reduce the risk of recurrent pain and strain.
How to treat a swollen ice pack?
To treat your injury with cold therapy, place several ice cubes in a thin towel and wrap it tightly closed.
Why do we put heat on our muscles?
Heat is ideal to treat chronic injuries that do not involve inflammation or swelling. It helps to reduce the pain associated with stiff and sore muscles and joints . Placing a heat pack on your affected muscles before you start exercising can reduce the pain you feel currently and prevent new episodes of pain from developing.
Why is it important to avoid applying heat to acute injuries?
That is because heat stimulates blood flow and increases the elasticity of the connective tissues in your joints. Additionally, heat can stop a muscle spasm and relax muscles that feel too tight. It’s important to avoid applying heat to acute injuries with symptoms of inflammation.
How to treat a cold rash?
To treat your injury with cold therapy, place several ice cubes in a thin towel and wrap it tightly closed. Hold the towel against your skin for approximately 10 minutes at a time . You can repeat this process after you have allowed enough time for your skin temperature to return to normal. It’s fine to apply an ice pack several times a day ...
How to reduce inflammation in the body?
This helps to reduce inflammation before it reaches the point of causing chronic pain. Try to choose a cold pack that conforms to the part of your body you need to ice. A bag of frozen peas can work well too.
How to prevent knee injury?
If you’re a competitive or recreational runner or frequently participate in other intense physical activities, you may be able to prevent knee injuries by placing an ice pack on them immediately after your workout. This helps to reduce inflammation before it reaches the point of causing chronic pain.
When to use heat or cold?
When deciding whether to use heat or cold to treat your muscle injury, it’s helpful to know if you have an acute or chronic problem. An acute injury is one that comes on rapidly, but is short-lived. Chronic pain, on the other hand, develops slowly over time and can be persistent and long-lasting.
How to treat back pain from cold?
Hot or cold for back pain? 1 Research health conditions 2 Check your symptoms 3 Prepare for a doctor's visit or test 4 Find the best treatments and procedures for you 5 Explore options for better nutrition and exercise
Does heat or cold help with pain?
Nerve fibers that carry pain sensation also sense change in temperature. As a result, stimulating the nerv es with either heat or cold can diminish your discomfort, so you can choose which one to try. Both may ease your pain. To continue reading this article, you must log in.
When to use cold compresses after muscle strain?
Cold packs or compresses may be particularly important during the first twenty-four hours after injury when inflammation and swelling are at their peak.
Does cold help with muscle strain?
Application of cold not only helps to numb the pain slightly; it also reduces the inflammation and swelling which further helps with pain relief. The use of cold for muscle strain treatment is known as cryotherapy.
What is cold case cryotherapy?
Cold Case: What to Know About Cryotherapy. For years, doctors have turned to ice packs, cold compresses and ice baths to reduce inflammation, ease pain and hasten recovery. The term “cryotherapy” is really just a fancy word for applying cold. It can range from the simple (an ice bath or cold water submersion) to the complex (nitrogen chambers).
Why do doctors use extreme temperatures?
In fact, for centuries doctors have been using extreme temperatures to ease pain and speed recovery. Which temp is best for your particular needs?
Why do we use hot tubs?
And whether you soak in a hot tub, sit in a sauna or apply a heating pad to achy muscles, hot temperatures may actually help sore muscle fibers. Three reasons to turn on the heat: Heat relaxes muscles. “While icy temperatures help reduce inflammation, heat helps dilate blood vessels and promotes blood flow,” Kurtz says.
Does cold therapy help with inflammation?
Regardless of whether you step into a cryotherapy chamber, there are several perks to any cold therapy: Cold can reduce inflammation. Inflammation is a natural component of exercise, training and recovery. But if you overdo it, excess inflammation can lead to an overuse injury. Cryotherapy can help stop that process in its tracks.
Can you use cold to treat a sprained ankle?
Cold can treat existing injuries. Applying ice to an acute injury (like a sprained ankle, for example), can help reduce swelling and inflammation and speed recovery time. Cryotherapy is not for everyone.
7 Simple Ways to Treat a Strained Back Muscle
If you have ever sprained your back muscles, you probably know the answer to “what does a pulled back muscle feel like”?
What is Muscle Strain?
As mentioned earlier, strain is typically an injury to either your tendon or muscles. Tendons are solid fibrous bands of thick tissues that connect muscles to bones. When you strain your back, the tendons and muscles supporting the spine are torn, pulled, or twisted.
Causes of a Strained Back Muscle
Sometimes even simply pulling or twisting a tendon or muscles may result in a strained back. That means, even a single instance of overstressing the lower back muscles or improper lifting can cause back strain. If you have a long-term (chronic) strain, it may be the result of repetitive, prolonged muscles and tendon use.
Can You Diagnose Strained Back Muscle?
Medical professionals diagnose mild strains by studying the medical history of the patients. A qualified healthcare provider reviews the symptoms of the patients and the reason for injury— or performs a physical examination.
How to Treat a Strained Back Muscle
In many cases of a sprained back or pulled back muscle, doctors use non-invasive and standard self-care treatments. Here are some first-step strained upper back muscle treatment options to effectively reduce pain.
Summing Up
All in all, regardless of the reason you develop muscle strain, it is a painful condition and may worsen if not treated on time. The abovementioned seven ways can help you reduce the pain and heal muscles faster.
How to heal a lower back muscle?
There are several exercises you can perform to help your lower back heal. Not only will they help the muscle spasms you may be having, they make your back stronger so it’s not as likely to become injured again. Here are a few easy stretching exercises. Take them slowly and move gradually into each position.
How to prevent lower back muscle strain?
These include: stretching and strengthening exercises. walking, swimming, or other light cardiovascular training . losing weight.
How do you know if you have a strained muscle in your lower back?
A strained muscle in your lower back can be quite painful. These are typical symptoms you might experience: your back hurting more when you move, less when you stay still. pain in your back radiating down into your buttocks but not typically extending into your legs. muscle cramps or spasms in your back.
What causes a pinched nerve in the lower back?
While a pulled muscle in your lower back could potentially cause a pinched nerve, this can also be caused by a herniated disc in your spine. If you feel radiant pain that extends into your legs, see a doctor right away.
How to prevent back pain?
Regularly exercising to help strengthen your back muscles can help prevent repeated back injuries. However, if you pull a muscle in your lower back and your pain doesn’t go away after several days, if you experience nerve tingling in your legs and feet, or if you have other symptoms like fever and weakness, see a doctor.
What happens when you pull a muscle?
You will probably notice pain and swelling, and the area will be tender to the touch. You may even notice redness or bruising.
What is the best medicine for pain?
Over-the-counter (OTC) anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve) can help reduce swelling and inflammation, which in turn helps relieve the pain. While these medications can be very effective, they also have many possible side effects and should not be used for long periods.
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 ...
How to get rid of lower back strain?
For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength. 3 Walking, cycling, and swimming are some good options for staying active while recovering from lower back muscle strains.
What to do after a muscle strain?
Right after a muscle strain, it is important to limit your activity level and avoid movements that increase pain. After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak. Stretch.
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 the pain in the lower back?
Aching and stiffness in lower back muscles. Pain that worsens with movement. Pain that radiates to the hips and legs. Limited range of motion. Muscle spasms in lower back area. Pain when sitting, standing, or walking.
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, ...
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.
How to get rid of muscle strain in lower back?
Get up and walk around, even if for just a few minutes at a time. Incorporate gentle stretching exercises into your day to restore your mobility and protect your back against future injury. See Exercises for Lower Back Muscle Strain.
What is the best medicine for a strained back muscle?
Consider nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs can help reduce the inflammation of a strained back muscle and may temporarily decrease swelling and provide pain relief. Examples of over-the-counter NSAIDs include aspirin, ibuprofen, and naproxen. Before using an NSAID, carefully read and follow the label’s directions.
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 sleep on your back?
For a more comfortable position to rest or sleep, try to keep your spine naturally aligned: For people who prefer sleeping on the back, place a pillow underneath your knees to reduce stress on your lower back. 4. For people who prefer sleeping on the side, place a pillow between your knees ...
What is a pulled muscle in the lower back?
Here’s how: Lower Back Strain Video Save. 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.
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.
