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How to Treat Pulled Muscle in the Back

how to treat pulled muscle in back

Back muscle strains can be a painful and debilitating injury. Proper treatment is important to promote healing and prevent further damage. In this article, we explore various ways to treat muscle strains and also describe the use of a massage gun as a tool for relieving back pain and muscle tension. By following these tips and tricks, readers can accelerate the healing process and prevent future injuries.

Rest and Ice Therapy

Rest and ice therapy are important components of treating a strained back muscle. Resting the affected area allows the muscle to heal without further damage, while icing helps reduce swelling and inflammation.

For proper rest of the affected area, a person should avoid any activity causing pain or discomfort in the back muscles. It may include avoiding lifting heavy objects, bending or twisting until the pain subsides. It is critical to allow enough rest to prevent re-injury or further aggravation of the strained muscle.

Icing the injured area can help relieve pain and reduce swelling. Individuals can use an ice bag or wrap a bag of ice in a towel and place it on the affected area for 15-20 minutes at a time, several times a day. Important to avoid placing ice directly on the skin as this can lead to skin damage or frostbite.

Heat Therapy

Heat therapy is another effective option for the treatment of back muscle strains. This helps to increase blood flow to the affected area, which may promote healing and reduce pain.

It is best to use heat therapy after the initial swelling subsides, usually 48-72 hours after applying ice. Several methods of applying heat therapy are available, including using a heating pad, hot towels, or taking a hot bath or shower.

In applying heat therapy, it is important to avoid extreme heat levels that could cause skin burns. Limiting heat therapy to 20-minute intervals with breaks in between is recommended to prevent skin damage. Before starting any new treatment program, it is important to consult with a healthcare provider for potential health conditions which could get worse as a result of heat application.

Use of Deep Massage Gun

Using a deep massage gun can be effective in treating back muscle strains, providing percussion therapy, reducing inflammation, and improving blood flow to the affected area.

The key to using a massage gun is to start with low pressure and gradually increase the intensity as the muscles adjust to the treatment. Rounding motions should be used on the targeted area to help break up knots and tension. Short intervals of 15-30 seconds per area are advisable to prevent overexertion of the muscles. After using the massage gun, stretching exercises may further improve mobility and range of motion.

It is essential to use the massage gun properly, seek professional guidance if necessary, and monitor any discomfort or pain during use. Avoid using the massage gun on open wounds or bruises.

Stretching Exercises

Stretching exercises can treat and prevent pulled muscles in the back by promoting flexibility and range of motion. The knee-to-chest stretch, cat-cow stretch, seated forward bend, and child’s pose are all effective examples of stretching exercises. Before trying these, it is important to consult with a healthcare provider and start with gentle exercises, gradually increasing in intensity as the muscles heal.


Pulled Back Muscle Treatment | Spine-health

How to Treat a Low Back Muscle Strain at Home – 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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