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What To Do If Pulled Muscle In Lower Back

What Are The Symptoms Of Serious Back Injury

Pulled Muscle In Low Back? 3 DIY Treatments

Severe back injuries include fractures , wounds, extensive bruising and damage to your spinal cord and internal organs.

Any of the following symptoms could indicate a severe back injury. You should see a doctor right away if you have:

  • difficulty breathing or shortness of breath
  • problems with urinating or passing stool
  • numbness or pins and needles to the arms, legs, hands or feet
  • blood in the urine

Seek medical assistance immediately by calling an ambulance on triple zero . Do not move the person unless they are in danger and advise the person to not move their back. Support their head, neck and spine and prevent twisting or bending movements.

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.

Pulled Muscle In Lower Back Recovery Time

You should limit normal activity for the first few days after your injury but resume it as soon as you can after that time. Wait a few weeks before going back to an exercise regimen or sport.

Most people will be fully recovered within two weeks of the injury, but if the pain isnt getting better after a weeks time, see a doctor.

There are several things you can do to prevent straining your lower back, some that help strengthen it and others that are precautionary. These include:

  • stretching and strengthening exercises

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Pulled Back Muscle And Lower Back Strain

Lower back strain, also referred to as a pulled muscle, is caused by damage to the muscles and ligaments of the lower back. Watch:Lower Back Strain Video

The lower spine, also called the lumbar spine, depends on these soft tissues to help hold the body upright and support weight from the upper body. If put under too much stress, the low back muscles| or soft tissues can become injured and painful.

While a pulled back muscle or strain may seem like a minor injury, the resulting pain and muscle spasms can be surprisingly severe.

Urgent Advice: Ask For An Urgent Gp Appointment Or Get Help From 111 If:

How I Treat a Strained Back

You have back pain and:

  • a high temperature
  • youâve lost weight without trying to
  • thereâs a lump or swelling in your back or your back has changed shape
  • the pain does not improve after resting or is worse at night
  • the pain is made worse when sneezing, coughing or pooing
  • the pain is coming from the top of your back , rather than your lower back

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Scapular Pull Ups: How To Do Muscles Worked & Benefits

Scapular pull ups, or Scapula pull ups are one of the best exercises for strengthening the upper back muscles and improving shoulder strength and mobility.

Incorporating retract scapular pull up into your exercise routine can help to build additional strength, muscle mass and improve weak areas in your shoulders and upper back.

In this article, you will learn everything you need to know about how to perform the scapular pull up correctly. You will also learn its benefits, how to avoid common mistakes, and what are the best variation of scapular retraction pull ups and how to do them.

What Causes A Back Strain Or Sprain

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.

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When & How To Seek Medical Care

If low back pain lasts for longer than one to two weeks, seek medical care. First, make an appointment with your primary care physician.

Seek immediate medical attention if any of the following symptoms are present in addition to back pain:

  • Severe abdominal pain

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How To Treat Low Back Pain

Low Back Pain? Pull A Muscle in the Low Back? It’s Likely The QL -MoveU

Thereâs a lot you can do to feel better while your body heals. To get relief:

Apply heat and cold to your lower back. Heating pads or cold packs can ease pain. Start with cold for about 48 hours, then switch to heat. Donât put a heating pad or cold pack right on your skin or leave it on for more than 20 minutes.

Use over-the-counter pain relievers like acetaminophen, ibuprofen, or naproxen. They can make you feel better, but donât use them for more than 10 days without talking with your doctor.

Move gently. You may need to take it easy for the first day or two after you notice pain. But donât stay inactive for too long. Avoiding movement for a long time can actually make low back pain worse. It can make you more stiff and make your muscles weaker. Gentle movement helps blood flow to your back. It also builds strength, which can lower your odds of more back problems.

Ask your doctor about physical therapy, especially if your back pain is severe or you arenât sure how to move or exercise safely.

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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.

What Is The Remedy For A Pulled Muscle In Lower Back

There are a couple of options when recommending what to do for a pulled back muscle. The quick answer for what to do for a pulled back muscle or back pain is it is best to rest for a day or so and try using ice for about 15 minutes at a time. After a day or 2 of rest, it’s usually better to try to move around some. If the pain continues or you have hip and back pain, it is best to see a doctor.

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What Are All The Muscles Of The Lower Leg


  • Gastrocnemius. The gastrocnemius muscle is one of the main muscles of the lower leg.
  • Soleus. The soleus muscle is a flatter muscle lying just beneath the gastrocnemius.

Why does the back of my calf hurt when I walk?

Possible Causes Claudication: Narrowed arteries can prevent your calf muscles from receiving enough blood, which deprives them of oxygen. Intermittent claudication can cause muscle pain when you exercise or walk. Its especially common in people who smoke or who have diabetes or PAD.

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Keep Low Back Pain From Becoming A Long

3 Quick Steps to Recover from a Sprained &  Torn Back Muscle

For many people, their back pain keeps coming back. But thereâs a lot you can do to lower your odds of it returning. And if it does, these tips can make it less severe:

Donât slouch. Your spine should be neutral when youâre sitting or standing. A neutral spine is in a straight line from your head to tailbone without being exaggerated. Over-curving your lower back can make it hurt.

Exercise regularly. It can make your back, abdomen, and hamstrings stronger. That helps keep your back pain-free. Aim for a mix of cardio exercise like walking or biking, strengthening exercises , and stretching.

Maintain a healthy weight. Being overweight strains your lower back. It can also add to joint problems that can cause pain there.

Be careful when picking up heavy objects. Always lift from your knees, not your lower back. Your stomach muscles should be pulled in and your head should be in line with your back, rather than pushed forward or arched backward.

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What Causes A Pulled Muscle In Your Back

You can end up with a pulled back muscle for any number of reasons. It could have happened suddenly from an injury. Or it may have developed gradually over time because of repetitive movements or overusesuch as lifting, exercising, or sitting hunched over for long periodsthat overstressed your back muscles.

Even poor posture can contribute to a pulled back muscle because slouching puts an added strain on the spine and the muscles that support it. Carrying excessive body weight is a culprit, too. Being overweight forces the back muscles to work harder than they should to support the extra load. Thats why people who are overweight or pregnant are more likely to have achy backs.

Other common causes of a pulled back muscle include:

  • using poor technique when lifting a heavy object from the ground or lowering it from overhead especially if you twist while you do it.
  • performing a forceful repetitive motion, such as that required by playing golf or other sports or perhaps swinging a hammer.
  • failing to use good form while exercising.
  • starting a new exercise routine, sport, or job activity that overworks a group of muscles that are not used to the force of the motion required.
  • moving in any way that jars the muscles in the lower back, especially if you hit the ground hard or in an awkward position, such as movements that could occur in a fall or car accident.
  • leading a sedentary lifestyle, which weakens back muscles.

How Do You Throw Your Back Out

Throwing out your back generally means you have temporarily pulled or sprained a muscle in your back, often in the lumbar region. There are numerous ways in which you can throw your back out, including:

  • Twisting your back
  • Lack of proper back support for long periods of time
  • Bodily stress or impact from sports

Muscle sprains are the primary cause of the pain of a thrown-out back. Discomfort can also occur when other structural parts of the back are damaged, such as blood vessels, ligaments and tendons.

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Types Of Lower Back Strain

There are two common types of soft tissue injuries in the low back:

  • Muscle strain occurs when fibers in a muscle begin to tear from being overstretched or overused .
  • Lumbar sprain occurs when ligaments are overstretched or torn. Ligaments are tough, fibrous tissues that connect bones together.

A specific diagnosis of ligament sprain or muscle strain is usually not needed, as both have almost identical symptoms and receive the same treatment. This article refers mainly to lower back muscle strains, but applies to sprains or other soft tissues injuries as well.

Types Of Muscle Strains

How to Exercise with low back pain after low back pulled muscle

Lower back muscle strains can be graded into the following types based on the severity1:

  • Grade I or mild injury causing the muscle fibers to stretch beyond their normal limit
  • Grade II or moderate injury where several muscle fibers may tear
  • Grade III or severe injury where the entire muscle ruptures

The vast majority of muscle strains are typically grade I, which will usually heal even without treatment. However, even grade I tears can be surprisingly painful, and if left untreated, they may worsen over time.2

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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.

When Should I See My Doctor

Apart from the signs of a serious back injury, you should see your doctor if:

  • your problems have not improved at all within a few days
  • your problems have not improved completely within 6 weeks

Your doctor may be able to help you manage any pain and may refer you for physiotherapy or other investigations.

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How Do You Avoid A Pulled Lower Back Muscle

The best way to decrease the risk of any injury in the lower back is to use proper lifting techniques. It is also important to keep your body weight at a healthy level and exercise regularly. A good overall stretching program and warm-up before activities can also decrease the chances of a pulled muscle.

Anatomical image of the human back musculature

Chiropractic Treatment For Lower Back Pain

24 best images about Exercise For Back Muscles on Pinterest

You may have heard the term subluxation used by chiropractors to describe the abnormal position of the vertebra that causes discomfort or pain and can restrict movement. Chiropractors view subluxation and your lower back pain as a process, rather than a fixed condition.

Chiropractic treatment for lower back pain usually involves some type of manual therapy:

  • Spinal manipulation and manual manipulation.Widely known as a chiropractic adjustment, gentle pressure is applied to abnormal vertebra to help reduce nerve irritability and restore range of motion in the back.
  • Mobilization refers to a lower-velocity manipulation that stretches the muscles and joints, increasing the range of motion.

A key part of any successful chiropractic treatment plan involves getting to know the patient and setting achievable goals. The treatment plan is built around the patients pain issues and stamina and includes exercise, activity modification and more, all working together to banish your lower back pain for good.

Vitality Medical Center proudly serves Tustin, Santa Ana, Orange, Irvine, and the surrounding areas of Orange County, Utah.

This article is for informational purposes only and is not a substitute for in-person advice or care from a medical professional.

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

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.

Recovering From The Injury

  • 1Resume normal activities 24 to 48 hours after the injury. While you should rest for the first few days after a back injury, return to normal activities as well as you can after this initial rest period. Prolonged immobility can cause your muscles to tighten and actually make recovery more difficult. Studies have shown those with low back pain recover faster when they remain active. Get up and walk, carry out household tasks, and run errands if you can. This keeps your muscles active and prevents future strains.XTrustworthy SourceCleveland ClinicEducational website from one of the worldâs leading hospitalsGo to source
  • Walking is a great way to stay active. Even walking for 3-5 minute stretches several times a day can help reduce your stiffness and discomfort. Movement helps to relieve muscle spasms and prevents loss of muscle strength.XResearch source
  • Do not, however, start exercising or doing any heavy lifting yet. This can re-injure your back and delay recovery.
  • 2Ask your doctor about muscle relaxers. If over the counter pain relievers havent worked, muscle relaxers might help your pain. Keep in mind that muscle relaxers can cause drowsiness and are probably no better than ibuprofen in relieving pain. They are prescription-only, so consult your doctor for a prescription if other medications arent working.XResearch source
  • Muscle relaxers come with a risk of addiction, so only take them as prescribed. Stop taking them when your injury has improved.
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