How To Heal a Strained (Pulled) Back Muscle | Citrus Spine

Back and neck pain can range from slight discomfort to debilitating. If you’re experiencing back pain, you may have a strained back muscle – here’s how to tell and what you can do to find relief. 

How To Tell if You Have a Strained Back Muscle

The abnormal tearing, twisting or stretching of the soft tissue surrounding your spine is known as spinal muscle strain, commonly known as a pulled muscle. Pulled muscles in your back can result from lifting weights, improper form while lifting heavy items, playing sports, constant overuse or traumatic injuries resulting from something like a car accident or fall, for example. 

Pain is the key indicator of spinal muscle strain. A pulled back muscle may present itself with: 

• Soreness to the touch
• A sudden onset of pain
• Spasms that cause more intense pain 
• Pain that worsens with movement 
• A dull aching feeling
• A localized pain in the lower back, which may radiate to your buttocks or hips 
• Occasional instances of numbness, tingling, heat or severe pain, which could also indicate a herniated disc

While this injury can happen in any region of your spine, strained muscles in the lower back (lumbar region) are the most common.

How To Heal a Strained Back Muscle in the Lower or Upper Back

If you think you have a strained back muscle, you will want to rest for the first 24 to 48 hours. If your pain doesn’t subside after this resting period, you may have pulled a muscle and should consult with a doctor for next steps. Whether you have a strained muscle in the lower back or upper back, treatment remains relatively the same. Your doctor may recommend: 

• A back brace. Compression can help relieve pain, promote healing and reduce swelling as it supports your spine and its surrounding muscles.
• Medications. Muscle relaxants or over-the-counter pain medicine, like ibuprofen, can help with pain management. 
• Hot-and-cold treatments. Using ice packs and heating pads can help reduce inflammation and aid recovery. You want to start with ice packs, which should be used at regular 10- to 20-minute intervals, with a two-hour break in between. Use a towel between your skin and the pack to avoid ice burns. You may be advised to use a heating pad 48 hours after your injury, following the same protocols as you would with ice packs. 

After your doctor-recommended rest period, resume regular activity to avoid deconditioning your muscles and prolonging your symptoms. You may need to continue using the above remedies in conjunction with these treatments: 

• Physical therapy. Working with a physical therapist can help you gradually stretch and strengthen your back and core, which can help you recover and learn proper form for future exercises. Strong muscles also support good posture, which can prevent re-injury.
• Alternative treatments. Massage therapy, chiropractic care and acupuncture may help relieve your pain and aid in recovery. 
• Low-impact exercises. Taking short, frequent walks throughout the day, swimming and using a stationary bike can help you prevent stiffness and, in turn, lessen your pain. 

How Long Does it Take for a Strained Back Muscle to Heal

Back strain recovery times vary from person to person. Everyone’s condition and healing journey is different. It can take anywhere from a few days to six weeks to heal a strained back muscle. You will likely feel ongoing pain and stiffness during the first two weeks since your injury, which will gradually improve. 

If your symptoms don’t resolve after four to six weeks or you experience severe symptoms, your healthcare provider may refer you to a back pain specialist. They may recommend a minimally invasive remedy, like epidural steroid injections. These are typically used to treat pain resulting from herniated discs or stenosis, but can also provide longer-term pain relief from a pulled back muscle.

Explore Spinal Muscle Strain Treatment at Citrus Spine Institute

Back pain can significantly impact your quality of life, and if left untreated, it could lead to a bigger issue. You shouldn’t have to suffer. Find relief today with our board-certified spinal experts at Citrus Spine Institute. We are proud to help residents in and around Crystal River, Florida, find relief with minimally invasive, outpatient procedures. 

Ready to find relief from spinal muscle strain? Schedule a consultation today to get started.