A pulled back muscle often starts with a sudden, sharp pain when lifting something heavy or bending awkwardly. In some cases, the discomfort may develop gradually over days, becoming more intense as time passes. While it’s a common injury, it can be frustrating and disruptive, especially if it limits your ability to do the things you love.
Technically, what people call a "pulled" muscle is actually a **strain**—a tear or overstretching of a muscle or tendon. It's important to distinguish this from a **sprain**, which involves ligaments, the tissues that connect bones to each other. Strains are typically caused by overuse, improper movement, or sudden force, while sprains result from twisting or stretching a joint beyond its normal range.
The pain from a strained back muscle can vary from mild to severe and may take several weeks or even months to fully heal. Back pain due to a strain is one of the most frequent reasons people visit healthcare professionals. Most cases can be managed at home with proper care, but if the pain is unbearable or significantly hinders your mobility, it’s best to consult a doctor.
[Video embedded: A short video explaining how to treat a pulled back muscle.]
### Symptoms
The symptoms of a pulled back muscle depend on where the injury occurs. The spine is divided into three main sections:
- **Neck (cervical spine)**
- **Upper back and shoulders (thoracic spine)**
- **Lower back (lumbar spine)**
If you’ve pulled a muscle in your **neck**, you might experience:
- Pain in the neck and upper back area
- Limited neck movement
- Stiffness
- Radiating pain to the shoulders or arms
- Headaches
For **shoulder and upper back** strains, you could feel:
- Pain between the spine and shoulder blade
- Muscle spasms in the upper back
- Knots or tightness in the shoulders and upper back
- Pain when moving your arms
And for **lower back** strains, symptoms may include:
- Aching and stiffness
- Pain that worsens with movement
- Pain radiating to the hips or legs
- Limited range of motion
- Muscle spasms
- Discomfort when sitting, standing, or walking
### Causes and Diagnosis
Common causes of pulled back muscles include:
- Falls, especially if you land awkwardly
- Repetitive motions like bending, reaching, or crouching
- Lifting improperly or trying to lift too much weight
- Excess body weight or pregnancy, which can strain the back
- A sedentary lifestyle that weakens the muscles
- Poor posture during daily activities or exercise
If you suspect a muscle strain, it's always wise to consult a healthcare professional to rule out more serious conditions, such as disc problems or fractures.
### What You Can Do
Here are some effective steps to help manage a pulled back muscle:
1. **Apply cold therapy** – Use ice packs for 15–20 minutes at a time to reduce swelling and ease pain.
2. **Use compression** – Compression bandages or systems like Game Ready can help reduce swelling and support healing.
3. **Rest** – Limit activity that worsens the pain and give your body time to recover.
4. **Gentle stretching** – Stretching improves blood flow and helps speed up recovery. Apply heat before stretching for better results.
5. **Pain relief** – Over-the-counter medications like NSAIDs can help manage pain temporarily. Always follow the instructions.
6. **Strengthen the muscles** – Once the pain subsides, gradually reintroduce gentle strength exercises to prevent future injuries.
7. **Try massage** – Light massage can increase blood flow and promote healing.
8. **Alternate heat and cold** – After the first few days, alternating between hot and cold therapy can help reduce stiffness and pain.
Game Ready combines therapeutic cold and active compression to help reduce pain, swelling, and improve circulation. If you're looking to speed up your recovery, consider using a Game Ready system.
### Sources
1. Back Strains and Sprains. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains (January 23, 2024)
2. Ligament. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21604-ligament (February 5, 2024)
3. Low Back Strain and Sprain. American Association of Neurological Surgeons. https://www.aans.org/Patients/Neurosurgical-Conditions-and-Treatments/Low-Back-Strain-and-Sprain (January 23, 2024)
4. Neck Sprains and Strains. OrthoInfo by American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/neck-sprain/ (January 27, 2023)
5. Identifying, Treating, and Preventing Rhomboid Muscle Pain. Healthline. https://www.healthline.com/health/rhomboid-muscle-pain (January 27, 2023)
6. Hochberg J. A Randomized Prospective Study to Assess the Efficacy of Two Cold-therapy Treatments Following Carpal Tunnel Release. *J Hand Ther.*
7. Airaksinen O, Kolari PJ, Miettinen H. Elastic Bandages and Intermittent Pneumatic Compression for Treatment of Acute Ankle Sprains.
8. Exercises for Lower Back Muscle Strain. Spine-health by Veritas Health. https://www.spine-health.com/conditions/lower-back-pain/exercises-lower-back-muscle-strain (January 23, 2024)
9. Immediate Treatment for a Back Muscle Strain. Spine-health by Veritas Health. https://www.spine-health.com/blog/immediate-treatment-back-muscle-strain (January 27, 2024)
10. CoolSystems. 701424 Marketing Requirements Game Ready Wraps. Rev B.
11. CoolSystems. 702916 Rev A Game Ready Control Unit 550550 Design Validation Report. Valid beyond 02/04/2008.
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