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How to recover from a pulled back muscle?

The most common cause of low back pain is the pulled back muscle. It can happen due to different reasons like cleaning, dancing, or playing a golf game. Symptoms of the pulled back muscle depend on where the injury is. If you are struggling through the same situation then read this guide to learn the recovery tips.


A pulled back muscle can result in sudden and sharp pain when bending or lifting. In some cases, it appears gradually and gets worse within several days. The problem can lead to a major or minor inconvenience. The recovery can take several weeks to a few months. Pulled back muscles can often lead to back pain. In some cases, the pain becomes severe then the doctor can recommend back pain surgery. Fortunately, the symptoms can be managed and treated at home. Some of the recovery tips for a pulled back muscle are mentioned below:

  • Ice treatment

After the injury, apply ice. Make sure you apply it as soon as possible as it will help. The cold helps the blood vessels to constrict and the swelling & inflammation is minimized. The cold also helps the body to stimulate, increase the oxygen supply and other vital nutrients.

What to do?

Use a ziplock bag with crushed ice or frozen vegetables. Apply the bag in a circular motion and do not rest the bag in one area for a long time. At one time, apply the ice for 20 minutes.

  • Heat treatment

Directly on the area apply heat that is sprained or strained following the ice. It is like a double-shock to the back muscles.

What do you need to do?

Apply this for 20 minutes. First, apply ice & then heat and repeat this 3 times. Moreover, this can also help you get relief from back pain.

Heat treatment can be done by taking a hot shower, heating pad, and pain ointment. With heat, the back muscles get relaxed and blood circulation increases which makes the problematic area get back to normal. You can repeat this method as many times as you want.

  • Rest but at a moderate level

Rest is important but not too much. If a person does little activity then it can speed up the recovery. Studies have shown that prolonged rest is not helpful in any manner.

You need to “listen to your body”.

What do you need to do?

If you did a certain activity and it led to pulled muscle then avoid it for a few weeks. Example: If the pulled back muscle is due to lifting then do not lift heavy objects for one week. Avoid sitting for a long time as it tightens the muscles and leads to back muscle pain. Keep your body posture right.

  • Take Natural anti-Inflammatory

No doubt, inflammation is part of the healing. With age, the body is not able to respond to the inflammation.

What do you need to do?

Anti-inflammatory medications like naproxen and ibuprofen help with inflammation and pain. But these medications are linked with the risk of digestive health and cardiac. The best way is to give your body what it has stopped producing with age.

Make sure to talk to your doctor before taking any medication or starting the treatment. He will let you know what is best for you to control the situation and get effective results.