How to care for a pulled back muscle

Written by contributing writer
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When you have a pulled back muscle, you know it. Having a pulled back muscle makes it harder to do everything. Getting any relief is sometimes a hard thing to do in a fast-paced environment. Sometimes your muscles get so stiff, you can barley bend or move, but there are some things that you can do to help deal with your pulled back muscles and possibly help them mend quicker.

Skill level:
Easy

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Things you need

  • Ice pack
  • Heating pad or heat wrap
  • Epsom salt
  • Pain reliever (your choice)

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Instructions

  1. 1

    Lay on an ice pack often within the first 2 days of your injury. This will keep any swelling down.

  2. 2

    Take a soak in the bathtub with the help of some Epsom salt. Get the water as warm as you can stand it. Pour in the Epsom salt. If you do not have time to soak in the tub, taking a really hot shower will still help to loosen the stiff muscles a bit.

  3. 3

    Keep good posture while sitting down and place a heating pad or a heat wrap on your back for about 30 minutes. The heat will temporarily soothe the aching muscles and spasms.

  4. 4

    Rub a pain-relieving cream onto the sore area of your back (see Resources below).

  5. 5

    Take it easy. Try not to pick up anything that is heavy. Avoid turning your back in the position where it is painful. Movements over the next week should be slow.

  6. 6

    Stretch and do back strengthening exercise once you feel up to it. When you are moving better (time will vary with each injury) you need to start slowing stretching your muscles every day. Do not begin too soon or you may make the injury worse. Wait until you get all of your movement back before you do this. Once you get the stretching down, begin a regimen of back strengthening activity or exercise. This will help you avoid future injuries as well as strengthen your back muscles.

Tips and warnings

  • An oral pain reliever may also be necessary to help you get through the days with pulled back muscles. If so take something that targets this area such as Advil, Aleve or Bayer back and body.
  • These relief suggestions are temporary. The pain will not completely go away until the muscles have had time to heal.
  • If the pain continues (a week or two), consult your doctor.

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