back therapy for pulled & Strained Back Muscle

Explore Cures for Pulled & Strained Back Muscles: 9 Expert Tips

Eager to Explore Cures for Pulled & Strained Back Muscles? You've come to the right place!

According to a 2016 systematic review, by focusing on strengthening the back and enhancing flexibility, individuals may ward off potential lower back muscle pulls [1].

Want more proof? As an experienced physician, I've encountered many similar cases, and the exciting news is most patients find relief right in the comfort of their homes!

So, keep reading to discover 9 POTENT tips to ease your back pain & regain your life!

Key Takeaways

  • Treat pulled and strained back muscles effectively at home with appropriate care and attention. 
  • The improvement involves adopting good posture, regular exercise, proper lifting techniques, maintaining a healthy weight, and eating a nutritious diet.
  • Consult with a healthcare professional regularly throughout recovery. This ensures the healing process is on track and potential issues are detected and addressed early.

9 Quick & Effective Tips for Treating Pulled & Strained Back Muscles

To treat pulled and strained back muscles, a combination of rest, cold and heat therapy, gentle stretching, strengthening exercises, and proper posture is critical. 

Here are the 9 quick and effective tips...

1. Heat Therapy

Switching to heat is excellent after the initial couple of days of cold therapy. Why's that?

Because applying warmth to the affected area can aid muscle relaxation and enhance blood circulation.

Generally speaking, techniques may include enjoying a hot bath, using a warm towel, or applying a hot pack, each for approximately 15 minutes.

2. Rest and Apply Cold Therapy

Once you notice the strain, your immediate response should be to rest.

To do this, avoid any movements that could exacerbate the pain, but avoid complete bed rest. Gentle exercises and light stretches can help maintain mobility.

Applying a cold pack to the sore area for about 15 minutes several times a day can help reduce swelling and mitigate pain [1].

3. Gentle Stretching

When the acute pain subsides, introduce gentle stretching exercises into your routine.

This isn't the time to push your limits but to gradually regain your mobility and flexibility. Engaging in low-impact activities like gentle yoga can prove highly beneficial at this stage.

4. Strengthening Exercises

Consider adding strengthening exercises to your routine as a preventative measure once you fully recover.

Having robust back and core muscles is paramount to protecting your spine and preventing future injuries [2].

5. Pain Management Techniques

Over-the-counter pain medications like ibuprofen can provide temporary relief from discomfort. Topical creams and gels may also help.

However, it's essential to use these methods judiciously and talk with your doctor if the pain persists.

6. Mindful Movement and Posture

Pay attention to your body mechanics during daily activities to avoid putting unnecessary strain on your back.

Whether sitting at your desk, lifting heavy objects, or even sleeping, maintaining correct posture can make a significant difference.

To aid in this endeavor, consider utilizing a back brace as part of your strategy. It can provide the support you need to maintain proper alignment, reminding you to keep your back straight and reducing the likelihood of strain and discomfort.

Incorporating a back brace into your daily routine can be a simple yet effective way to reinforce positive habits and promote spinal health.

7. Regular Massages

Consider incorporating regular massages into your routine, as they can help relax tightened muscles and promote healing.

You can even explore self-massage techniques for those hard-to-reach areas.

8. Balanced Diet and Hydration

A balanced diet and hydration will help you check your overall health, including the health of your muscles.

Foods rich in protein, Vitamin D, and Omega-3 fatty acids can help muscle recovery.

9. Regular Check-ups with your Healthcare Professional

Lastly, regular visits to your healthcare provider can ensure your recovery is on the right track and help detect and prevent potential issues before they become serious.

DO NOT MISS this video for a crafty summary!


Now that you're an expert at treating strained back muscles let's delve into 5 prevention strategies!

Maintaining a Healthy Back: Preventing Future Muscle Strains (5 Bright Ideas)

While treating a pulled or strained back muscle is essential, prevention is always better than cure.

So, investing in the health of your back and understanding ways to avoid future strains can greatly impact your overall well-being and quality of life.

1. Strength and Flexibility

According to Jacksonville Orthopaedic Institute, about 80% of the population will experience low back pain at some point in their lives [2].

One of the best ways to prevent this is through strengthening the back and improving flexibility.

How do you combat this? Regular exercise, especially exercises targeted at strengthening your core, can significantly reduce the risk of back pain.

Yoga and Pilates are two practices known to enhance flexibility and strength.

2. Ergonomics

Good ergonomics is vital, especially for those who spend much time sitting or working at a desk. Ensure that your workspace is set up to support good posture.

This could mean using a chair with good back support, having your computer monitor at eye level, and taking frequent breaks to stretch and move around.

3. Proper Lifting Technique

Using the correct lifting technique can prevent strain on your back muscles. Always lift with your legs, keeping your back straight and the weight close to your body.

Avoid twisting your body while lifting, as this can stress your back muscles unnecessarily.

4. Regular Check-ups

Regular check-ups with your healthcare professional can help monitor your back health and catch any potential issues early.

They can also provide personalized advice and exercises based on your health status and needs.

5. Mindful Movements

Whether lifting a heavy object, doing a high-intensity workout, or just going about your daily activities, always be mindful of your movements.

Knowing your body mechanics can help you avoid movements that could strain your back muscles.

Now that we've covered preventive measures to protect your back from future muscle strains, it's natural to have some lingering questions.

Frequently Asked Questions

1. When should I see a doctor for a pulled or strained back muscle?

If the pain is severe, doesn't improve after a week, or is accompanied by symptoms like numbness or weakness, seek medical attention immediately.

2. What are some home remedies for a pulled or strained back muscle?

You can try rest, ice and heat therapy, over-the-counter pain relievers, and gentle stretching and strengthening exercises.

Regardless, it's best to seek medical attention if your pain persists.

3. How can I sleep comfortably with a pulled or strained back muscle?

Try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees.

A firm mattress can also help maintain proper spinal alignment.

4. Can a pulled or strained back muscle worsen if left untreated?

Yes, without proper treatment, your symptoms could worsen over time, leading to chronic back pain or other complications.


Now that you're equipped with these practical tips on treating pulled and strained back muscles, you're ready to start your journey towards recovery.

You can effectively manage your symptoms and even prevent future injuries by understanding the importance of rest, ice and heat therapy, stretching, and strengthening exercises.

So, take the first step towards reclaiming your active lifestyle today!

Until next time...


1. Eagle R. Pulled muscle in lower back: Treatment tips, symptoms, and recovery [Internet]. 2020 [cited 2023 Jul 25]. Available from:

2. Jacksonville Orthopaedic Institute & JOI Rehab [Internet]. JOI Jacksonville Orthopaedic Institute. [cited 2023 Jul 25]. Available from:

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