Strained Back Muscles: Pain Relief Options

Key Highlights:

• Strained back muscles are a common cause of low back pain, often resulting from overuse, improper lifting, or sudden movements.
• Initial treatment typically involves ice and heat therapy, and over-the-counter pain relief medications.
• Physiotherapy plays a crucial role in recovery, focusing on strengthening exercises and improving flexibility.
• Chiropractic care is another worthwhile treatment option, particularly when spinal joint dysfunction is a contributing factor.

Strained Back Muscles are one of the most common reasons adults over 40 experience lower back pain. Whether it’s from lifting something awkwardly, poor posture, or simply overdoing it, muscle strains in the back can limit your movement, disrupt your daily routine, and cause significant discomfort. If you’ve ever found yourself sidelined by a tight, aching back, you’re not alone. The good news is there are effective strategies to manage the pain and support your recovery. In this article, we’ll explain what happens when back muscles are strained, and guide you through initial pain relief methods and advanced treatment options—including how physiotherapy can play a key role in your recovery.

Understanding Strained Back Muscles

A strained back muscle, often called a pulled back muscle, is what happens when the muscle fibres in your back become overstretched or torn. This can occur suddenly—such as when lifting something heavy or twisting awkwardly—or gradually, from repetitive movements or prolonged poor posture.

The pain from strained back muscles can range from a mild ache to something more debilitating that can make everyday activities difficult. Understanding why this happens can help choose the right treatment when you strain your back muscle and prevent future occurrences.

The Biomechanics of Back Muscle Strain

Your back is a complex structure of bones, muscles, ligaments, and tendons. They work together to provide support, stability, and movement. Whenever you lift, bend, or twist, the muscles in your back help control and guide your movements.

Your lumbar area, commonly referred to as the lower back, works hard to support your upper body and manage most of your spinal motion, making it especially prone to strain. An injury to the muscles or tendons in this area is called a lumbar strain. Overexertion, awkward movements, or maintaining poor posture for too long can overload these muscles. The result is microscopic tears, inflammation, and pain—classic signs of a muscle pull on your back. Stiffness and reduced flexibility often follow, which can limit your ability to move comfortably.

Common Causes in Adults Over 40

As we move through our 40s and beyond, our body naturally loses muscle strength and flexibility. This makes it easier to strain a back muscle. It can happen whether you’re gardening, exercising, or simply reaching awkwardly for something. Pulled or strained back muscles often happen while performing everyday activities that you’ve done countless times before.

Common triggers, particularly for adults over 40, include lifting without proper technique, sudden twisting, or sitting with poor posture for long stretches. A slightly pulled back muscle can happen from something as simple as bending the wrong way, while a badly pulled back muscle might result from lifting something too heavy. Other factors like inactivity, carrying extra weight, or a history of back issues can increase your risk

Initial Pain Relief Methods

If you’ve strained your back muscles, whether it’s a slight strain or a serve pull, the first step is to focus on easing pain and reducing inflammation. Early treatment can make a significant difference in your recovery time and ability to prevent a longer-term issue.

Applying ice to the affected area within the first 48 to 72 hours after the injury can help. Ice works by reducing inflammation and numbing the pain. Use an ice pack for 15 to 20 minutes at a time, several times throughout the day. Always place a thin cloth or towel between the ice and your skin to protect against frostbite or irritation.

Once the initial swelling has gone down, typically after a few days, switching to heat therapy can help promote healing. A heating pad or warm compress encourages blood flow to the area, delivering oxygen and nutrients that help repair muscle tissue. Heat can also ease stiffness and reduce muscle spasms, which are common after a muscle pull on the back. As with ice, apply heat for 15 to 20 minutes at a time, making sure to use a barrier to avoid burns.

Over-the-counter pain medications can also be helpful in managing pain from strained back muscles. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen are commonly recommended, as they target both pain and inflammation. Acetaminophen can be another option if you need pain relief but want to avoid anti-inflammatories. Always follow the recommended dosages and consult a healthcare professional if your symptoms worsen, if you experience intense pain, or if you experience any side effects. Seeking professional advice is especially important if you’re dealing with a really bad pulled muscle in your back or if the pain persists beyond a few days.

Advanced Treatment Options for Strained Back Muscles

If your back pain continues despite home care, or if you’re dealing with a badly pulled back muscle, it’s important to seek professional treatment. When initial relief methods aren’t enough, more advanced options can target the root cause of the problem and help prevent it from getting worse or recurring. Working with trained healthcare professionals ensures you get a safe, effective treatment plan tailored to your situation.

Physiotherapy for Relief and Recovery

Physiotherapy is one of the most effective ways to recover from strained back muscles because it directly addresses both the symptoms and the underlying causes of your injury. Physiotherapists are highly trained in assessing movement patterns, muscle imbalances, and postural issues that often contribute to a pulled strained back muscle. Their expertise in exercise therapy and manual techniques makes them well-suited to guide you through a structured recovery process.

Your physiotherapist will begin with a thorough assessment to understand how you strained your back and to identify areas of weakness or tightness. From there, they’ll create a customized treatment plan. This typically includes targeted strengthening exercises for your core and back muscles—such as planks, bridges, and bird-dog movements—to reduce stress on the injured area. Strengthening your core provides better spinal support, helping to minimize strain on your back muscles during daily activities.

Flexibility training is also essential. Stretching exercises like knee-to-chest stretches, gentle trunk rotations, and cat-cow stretches can relieve stiffness and improve your range of motion, which often becomes limited after you’ve or strained your back muscles.

In addition to exercise, hands-on techniques such as manual therapy or soft tissue mobilization may be used to ease tension in your muscles. Modalities like therapeutic ultrasound, TENS (transcutaneous electrical nerve stimulation), or heat therapy can further reduce pain and inflammation during your sessions.

Education on posture, lifting techniques, and ergonomic adjustments at home or work is also an important part of your physiotherapy treatment. Learning proper movement patterns can reduce the risk of future injuries and help you avoid another tweaked back muscle.

When to Consider Chiropractic Care

Chiropractic care is an additional treatment option for managing pain from strained back muscles, particularly when spinal joint dysfunction is contributing to your discomfort. Chiropractors are uniquely skilled in assessing and correcting misalignments in the spine, which can place additional strain on surrounding muscles. By improving joint mobility and alignment, your chiropractor can help relieve your muscle tension and support your healing process.

They will assess your spine for any areas of restricted movement or misalignment that could be adding stress to your back muscles. Manual adjustments aim to restore proper joint motion, which can reduce muscle tension and improve overall mobility. Some chiropractors also incorporate soft tissue therapy, stretching, and exercises similar to physiotherapy to support your recovery.

Chiropractic care may also be appropriate if you’re experiencing persistent stiffness after a really bad pull. It works particularly well for adults over 40 who are experiencing mechanical imbalances in the spine that contribute to muscle strain. 

If your back pain is severe, accompanied by numbness, tingling, or weakness in your legs, or if you suspect a spinal cord injury, seek immediate medical attention. These symptoms may indicate a more serious issue that requires urgent care.

Conclusion

Recovering from strained back muscles, whether it’s a slight strain or a really bad pull, takes time and the right treatment. Early relief methods like ice, heat, and rest can help. However, if pain persists, physiotherapy or chiropractic care may be needed. These treatments address the underlying causes, restore strength, and prevent future injury. It’s crucial to listen to your body, seek professional advice when needed, and follow a tailored plan for recovery. Remember, healing from a strained back muscle is a gradual process that requires patience and proper care. 

If you’re struggling with pain from strained back muscles, we can help. Contact us today and let us show you why, at Physiomed…Healthier Starts Here.

Frequently Asked Questions About Strained Back Muscles:

How long does it take for a strained back muscle to heal?

The healing time for a strained back muscle varies but it typically takes a few days to a few weeks. Mild strains may heal with a few days of rest. More severe strains might require a few weeks of rest, physical therapy, and home exercises.

Can exercise help in treating back muscle strain?

Yes, exercise can be helpful in treating back muscle strain. Focus on gentle stretching to improve range of motion. Strengthening exercises can improve the support provided by your low back muscles.

What are the signs that I should see a health professional for my back pain?

You should seek medical advice from a healthcare provider for back pain that is intense, persists despite home care, or is present alongside other symptoms like numbness, weakness, or fever.