If you’ve ever experienced a pulled back muscle, you know how painful it can be. While it’s a common injury, knowing how long it takes for a pulled back muscle to heal and what steps you can take to help your recovery is essential. In this article, we’ll provide you with the latest information from reliable sources like NIH.gov and share some helpful tips to ease your pain.

How Long Does It Take to Heal a Pulled Back Muscle?

Often, a pulled back muscle can take several days to weeks to heal. However, the healing time can take several months for more severe cases. It’s important to remember that every person is different, and recovery time may vary. Factors such as age, fitness level, and the injury’s severity can all affect how long your muscle takes to heal.

What Can You Do to Help Your Pulled Back Muscle Feel Better?

If you’re suffering from a pulled back muscle, here are a few suggestions:

Rest and Avoid Activities that Aggravate the Injury:

It’s essential to take a break from activities that can make your pulled back muscle worse. For instance, avoid heavy lifting, bending, or twisting. You should also avoid any activity that requires you to use your back muscles excessively. Resting allows the muscle to heal and can prevent further damage.

Use Heat and Ice Therapy:

Heat therapy can help to increase blood flow to the affected area, reduce muscle stiffness, and relieve pain. Heat therapy is usually applied for 15-20 minutes at a time and repeated several times throughout the day. Use a warm towel, heating pad, or warm shower to apply heat.

Ice therapy reduces swelling and pain while preventing further tissue damage. You can use an ice pack, cold gel pack, or a bag of frozen peas/vegetables wrapped in a towel to apply cold therapy. Cold therapy should also be applied for 15-20 minutes and repeated several times throughout the day.

Stretching and Exercises for a pulled back muscle:

Stretching and exercises can help to promote healing and improve your range of motion. However, avoiding any movements that cause pain or discomfort is essential. Before starting any stretching or exercise regimen, consult a healthcare professional or licensed physical therapist for the proper guidance.

A physical therapist may recommend gentle yoga, pelvic tilts, or abdominal crunches to help strengthen your core muscles. Stretching exercises like hamstring, spinal twists, or piriformis stretches can also help improve your flexibility.

Stretches you may consider trying (You can easily find youtube video examples!):
*Consult your healthcare provider before trying new exercises.

While laying on your back, feet flat on the ground:

1. Knee-to-Chest Stretch: Slowly bring one knee to your chest and hold it with both hands. Hold the stretch for around 30 seconds and repeat on the other leg.
2. Piriformis Stretch: Cross one leg over the other and gently pull your knee towards your chest. Hold the stretch for approximately 30 seconds and repeat on the other leg.
3. Spinal Twist: Slowly twist your legs to one side while keeping your shoulders flat. Hold the stretch for roughly 30 seconds and repeat on the other side.
4. Pelvic Tilt: Slowly tighten your abdominal muscles and press your lower back into the ground. Hold for 5-10 seconds and release.
5. Abdominal Crunches: Cross your arms over your chest and slowly lift your head and shoulders off the ground. Hold for a few seconds and release.
6. Bridge Exercise: Slowly lift your hips off the ground, keeping your shoulders and feet on the ground. Hold for a few seconds and release.

While kneeling on the ground:

• Child’s Pose: With your knees roughly hip-width apart and your toes touching. Slowly lower your hips towards your heels and reach your arms forward. Hold the stretch for 15-30 seconds.
• Cat-Cow Stretch: Get down on all fours and put your hands shoulder-width apart and your knees hip-width apart. Slowly arch your back towards the ceiling and then round your back towards the floor. Repeat the movement for a few repetitions.

Medications:

Common pain relievers such as acetaminophen or ibuprofen can help to reduce pain and inflammation. However, following the recommended dosages and avoiding overusing these medications is essential. Your doctor may also prescribe muscle relaxants or anti-inflammatory medications if your pain is severe.

Best Medications:

• Acetaminophen (Tylenol)
• Ibuprofen (Advil, Motrin)
• Naproxen (Aleve)
• Muscle relaxants like cyclobenzaprine (Flexeril) or methocarbamol (Robaxin)

Note: It’s essential to consult with a doctor or a healthcare professional before taking any medications, especially if you have existing medical conditions or are taking other medications.

Use High-Rated Products:

Several products on the market can help to ease pain and aid in recovery. For instance, heat wraps can provide targeted relief to the affected area. Back braces can provide additional support and reduce strain on your back muscles. Massage balls and foam rollers can help to release muscle tension and promote healing.

It’s essential to choose high-quality and high-quality products recommended by healthcare professionals. Remember to follow the manufacturer’s instructions when using these products.

Highest Rated Products:

• Thermacare Heat Wraps
• Mueller Adjustable Back Brace
• Pro-Tec Athletics Spiky Massage Ball
• TriggerPoint Grid Foam Roller
• KT Tape Kinesiology Tape
• Biofreeze Pain Relief Gel
• Aleve Direct Therapy TENS Device
• Spine-Worx Back Realignment Device
• ReAthlete Deep Tissue Massage Gun
• Truweo Posture Corrector

Note: These products have high ratings and positive reviews from users, but choosing products that suit your needs and getting recommendations from a healthcare professional before using them is essential.

Conclusion

In conclusion, by taking the necessary steps, you can help to promote healing and ease the pain associated with a pulled-back muscle. Resting, using heat and ice therapy, doing gentle stretches and exercises, taking medications as recommended, and using high-rated products can help your recovery. However, if your symptoms persist or worsen, be sure to consult with a healthcare professional.

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References:

1. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS): https://www.niams.nih.gov/health-topics/back-pain
2. American Academy of Orthopaedic Surgeons (AAOS): https://orthoinfo.aaos.org/en/diseases–conditions/low-back-pain/
3. Harvard Health Publishing: https://www.health.harvard.edu/topics/back-pain
4. Physical Therapy Web: https://www.physio-pedia.com/Low_Back_Pain_-_Acute
5. National Center for Biotechnology Information (NCBI): https://www.ncbi.nlm.nih.gov/books/NBK549823/