Pulled muscle in back: Signs to know and how to treat

A pulled muscle in back is a common injury that occurs when the muscle is overstretched or torn. That can result in pain, stiffness, and a loss of strength in the affected area.

Pulled back muscles are often caused by sudden movements, such as lifting a heavy object or twisting awkwardly. They can also result from repetitive motions, poor posture, or a lack of physical activity.

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Signs to Know if You Have a Pulled Muscle in Back

You may have difficulty moving your back or twisting and bending. (Photo via Pexels/Ketut Subiyanto)

• Pain: The most common symptom of a pulled muscle in back is pain. It may be a sharp, shooting pain or a dull ache that worsens with movement.
• Stiffness: You may feel stiffness in the affected area, especially in the morning or after sitting for a long time.
• Swelling: Swelling and tenderness may be present in the affected area.
• Muscle spasms: Muscle spasms, which are involuntary contractions of the muscle, can occur with a pulled-back muscle.
• Loss of strength: A pulled back muscle can cause a loss of strength in the affected area, making it difficult to perform everyday tasks.
• Limited range of motion: You may have difficulty moving your back or twisting and bending.

Now, that we know what a pulled muscle feels like, let’s move on to the ways how you can treat it.

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Treatment for a Pulled Muscle in Back

Rest the affected area. (Photo via Pexels/RODNAE Productions)

1. Rest: The first step in treating a pulled muscle in back is to rest the affected area. Avoid activities that may exacerbate the injury, such as heavy lifting or twisting.
2. Ice: Applying ice to the affected area can help reduce pain and swelling. Wrap a bag of ice or a frozen gel pack in a towel, and place it on the affected area for 15-20 minutes at a time. Repeat that several times a day.
3. Anti-inflammatory medication: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help reduce pain and swelling.
4. Heat therapy: After a few days, you may find relief from heat therapy. Apply a warm towel or take a hot shower to help loosen up the muscle and reduce pain.

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Preventing a Pulled Muscle in Back

1. Exercise regularly: Regular exercise, especially strength training and stretching, can help prevent pulled muscle in back.
2. Maintain good posture: Good posture can help reduce stress on the back muscles and prevent injury. Stand and sit up straight, keeping the shoulders back and chest out.
3. Avoid repetitive motions: Repetitive motions, such as lifting heavy objects or bending over repeatedly, can lead to a pulled muscle in back. Make sure to use proper technique and take breaks when necessary.
4. Maintain a healthy weight: Being overweight puts extra stress on the back muscles and increases risk of injury. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce risk of a pulled muscle in.
5. Stretch before physical activity: Stretching before physical activity can help warm up the muscles and reduce risk of a pulled muscle in back. Focus on stretching the muscles in the back, neck, and legs, as these areas are most commonly affected by pulled muscles.

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A pulled muscle in the back can cause pain, stiffness, and a loss of strength in the affected area. Treatment typically involves rest, ice, anti-inflammatory medication, heat therapy, stretching and strengthening exercises, massage therapy, chiropractic care, physical therapy, or surgery, depending on the severity of the injury.

To prevent a pulled back muscle, it's important to exercise regularly, maintain good posture, avoid repetitive motions, maintain a healthy weight, stretch before physical activity, use proper lifting techniques, and get enough rest. If you're experiencing symptoms of a pulled muscle in the back, it's important to seek medical attention to get an accurate diagnosis and appropriate treatment plan.