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Get Back (To Where Your Back Is Strong)
If you've ever lifted a wriggling child or messed up your form during a deadlift, chances are you've experienced the discomfort of pulling a back muscle. When we refer to a "pulled" muscle in the back, it's typically describing one of two distinct types of injuries:
- A sprain (with an "S") means the ligaments holding your bones together are torn or overly stretched.
- A strain (with a "T") indicates that the muscles themselves are overstretched or torn.
Even though these injuries differ, they share quite a bit in common—mainly that they're both painful. Lower back pain is the second most common complaint among patients in the U.S., and it’s the area where most people experience pain. Both strains and sprains can range from mild to severe, with serious cases requiring surgical intervention.
The time it takes to recover from a pulled back muscle depends on how severe the injury is. Some cases can be managed at home, but it's always wise to consult a healthcare provider first to ensure proper care.
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Why Me Mine: Causes and Symptoms of a Pulled Back Muscle
A variety of everyday activities can lead to back strain or sprain, such as:
- Twisting your spine or lifting something heavy incorrectly ("lift with your legs, not your back").
- Falling hard onto your back.
- Participating in sports that involve sudden pivots, twists, or pushing/pulling motions.
Certain risk factors can also increase the likelihood of a back injury, even if you're not into sports. Weak back or abdominal muscles, tight hamstrings, or walking with an excessive curve in your back can all contribute. Being overweight or obese also raises the risk. If you're starting a fitness routine after a long break, be cautious—overdoing it too quickly can cause injury as well.
Symptoms of a sprain or strain in the back might include:
- Dull, achy pain.
- Discomfort when standing, sitting, lifting, or twisting.
- Stiffness in the lower back.
- Muscle spasms.
- Pain radiating up to your neck or down to your thighs.
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The Long and Winding Road: Recovery Time for a Pulled Back Muscle
Recovery from a pulled back muscle can take anywhere from a few days to several weeks. The severity determines how long it will take to heal. With proper rest and treatment, you should notice a reduction in pain within 1-2 weeks.
Proactive treatment can help speed up recovery. Consider incorporating physical therapy and the following techniques. However, seek medical attention immediately if:
- Pain persists despite rest and home remedies.
- You develop a fever.
- You can't sit up, stand, or walk.
- Pain spreads below your knees.
- You experience abdominal pain.
- Your legs feel weak, numb, or tingly.
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Get Back: Treating Pulled Back Muscles
For mild strains or sprains, you can often manage recovery at home.
**RICE Method**
Rest, ice, compression, and elevation are classic ways to treat pulled muscles. After the injury, avoid putting extra stress on your back—let it heal.
**Physical Therapy**
Physical therapy (PT) is highly recommended, especially since therapists can teach you exercises to strengthen your muscles, prevent future injuries, and offer advanced treatments like cold and compression therapy, heat therapy, and contrast therapy (cold and heat).
**Cryotherapy**
Cold therapy has been shown to reduce pain and swelling from a pulled back muscle, potentially shortening recovery time. Compression can also help reduce swelling.
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The GAME READY* System
The clinically validated GAME READY system combines cold and compression therapies to reduce pain and swelling—outperforming traditional RICE methods and other devices. Unlike regular bandages, Game Ready uses intermittent pneumatic compression, mimicking natural muscle contractions to gently remove swelling and improve blood flow. Its anatomically designed wraps provide comprehensive coverage for more effective cryotherapy.
**Contrast Therapy**
Once inflammation subsides, it may be safe to use heat therapy to boost circulation. However, applying only heat can cause additional swelling, making contrast therapy (alternating heat and cold) a better option. The Med4 Elite from Game Ready delivers advanced, customizable treatments tailored to different stages of rehabilitation.
Consult your doctor or physical therapist about using Game Ready cold and compression or contrast therapy for a pulled back muscle.
Sources:
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