Getting Back to a Stronger Back

If you’ve ever picked up a wiggling toddler or lost your form while deadlifting, you probably know the discomfort of straining a back muscle. The term "pulled" back muscle typically refers to one of two types of injuries: 

• A sprain occurs when the ligaments, which connect bones together, are stretched or torn. 
• A strain involves the muscles themselves being stretched or torn. 

Although these injuries differ, they share common ground—both are painful. Back pain ranks as the second most common reason for doctor visits in the U.S., with the lower back being the most frequent source. The severity of sprains and strains can vary, and in severe cases involving tears in muscles, tendons, or ligaments, surgery may be required. 

As a result, the time needed to recover from a pulled back muscle depends on the injury’s severity. Some cases can be managed at home, but it’s always wise to consult a healthcare professional for guidance. 

Common Causes and Symptoms of Pulled Back Muscles 

Everyday activities can lead to back strains or sprains, such as: 

• Twisting your spine or lifting heavy objects incorrectly (hence the advice to "lift with your legs, not your back") 
• Falling directly onto your back
• Playing sports that involve sudden pivots, twists, or pushing/pulling actions

Certain risk factors also increase the likelihood of back injuries, even if you’re not into sports. Weak abdominal and back muscles, tight hamstrings, or poor posture (like a pronounced curve in your back) all contribute to the risk. Being overweight or obese can also increase the chance of pulling a back muscle. Additionally, if you’re returning to exercise after a period of inactivity, be cautious, as overexerting yourself too quickly can lead to injury. 

Symptoms of a sprained or strained back may include: 

• A dull, aching pain 
• Discomfort while sitting, standing, lifting, or twisting 
• Stiffness in the lower back
• Muscle spasms 
• Pain radiating from the back to the neck or down to the hips and thighs 

The Road to Recovery: Pulled Back Muscle Healing Time 

Recovery from a pulled back muscle can range from several days to weeks, with more severe injuries requiring longer healing time. 

With proper rest and treatment, pain should decrease within 1-2 weeks. Following your doctor’s advice and using a proactive recovery plan—including physical therapy and other recommended methods—may speed up healing. 

However, it’s crucial to seek medical attention if: 

• Pain persists despite rest and home treatment
• You develop a fever
• You are unable to sit, stand, or walk
• The pain extends below your knees
• You experience abdominal pain 
• You notice weakness, numbness, or tingling in your legs

How to Treat Pulled Back Muscles 

If your injury isn’t severe, at-home care is often sufficient. 

RICE Method 

The RICE method (Rest, Ice, Compression, Elevation) is a proven way to treat muscle injuries. Right after the injury, avoid putting stress on your back and allow it to rest. 

Physical Therapy 

Physical therapy is highly recommended, as therapists can guide you through exercises that strengthen muscles, prevent future injuries, and provide advanced treatments like cold compression, heat therapy, and contrast therapy (alternating cold and heat). 

Cryotherapy 

Cryotherapy, or cold therapy, is effective in reducing pain and swelling from a pulled back muscle and may speed up the healing process. Compression, which involves applying pressure, can further help reduce swelling. 

The REPLAY System* 

The clinically validated REPLAY* system combines cold and compression therapies to relieve pain and swelling (edema), offering better results than traditional RICE methods. Unlike a standard bandage, REPLAY uses intermittent pneumatic compression that mimics natural muscle contractions to help eliminate swelling and improve blood circulation. Its anatomical design ensures full coverage and effective cryotherapy by surrounding the affected area. 

Contrast Therapy 

Once inflammation begins to subside, heat therapy may help promote blood circulation. However, using only heat can sometimes worsen swelling, which is why contrast therapy—alternating between cold and heat—might be a better option. The Scope Heat & Cold Therapy System incorporates cold, heat, and compression therapies, providing flexible and comprehensive treatment for various injuries and rehabilitation stages. 

For personalized treatment, consult your doctor or physical therapist about using the REPLAY system or contrast therapy to help recover from a pulled back muscle.