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If you've pulled a back muscle, the symptoms can vary depending on where the injury is located. The spine consists of three primary sections: the cervical spine (neck), thoracic spine (upper back and shoulders), and lumbar spine (lower back).
For a pulled muscle in the neck, you might experience:
Pulled muscles in the shoulders and upper back can lead to:
Lower back pain symptoms may include:
Causes and Diagnosis
Some of the most common causes of pulled back muscles include:
What You Can Do
Regardless of where the pulled muscle is in the body, the general steps to treat it remain similar. However, always consult a medical professional before attempting to treat any injury, as symptoms of other conditions—such as disc issues or fractures—can mimic a strained muscle. After speaking with your healthcare provider, consider the following steps:
1. Chill Out.
Cryotherapy, or applying cold to an injury, reduces inflammation, which is the primary source of pain in the first few days post-injury. The sooner you apply cold to a pulled back muscle, the quicker you may alleviate pain, control swelling, and kickstart healing. Apply a cold pack for 15–20 minutes immediately after the injury. Cryotherapy systems like Game Ready circulate ice water to cool and reduce swelling, muscle spasms, and pain.
2. Pressure It.
Compression bandages or an active compression system can minimize swelling and edema, allowing damaged tissues to repair themselves more efficiently. Game Ready gently squeezes and releases, mimicking natural muscle contractions to remove swelling and boost blood flow.
3. Take It Easy.
Immediately after the injury, limit your activity and allow your body time to rest. Avoid movements that intensify pain. Once the initial discomfort eases, gradually returning to normal activity levels can prevent muscle weakness.
4. Stretch Gently.
According to Dr. Kojo Hamilton, gentle stretching may enhance tissue healing by increasing blood flow to the injured area. Applying heat to the area before stretching can also be beneficial.
5. Pharmacy Assistance.
Use pain medications sparingly to help manage discomfort throughout the day. If you need pain relief, discuss options with your doctor. NSAIDs, for instance, can temporarily reduce swelling. Always follow the instructions on the label!
6. Return Stronger.
As pain diminishes, incorporate strengthening exercises alongside gentle stretches. Over-resting and weakening muscles can slow recovery and increase the likelihood of future injuries.
7. Call the Massage Therapist.
A light massage can increase blood flow to the injured tissues.
8. Add Heat.
After the first few days, alternating cold and heat may help reduce pain and stiffness.
Game Ready provides both therapeutic cold and active compression to alleviate pain and swelling, increase blood flow, and aid in returning to daily activities. Find a provider near you and elevate your recovery journey.
A pulled back muscle can strike suddenly, often causing a sharp pain when lifting or bending. Sometimes, the discomfort grows progressively over time, worsening as the days pass. While it's a common injury, this fact offers little solace—especially when it keeps you from engaging in activities you love.
Technically, we refer to it as a "pulled" muscle, but it's actually a strain—an injury to the muscle or tendon caused by tearing or overstretching. It's important not to confuse this with a sprain, which involves damage to a ligament, the tissue connecting bones, muscles, and organs.
The severity of pain from a pulled back muscle varies widely, ranging from mild irritation to excruciating discomfort. Recovery typically takes several weeks, though in some instances, it could take a few months. Back pain, frequently due to a pulled muscle, is among the most frequent complaints treated by healthcare professionals. In most cases, you can manage symptoms at home using the recovery tips outlined here. However, if the pain becomes unbearable or significantly hampers movement, seek medical attention.