How to Treat a Pulled Back Muscle in 8 Steps

A pulled back muscle often starts with a sudden, sharp pain when lifting something heavy or bending over. In some cases, the discomfort may develop gradually and worsen over time. While it's a common injury, it can be frustrating and painful, especially if it limits your ability to do the things you love. Technically, what we call a "pulled" muscle is actually a **muscle strain**—an injury that occurs when a muscle or tendon is stretched beyond its limit or torn. This is different from a **sprain**, which involves damage to a ligament, the tough tissue that connects bones to each other. The pain from a back strain can range from mild to severe and may take several weeks or even months to fully heal. Back pain due to a strained muscle is one of the most frequently treated conditions by healthcare professionals. Most of the time, you can manage symptoms at home using simple recovery methods. However, if the pain is unbearable or makes it hard to move, it’s best to consult a doctor. [Embedded video about back strain recovery] ### Symptoms Depending on where the strain occurs, the symptoms can vary. The spine is divided into three main sections: the cervical (neck), thoracic (upper back), and lumbar (lower back). Here are the typical signs for each area: - **Neck strain**: Pain in the neck and upper back, limited movement, stiffness, radiating pain to the shoulders or arms, and headaches. - **Upper back/shoulder strain**: Pain between the spine and shoulder blade, muscle spasms, knots, and pain when moving the shoulders. - **Lower back strain**: Aching, stiffness, pain that spreads to the hips or legs, difficulty moving, muscle spasms, and pain while sitting, standing, or walking. ### Causes and Diagnosis Common causes of pulled back muscles include: - Falling awkwardly or hitting the ground hard - Repeating movements like bending or reaching - Lifting improperly or carrying too much weight - Being overweight or pregnant - Leading a sedentary lifestyle - Poor posture during daily activities or exercise It’s important to see a healthcare provider to rule out more serious issues like herniated discs or fractures, as their symptoms can mimic those of a muscle strain. ### What You Can Do Here are some effective steps to help speed up your recovery: 1. **Apply cold therapy** to reduce inflammation and pain. Use an ice pack for 15–20 minutes at a time. 2. **Use compression** to minimize swelling and support healing. Devices like Game Ready combine cold and compression for better results. 3. **Rest** the affected area and avoid movements that cause more pain. 4. **Gently stretch** the injured muscles once the acute pain has eased. Warm-up with heat before stretching. 5. **Take pain medication** only as needed and under a doctor’s guidance. 6. **Strengthen the muscles** gradually as the pain decreases to prevent future injuries. 7. **Massage** the area lightly to improve blood flow and ease tension. 8. **Alternate cold and heat** after the first few days to reduce stiffness and pain. Using tools like Game Ready, which offer both therapeutic cold and active compression, can enhance recovery and help you return to your favorite activities faster. Always listen to your body and give yourself time to heal. If symptoms persist or worsen, seek professional medical advice. --- **Sources:** 1. Back Strains and Sprains. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/10265-back-strains-and-sprains 2. Ligament. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21604-ligament 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 4. Neck Sprains and Strains. OrthoInfo by American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/neck-sprain/ 5. Identifying, Treating, and Preventing Rhomboid Muscle Pain. Healthline. https://www.healthline.com/health/rhomboid-muscle-pain 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 9. Immediate Treatment for a Back Muscle Strain. Spine-health by Veritas Health. https://www.spine-health.com/blog/immediate-treatment-back-muscle-strain 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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