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How To Fix A Pulled Muscle In Your Lower Back

What Causes A Back Strain Or Sprain

How to treat a pulled muscle in lower back | B Episode 43

Twisting or pulling a muscle or tendon can result in a strain. It can also be caused by a single instance of improper lifting or by overstressing the back muscles. A chronic strain usually results from overuse after prolonged, repetitive movement of the muscles and tendons.

A sprain often occurs after a fall or sudden twist, or a blow to the body that forces a joint out of its normal position. All of these conditions stretch one or more ligaments beyond their normal range of movement, causing injury.

In addition, several factors can put a person at greater risk for a back strain or sprain, including:

  • Curving the lower back excessively
  • Being overweight
  • Having weak back or abdominal muscles, and/or tight hamstrings .

Playing sports that involve pushing and pullingsuch as weightlifting and footballalso increases the risk of a low back injury.

How To Heal A Lumbar Pinched Nerve

There are a few possible causes for a pinched nerve .

But no matter the cause, there are 2 simple steps you have to take to NATURALLY cure your pinched nerve.

Do not fool yourself to think that it will go away or heal on its own and please do not start relying on dangerous pain medication to keep your sanity.

So, what did you find? A pinched nerve or a pulled muscle?

To your health and happiness,


Other Exercises For Strengthening Your Back

You can also check my other exercises to improve your posture.

Low back pain can also be caused by your sciatic nerve. If you have pain in your lower back and pain down your left leg or right leg, then why not try some great yoga stretches to relieve sciatic pain, tennis ball massage therapy, and foam roller exercises for sciatic and back pain. All these exercises include video or detailed illustrations for easy implementation at home.

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The Course Of Lower Back Muscle Strain

The hip, pelvis, buttock, and hamstring muscles assist low back muscles in supporting the lumbar spine. When these muscles are injured, pain or tightness may be felt across the low back and into the hips or buttocks.

Symptoms are typically limited in duration and follow a pattern:

  • Pain is most intense for the initial few hours and days. It is normal to experience increased pain with certain movements or positions, such as bending forward, backward, or standing upright.
  • Ongoing moderate pain and stiffness is usually felt for 1 to 2 weeks while muscles heal. Pain when holding certain movements or positions , stiffness, and local tenderness are typical.

See Lower Back Pain Symptoms

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.

Recovering From A Muscle Strain At Home

Here is How to Fix Your Back Muscle Spasms
  • 1Take it easy and rest your strained muscle. Most muscle pulls occur from either lifting too much weight, doing something too often , moving awkwardly or experiencing trauma .XResearch source The first step with any muscle strain is to rest it. This may require taking a few days off work or away from the team, but muscles recover quicker if they are given the appropriate time to rest. If your muscle pull takes longer than a few weeks to recover, then either a significant proportion of the muscle fibers are torn or there’s involvement of a related joint and ligaments.
  • Dull, achy pain is usually indicative of a muscle strain, whereas sharp and/or shooting pain with movement is often caused by joint / ligament sprains.
  • A moderate-to severe muscle strain will usually cause a bruise to form pretty quickly, which indicates some blood vessels that feed the muscle are damaged and leaking.
  • Cold therapy should be applied for 10-20 minutes every hour , then reduce the frequency as the pain and swelling subside.
  • Compressing the ice against the muscle pull with the help of an elasticized bandage will help to further impede the swelling, as will elevating the affected area.
  • Use a microwavable heat pack and apply it to your sore muscle for 15 â 20 minutes at a time, three to five times per day, until the tension and stiffness fade away. Herbal bags usually contain bulgur wheat or rice, as well as soothing herbs and/or essential oils such as lavender.
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    How Are Back Strains And Sprains Treated

    The treatment for strains and sprains is similar, and often takes place in two phases.

    The goal of the first phase is to reduce the pain and spasm. This may involve rest, and the use of ice packs and compression , especially for the first 24 to 48 hours after the injury. An over-the-counter nonsteroidal anti-inflammatory drug, such as ibuprofen , may be recommended to help reduce pain and swelling.

    After the first 24 to 48 hours, returning to normal activities, as tolerated, is advisable. Extended bed rest or immobility simply prolongs symptoms and delays recovery.

    Most people with lumbar strain/sprain symptoms improve in about 2 weeks. If symptoms continue for more than 2 weeks, additional treatment may be required.

    Risk Factors For Pulled Back Muscles

    While that pulled back muscle may seem to come on suddenly, chances are it was a long time coming.

    You could be ignoring some very important warning signs. Which means if youre not in pain now, you might want to sit up and pay attention.

    Do you sit in a chair all day? Do you exercise incorrectly? Are you under tremendous stress? Are you dehydrated? Are you substantially overweight?

    Did you honestly answer yes to one or more of those questions?

    If so, then youre at greater risk of muscle imbalances, trigger point pain, and at higher risk for injuries like a pulled back muscle.

    But when you do experience pulled back muscles what do you do?

    Well cover that more in the next section.

    Key takeaway: There are several risk factors that can make you more susceptible to pulled back muscles, including stress, poor posture, being overweight and even how hydrated you are.

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    Inflammation And Muscle Spasm

    When soft tissues in the low back are stretched or torn, the surrounding area will typically become inflamed.

    Inflammation, or local swelling, is part of the bodys natural response to injury, in which blood is rushed to an injured tissue in order to restore it. Inflamed muscles may spasm, feel tender to the touch, or cramp , and contract tightly, causing intense pain.

    Not Sure What To Do Next

    Pulled Muscle In Low Back? 3 DIY Treatments

    If you are still concerned about your back injury, check your symptoms with healthdirects online Symptom Checker to get advice on when to seek medical attention.

    The Symptom Checker guides you to the next appropriate healthcare steps, whether its self care, talking to a health professional, going to a hospital or calling triple zero .

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    Back Exercises And Stretches

    Simple back exercises and stretches can often help reduce back pain. These can be done at home as often as you need to.

    For information about exercises and stretches that can help, see:

    A GP may be able to provide information about back exercises if you’re unsure what to try, or you may want to consider seeing a physiotherapist for advice. Read about how to get access to physiotherapy.

    Doing regular exercise alongside these stretches can also help keep your back strong and healthy. Activities such as walking, swimming, yoga and pilates are popular choices.

    When Youre Ready To Deadlift Again

    The majority of lower back injuries caused by the deadlift are the result of improper execution. It stands to reason the best way to avoid a sprain or a strain is by performing the lift properly. In order to achieve a proper deadlift stance, your feet should be positioned so the bar is directly over the center of your feet. With an overhand hold on the bar, your arms should be vertical perpendicular in relation to the floor and your shoulder blades should be directly over the bar. With your back straight, begin the lift by extending your legs as you push down on your heels. When the bar reaches your shins just below the knees continue the lift by thrusting the hips forward to bring the body to an upright position. This is important because pulling back on the bar creates stress on our lower back, which may result in a strain or sprain of the lumbar region. Finally, complete the lift by squeezing the gluteal muscles. To lower the weight, all you need to do is follow the steps mentioned above in reverse order.

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    How Do You Know If Back Pain Is Muscle Or Disc

    While pain in your mid-back may be related to a disc, it’s more likely caused by muscle strain or other issues. Your symptoms feel worse when you bend or straighten up from a bent position. Movement can increase pressure on the herniated disc and the surrounding nerves, causing symptoms to increase.

    Treatment Of A Strained Or Pulled Muscle

    7 Foolproof Ways to Fix Pulled Muscle In Lower Back

    Grade II and grade III muscle strains should be attended by a doctor who may or may not refer to a therapist for follow-up. A grade I pulled back muscle usually can be treated at home with simple home care remedies, such as applying rest, ice, compression, elevation . This format of therapy for a minor muscle tear is usually sufficient and should result in gradual and consistent improvement on a daily basis if daily progress is not noted or regresses without a good reason, a grade I muscle pull should be seen by a doctor for evaluation.

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    How To Prevent A Pulled Back Muscle

    If youve ever pulled a muscle in your back, you were probably uncomfortable enough to want to avoid doing it again. Here are some tips on how to prevent a future muscle strain.

    Take Frequent Breaks

    Dont sit in the same position for too long. Stand up and stretch or walk around. Sit in a chair that supports your lower back or place a pillow behind your back for more support. Keep your feet on the floor and your knees level with your hips.

    Lift Carefully

    When you must lift a heavy object, stand close to it and keep your back straight. Bend your knees, and always lift with your legs. Hold the object close to your body. Never twist your body as you lift.

    Prevent Falls

    Keep your floors clear by removing clutter, throw rugs, and other trip hazards. Hold on to handrails on the stairs, and avoid slippery surfaces.

    Watch Your Posture

    To avoid a pulled muscle in your back, be mindful of your posture when sitting and standing. Proper posture can make a surprisingly big difference to your back. Stand straight with your shoulders pulled back and stomach tucked in. If you sit for long stretches of time, walk around periodically. If you must stand for a long time, shift your weight every so often and bend your knees to take pressure off your spine, maintain flexibility, and encourage blood circulation.

    Contact Inspired Spine

    Light Exercises And/or Dynamic Stretches For Low Back

    This roundtable discussion with doctors discussed the importance of movement and exercise for people with a low back spasm, and not resting too much.

    Use Caution:

    The three simple exercises below will help mobilize and stretch the strained area, as well as activate and strengthen surrounding areas, which can help with long-term pain relief.

    Leonâs Notes:

    Furthermore, ONLY DO THESE EXERCISES/STRETCHES ONLY after your pain has lessened⦠So you may want to start doing these only after 3-6 days have passed.

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    Did You Pull An Upper Back Muscle

    Your upper back is the region that runs from the bottom of your rib cage to the base of your neck. Pain in that area is pretty common. About 1 in 5 females and 1 in 10 males experience thoracic spine pain , according to a 2014 study.

    A lot of folks say the pain feels like a pulling or burning sensation. Sometimes the discomfort only affects a specific spot. But the pain can also radiate to other parts of your back or neck.

    In addition to pain, other pulled muscle symptoms can include:

    Keep in mind, upper back pain can be unpredictable. Sometimes an awkward bend and snap or a rough nights sleep can trigger a bad back episode. Thats why its uber important you keep your form on fleek for every exercise and sleep on a top-notch mattress.

    There are some DIY ways to help ease your pain. Here are seven ideas that could help soothe a pulled upper back muscle.

    Is It A Pinched Nerve Or Pulled Muscle In The Lower Back

    How to Treat a Pulled Back Muscle with Exercise

    A pulled muscle occurs when you tear or overstretch some of the muscle fibers. This can happen if you overwork the muscle or twist it too hard. You will probably notice pain and swelling, and the area will be tender to the touch. You may even notice redness or bruising.

    A pinched nerve, or nerve compression, happens when pressure in an area causes the nerve impulses to become partially blocked. You may experience a radiating, burning pain in the affected area.

    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.

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    What Not To Do For A Pulled Back Muscle

    When your back hurts, you probably reach for a bottle of painkillers such as NSAIDs and get in bed or crash on the couch. Or you go to the doctor, who may prescribe muscle relaxants.

    Im not a fan of Big Pharmas pills.

    For one, both NSAIDs and muscle relaxants come with side effects. Some are just annoying, while others are downright dangerous.

    Muscle relaxants like the popular Flexeril can cause:

    • dry mouth or throat
    • loss of appetite, stomach pain, nausea
    • diarrhea, constipation, gas
    • muscle weakness

    And NSAIDs come with their own long list of dangerous side effects, the worst of which is an increased risk of heart attack or stroke.

    For short-term pain relief, I recommend natural painkillers.

    But there are other ways to relieve the pain and speed up the healing process.

    Key takeaway: Big Pharmas solutions fall short when it comes to pulled back muscles and may even cause serious side effects.

    How Is Lumbar Strain Treated

    Specific treatment for a lumbar strain will be discussed with you by your healthcare provider based on:

    • Your age, overall health, and medical history
    • Extent of the injury
    • Your tolerance for specific medicines, procedures, and therapies
    • Expectation for the course of the injury
    • Your opinion or preference
    • Ice packs and/or heat and compression applied to the back
    • Exercises
    • Stretching and strengthening exercises
    • Education regarding the use and wearing of appropriate protective equipment

    Medicines, such as anti-inflammatories and spinal injections, may also be used to relieve pain and inflammation.

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    How Can Back Sprains And Strains Be Prevented

    It is not possible to prevent all back injuries, but you can take some steps to help lower the risk of a sprain or strain:

    • Eat a healthy, well-balanced diet to keep your bones and muscles strong.
    • Maintain a healthy weight. Excess weight puts added stress on the structures of the lower back.
    • Exercise regularly, including stretching, to keep your joints flexible and your muscles in good condition.
    • Practice safety measures to help prevent falls, such as wearing shoes that fit properly, and keeping stairs and walkways free of clutter.
    • Use good body mechanics when sitting, standing and lifting. For example, try to keep your back straight and your shoulders back. When sitting, keep your knees bent and your feet flat on the floor. Dont over-reach, and avoid twisting movements. When lifting, bend your knees and use your strong leg muscles to help balance the load.
    • Stop smoking. Nicotine interferes with blood flow to the muscles.

    Exercises For Pulled Back Muscles

    Pulled Muscle in Lower Back? Best Treatments and Exercsies

    If you have pulled or torn a back muscle, its important to regularly exercise your back muscles to strengthen them and prevent further injury. If the muscle or tendon injury caused a lot of tissue damage in your back, you will have to wait until swelling and pain have gone before starting gentle exercises.

    How to strengthen your upper back:

    Here is one exercise to strengthen your rhomboids or trapezius muscles.

  • Sit with your back straight, shoulders back, and chin slightly tucked in.
  • Gently squeeze your shoulder blades together as far as possible to tighten your trapezius and rhomboids.
  • Hold for 5 seconds and then repeat 10 times to help keep your upper back muscles flexed and supple.
  • How to strengthen your lower back:

    Here is a great, easy exercise you can do at home to strengthen your lower back and prevent recurring episodes of back pain.

  • Go on your hands and knees with your hands on the floor shoulder-width apart.
  • Lift one leg and extend it behind you and at the same time extend your opposite arm so it is in front of you.
  • Keep your hips level and hold for 5 seconds.
  • Do with the other leg and arm.
  • Repeat 10-12 times for each leg and arm.
  • This will help to improve your balance and tone your lower back muscles to prevent low back pain.

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