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How to Help a Pulled Back Muscle

how to help a pulled back muscle

A pulled-back muscle can result in discomfort, stiffness, and a restricted range of motion. There are numerous treatments available to help ease the symptoms of a back muscular strain. You can also take precautionary steps to avert more damage. Readers will learn about muscular strains and healthy lifestyle habits from this article.


A pulled-back muscle can cause a number of symptoms, some of which might be moderate to severe. The most typical signs are as follows:

  • Pain: You can feel dull, acute, or throbbing pain in your lower or upper back. When you move or bend, the pain could get worse.
  • Stiffness: Your back muscles may feel rigid, which will make it difficult for you to move or turn your body.
  • Limited range of motion: Because of the tension and soreness in your muscles, it could be difficult for you to move your neck or back.
  • Muscle spasms: Your back muscles could suddenly and uncontrollably contract, resulting in excruciating pain and suffering.
  • Swelling or bruising: In some circumstances, swelling or bruising surrounding the injured area may develop as a result of blood and inflammation.


A pulled-back muscle can be very uncomfortable and restrict your movement. The following actions are able to treat a pulled back muscle:

  • Rest: Allowing the injured area to heal requires rest. Stay away from any activities that make the pain worse.
  • Ice: Applying an ice pack to the injured area many times a day for 15-20 minutes at a time will help ease pain and inflammation.
  • Heat: Following a few days of icing, you may begin heating the injured area. This may aid in boosting blood flow and encouraging recovery.
  • Painkillers: Over-the-counter painkillers like acetaminophen or ibuprofen can help soothe pain and lessen inflammation.
  • Gentle stretching and exercise: After the initial discomfort has faded, walking or swimming can help strengthen the injured area and reduce the risk of further injuries.

You should visit a doctor right away if your symptoms don’t go away or get worse despite taking these steps.

Massage Gun

A torn back muscle can be effectively treated using a massage gun to reduce discomfort and speed up recovery. The following are some pointers for utilizing a massager:

  • Begin with a low intensity: Use the massager at a low setting to start, and then gradually increase the pressure as tolerated.
  • Target trigger points: Pay attention to the trigger points in the affected area, such as the lower back, glutes, and hips.
  • Use circular motions: Circularly moves the massage gun across the trigger points for a number of minutes at a time.
  • Avoid applying too much pressure: Do not apply excessive force onto the affected area, since it might worsen the injury.
  • Use it along with other therapies: While a massage gun can be beneficial in reducing pain and tension, it is best used along with other therapies including rest, ice, and physical therapy.

It’s crucial to keep in mind that a massage gun shouldn’t be used in place of professional medical care or advice. Consult a medical expert for help if your symptoms don’t go away or you’re in a lot of discomfort.


You can do a number of things to avoid pulling your back muscle:

  • Maintain proper posture: Poor posture increases the chance of injury and places additional strain on your back muscles.
  • Exercise regularly: Growing the muscles in your core can help encourage your spine and decrease your likelihood of injury.
  • Warm up before exercise: Prior to beginning any physical activity, spend some time stretching and warming up your muscles.
  • Lift with good technique: After lifting large objects, employ your legs rather than your back to maintain the object close to your body.
  • Take pauses: If your profession requires you to stand or sit for extended periods of time, take regular breaks to stretch and move around.
  • Remain hydrated: Drinking lots of water lowers your chances of cramping by keeping your muscles hydrated.
  • Steer clear of repetitive motions: These include twisting and bending, which can strain your back muscles and increase your risk of injury.

By adopting these preventative steps into your everyday routine, you can lessen your risk of suffering from a pulled-back muscle and keep your spine in good condition.


How to treat a pulled muscle in lower back | B Episode 43 – YouTube

Emily Brook

Emily Brook

Hi, I'm Emily, a Health and Fitness Specialist with FivaliFitness. With years of experience in the fitness industry as a certified personal trainer, I am passionate about helping individuals achieve their health and fitness goals.

Whether you're new to fitness or an experienced athlete, our products and resources are designed to support and enhance your fitness journey. So, if you have any questions, don't hesitate to reach out to me at any time!

The information provided in articles written by Fivali is intended for educational and reference purposes only. The content on this website ( is not intended to diagnose, treat, cure, or prevent any disease. We do not recommend self-diagnosis or self-treatment based on the information provided in our articles. Always consult a qualified healthcare professional if you have any concerns about your health or well-being.
If you are experiencing any symptoms or discomfort, we strongly encourage you to seek medical attention from a qualified healthcare professional. Only a licensed healthcare practitioner can provide an accurate diagnosis and appropriate treatment plan tailored to your individual needs.

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