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Get Back (To Where Your Back Is Strong)
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If you've ever found yourself struggling to lift an energetic child or realized mid-deadlift that your form was off, chances are you've experienced the discomfort of pulling a back muscle. When we talk about a "pulled" muscle in the back, we're actually referring to one of two distinct types of injuries:
- A sprain (the one with a "P") involves tears or stretches in the ligaments that hold your bones together.
- A strain (the one with a "T"), on the other hand, affects the muscles themselves, leading to tears or stretching.
Even though these injuries differ, they share many similarities—primarily the fact that both can be quite painful. In fact, back pain ranks as the second most common complaint among patients visiting U.S. doctors, and the lower back is often the culprit. (1) Whether it's a mild muscle pull or a severe tear, strains and sprains can vary greatly in severity, with some requiring surgical intervention.
So, how long does it take to recover from a pulled back muscle? That depends largely on the severity of the injury. While some cases can be managed at home, it’s always wise to consult a healthcare professional first to ensure proper care.
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**Why Me, Mine: Causes and Symptoms of a Pulled Back Muscle**
Everyday activities can easily lead to back strain or sprain. For instance:
- Twisting your spine or attempting to lift something heavy without proper form (remember the advice to "lift with your legs, not your back"?)
- Taking a hard fall on your back
- Participating in sports that involve sudden pivots, twists, or pushing/pulling motions
Certain risk factors can also increase the likelihood of injuring your back, even if you’re not an athlete. Weak core or abdominal muscles, tight hamstrings, or walking/posturing with an excessive curve in your back can all contribute. Being overweight or obese also raises the risk. If you're getting back into fitness after a long period of inactivity, be cautious—pushing too hard too soon could result in a back injury.
Common symptoms of a sprain or strain include:
- Dull, persistent pain
- Discomfort when sitting, standing, lifting, or twisting
- Stiffness in the lower back
- Muscle spasms
- Pain radiating to your neck, head, hips, or thighs
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**The Long and Winding Road: Pulled Back Muscle Recovery Time**
Healing from a pulled back muscle can take anywhere from a few days to several weeks. The more severe the injury, the longer the recovery process will be.
With proper rest and care as recommended by your doctor, you should notice a reduction in pain within 1-2 weeks. (2) A proactive treatment plan that includes physical therapy and various therapeutic techniques may help accelerate recovery. However, seek medical attention immediately if:
- Your pain persists despite rest and home treatments.
- You develop a fever.
- You find it difficult to sit up, stand, or walk.
- Pain spreads below your knees.
- You experience abdominal pain.
- Your legs feel weak, numb, or tingling. (3)
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**Get Back on Track: Treatment for Pulled Back Muscles**
For minor strains or sprains, home care is typically sufficient. Here are some tried-and-true strategies:
**RICE Method**
After the injury, avoid putting further stress on your back. Rest, apply ice, use compression, and elevate the area if possible. This classic approach helps reduce swelling and pain. (4)
**Physical Therapy**
Physical therapy is highly recommended, especially since a trained therapist can guide you through exercises to strengthen your muscles, prevent future injuries, and introduce advanced treatments like cold and compression therapy, heat therapy, and contrast therapy. (5)
**Cryotherapy**
Cold therapy, or cryotherapy, has been shown to effectively reduce pain and swelling associated with a pulled back muscle. Compression can also help minimize swelling. It works wonders!
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**The GAME READY* System**
The clinically proven GAME READY system combines cold and compression therapies to alleviate pain and swelling better than traditional RICE methods. Unlike conventional bandages, Game Ready employs intermittent pneumatic compression, mimicking natural muscle contractions to gently remove excess fluid and boost blood flow. Its anatomically designed wraps provide comprehensive coverage, ensuring maximum effectiveness. (6)
**Contrast Therapy**
Once inflammation subsides, heat therapy can help improve circulation. However, using heat alone may cause additional swelling. Alternating between heat and cold, known as contrast therapy, offers a balanced solution. The Med4 Elite from Game Ready takes this concept to the next level by integrating cold, heat, contrast, and compression therapies into one cohesive system.
Consult your doctor or physical therapist about incorporating Game Ready cold and compression or contrast therapy into your recovery routine.
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**Sources:**
(1) Low Back Strain and Sprain. American Association of Neurological Surgeons. [Link]. Accessed May 2024.
(2) Back Strains and Sprains. Cleveland Clinic. [Link]. Accessed May 2024.
(3) El Sayed M, Callahan A. Mechanical Back Strain. StatPearls, National Institutes of Health. Updated August 2023.
(4) Lumbar Strain. Cedars Sinai. [Link]. Accessed May 2024.
(5) Back Pain. National Institute of Arthritis and Musculoskeletal and Skin Diseases. National Institutes of Health. [Link]. Accessed May 2024.
(6) Game Ready. Design Validation Report, Med4 Elite. Doc 704863, Rev. A. 2017.
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*Registered Trademark or Trademark of Avanos Medical, Inc., or its affiliates. © 2024 AVNS. All rights reserved.*
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This version retains the original message while adding depth, flow, and authenticity through expanded explanations and real-world examples.