A pulled back muscle can be due to overuse, repetitive movement strain or a sudden heavy load such as picking up a heavy box. The muscle may be in spasm, which means it is contracted and can't stretch without pain, or there may be small tears in the muscle. If the pain is severe, is getting worse or you don't know what caused it, see your doctor for an accurate diagnosis.
Step 1
Rest your back when the pain first starts. Use ice packs several times a day for up to 20 minutes each time. Wrap the ice pack in a small towel before applying it to your back, to avoid freezing your skin. Your doctor may recommend bed rest for no more than two or three days. Continuing to overuse the muscle can aggravate the condition and it will take longer to heal.
Step 2
Start alternating hot and cold packs after the first two or three days. Cold packs decrease inflammation and swelling so that you have less pain. Hot packs increase blood flow to the area, which brings more nutrition to your muscles so they can heal.
Step 3
Start walking for 20 minutes for every three hours of bed rest by the seventh day, recommends James Lehrich in the December 1996 issue of "Neurology and Clinical Neurophysiology." Walking will help you to stay fit and begin strengthening the affected muscle without aggravating the problem.
Step 4
Avoid high-impact exercises until the muscle has healed. Once you can move comfortably begin exercise such as speed walking, swimming and low-impact aerobics. To balance the muscles that support your back and to help the injured muscle relax, stretch your back, hip and abdominal muscles after each exercise session, while your muscles are still warm.
Step 5
A strained or pulled muscle will generally improve in a few weeks. If it doesn't, if the pain stays the same or gets worse, then your doctor will consider other causes, such as a pinched nerve, a serious tear or some other medical problem.
Tips and Warnings
- If you strained the back muscle at work, while exercising or in sports consider working with a trainer or coach to improve your posture and help you learn how to correct your movements to avoid another strain.
- Pain that won't go away even with rest, ice and proper exercise, or pain that increases or is severe is a symptom of more than a strained muscle. See your doctor for an evaluation. Don't go back to work or exercising too soon. Allow your injured muscle adequate time to heal and return to work or sports gradually.
Things You'll Need
- Ice pack
- Heating pad
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