How to cure a pulled back?

How to Cure a Pulled Back: Understanding the Basics

A pulled back muscle is a common occurrence, particularly if you engage in strenuous activity or exercise. It typically refers to the tearing of one or more muscles supporting the spine, commonly known as the “erector spinae.” Although it usually resolves on its own with rest, ice, and over-the-counter pain medications, some patients may suffer from more persistent or severe symptoms that require medical intervention. This article will provide a comprehensive guide on how to cure a pulled back, including tips on how to prevent future injuries.

What Causes a Pulled Back?

A pulled back can be caused by a variety of factors, including improper lifting techniques, sudden movements, falls, and overuse. Some medical conditions that can cause muscle strains include fibromyalgia, arthritis, and spinal stenosis. Additionally, poor posture and sitting for long periods can cause muscle stiffness and increase your risk of developing a pulled back.

Symptoms of a Pulled Back

The symptoms of a pulled back can vary depending on the severity of the injury. Common symptoms include:

  • Sudden or gradual onset of pain in the back that can range from mild to severe
  • Pain that worsens with movement
  • Stiffness or limited range of motion in the back
  • Tenderness or swelling around the injured area
  • Muscle spasms or cramping in the back

How to Cure a Pulled Back: Treatment Options

The best way to cure a pulled back is to rest and avoid activities that may exacerbate the injury. You can use over-the-counter pain medications such as acetaminophen or ibuprofen to alleviate pain or reduce inflammation. Applying ice or heat to the affected area can also help ease the pain and promote healing.

Physical therapy is another effective treatment option that involves exercises and stretches to strengthen the muscles in your back and improve your range of motion. A physical therapist can also teach you proper lifting techniques and posture to prevent future injuries.

In rare cases, surgery may be necessary to repair a torn muscle or relieve nerve compression that can cause back pain. This is usually only recommended if more conservative treatment options do not provide relief or if there is significant impairment of normal function.

Prevention Tips for a Pulled Back

Preventing a pulled back involves taking steps to reduce your risk of injury. Here are some prevention tips:

  • Use proper lifting techniques: Stand close to the object you’re lifting, keep your back straight, and lift with your legs.
  • Stretch before exercising: Warm up your muscles before engaging in any strenuous activity.
  • Maintain good posture: Avoid slouching or hunching over, and keep your back straight while sitting or standing.
  • Exercise regularly: Engaging in regular exercise can help strengthen your muscles and increase flexibility, reducing your risk of injury.
  • Strengthen your core: Strong core muscles can help support your back and improve your posture.

When to Seek Medical Help

If you experience persistent or severe back pain, or if your pain is accompanied by other symptoms such as fever or difficulty urinating, seek medical attention immediately. Additionally, if your back pain lasts for more than a few weeks despite rest and other conservative treatments, you should see a doctor. A doctor can perform a physical exam and recommend the appropriate treatment options.


A pulled back muscle can be a painful and uncomfortable condition, but it is usually not serious and can be treated with simple home remedies. Rest, ice, and over-the-counter pain medications can provide relief, while physical therapy can help prevent future injuries by strengthening your back muscles and improving your posture. If your symptoms persist or worsen despite these treatments, seek medical attention.

FAQs About Pulled Back

1. Can a pulled back heal on its own?

Yes, a pulled back can usually heal on its own with proper rest and home treatment. However, if your symptoms persist or worsen, seek medical attention.

2. How long does it take to recover from a pulled back?

The recovery time for a pulled back can vary depending on the severity of the injury. Mild muscle strains can typically heal within a few days to a week, while more severe strains may take several weeks to fully recover.

3. Should I exercise with a pulled back?

It is generally not recommended to engage in strenuous activity or exercise with a pulled back. Rest and avoid activities that may exacerbate the injury until your symptoms improve.

4. Can physical therapy help with a pulled back?

Yes, physical therapy can be an effective treatment option for a pulled back. A physical therapist can teach you stretching and strengthening exercises to improve your range of motion and prevent future injuries.

5. When should I seek medical attention for a pulled back?

If your back pain is severe, persistent, or accompanied by other symptoms such as fever or difficulty urinating, seek medical attention immediately. Additionally, if your symptoms do not improve with rest and other home remedies, see a doctor.


  • Mayo Clinic Staff. (2021). Back Pain. Mayo Clinic.
  • Pullman-Mooar, S. P., & Mooar, P. A. (2018). Back muscle strain. In StatPearls [Internet]. StatPearls Publishing.
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