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A pulled muscle in the lower back can be extremely painful and is often caused by tearing or overstretching muscle fibres. This can happen when you overwork your muscles or twist them too hard. Pain caused by a pulled muscle in the lower back is usually confined to the lower back, buttocks, or hips and can be accompanied by bruising, swelling, stiffness, or limited movement in the affected area. The pain from a pulled muscle in the lower back usually gets better within a few days, but if it persists for more than a week or two, it is recommended to seek medical advice.
| Characteristics | Values |
|---|---|
| Cause | Overstretching or tearing muscle fibres |
| Symptoms | Pain, swelling, redness, bruising, muscle spasms, stiffness, limited movement |
| Treatment | Ice, heat, over-the-counter anti-inflammatory medication, physical therapy, stretching exercises |
| Prevention | Core strengthening exercises, swimming, stationary cycling, brisk walking, stretching, maintaining a healthy weight, avoiding twisting movements, keeping knees bent when sitting |
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What You'll Learn
- Pulled muscles can cause pinched nerves or nerve compression
- Symptoms include pain, swelling, redness, bruising and limited movement
- Rest is recommended, but only for brief periods
- Over-the-counter anti-inflammatory medication can help
- Prevention includes core strengthening exercises, swimming, and stretching
Pulled muscles can cause pinched nerves or nerve compression
A pulled muscle in the lower back can cause sharp pain. This happens when you tear or overstretch muscle fibres by overworking or twisting the muscle too hard. The area will be tender to the touch, and you may notice redness or bruising.
The symptoms of a pinched nerve may not always be felt in the area where the compression is occurring but can instead radiate away from it. For example, pain may radiate from the buttocks down the leg. This is often accompanied by numbness or a pins-and-needles sensation.
Pulled muscles and pinched nerves share some symptoms, but muscle pain is usually dull and localized, while pinched nerve pain is sharp and burning and extends from one area to another. With a pulled muscle, you may experience swelling, tightness, soreness, stiffness, and weakness in the muscle.
To treat a pulled muscle, it is recommended to rest the muscle and apply ice to the injury for 10 to 20 minutes every hour. After a few days, you can apply heat to the area. Over-the-counter anti-inflammatory medications can help reduce swelling and pain. For both pulled muscles and pinched nerves, it is beneficial to seek treatment from a physical therapist.
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Symptoms include pain, swelling, redness, bruising and limited movement
A pulled muscle in your lower back can be extremely painful and is usually caused by tearing or overstretching muscle fibres. This can be the result of overworking the muscle, twisting it too hard, or even just sitting hunched over for long periods. The pain will usually be worse when you move, and less painful when you stay still.
Symptoms of a pulled muscle include pain, swelling, redness, bruising and limited movement. You may also experience muscle spasms and stiffness. The area will likely be tender to the touch. If the pain is contained in your lower back, buttocks, or hips, it is most likely a pulled muscle.
If you have strained a back muscle, you may experience a dull pain that gets worse when you bend or stretch. You may also feel a general ache. If you are experiencing severe pain, or the pain lasts for more than a week or two, it is advised that you seek medical help.
To treat a pulled muscle, you can try icing the area to reduce swelling, and then applying heat after a few days. Over-the-counter anti-inflammatories can also help to reduce swelling and inflammation, which will relieve the pain. It is also important to try to stay active, as bed rest can lead to a loss of muscle strength and increased muscle stiffness.
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Rest is recommended, but only for brief periods
While resting may help soothe the pain of a pulled muscle in your lower back, it is not recommended for extended periods. Resting for too long can cause your muscles to become weaker and increase muscle stiffness, adding to the pain and discomfort. Instead, it is advisable to limit your activity for a couple of days and then gradually build your strength back up.
There are several things you can do to help relieve the swelling and pain. Applying ice to the affected area can help reduce swelling. Wrap an ice pack in a towel and place it on the sore area for 10 to 20 minutes at a time. After a few days, you can switch to heat treatment, using a heating pad for up to 20 minutes at a time. Over-the-counter anti-inflammatory medications, such as ibuprofen or naproxen, can also help reduce swelling and inflammation, thereby helping to relieve the pain.
In addition to these self-care measures, it is important to stay active and perform gentle stretching exercises to aid in your lower back's healing process. These exercises will help with muscle spasms and make your back stronger, reducing the likelihood of future injuries. Some recommended stretches include lying on your back with your knees bent and pulling one knee at a time up to your chest.
If your pain persists for more than one to two weeks, it is recommended to seek medical care. A doctor may recommend a course of physical therapy, which can include pelvic traction, gentle massage, ultrasound, electrical muscle stimulation, and stretching exercises. They may also prescribe short-term pain medications and muscle relaxants.
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Over-the-counter anti-inflammatory medication can help
A pulled muscle in the lower back can be extremely painful. The symptoms include pain in the lower back that radiates down into the buttocks, swelling, tenderness, and redness or bruising. The pain is usually more intense when moving and lessens when sitting or lying still.
Over-the-counter (OTC) anti-inflammatory medication can help reduce swelling and inflammation, providing relief from the pain caused by a pulled muscle in the lower back. Nonsteroidal anti-inflammatory drugs (NSAIDs) are often the go-to drugs for back pain relief. NSAIDs help reduce pain, swelling, and inflammation in muscles and around damaged spinal discs or arthritic joints. They are available in different forms, such as tablets, capsules, and dissolvable powder.
Ibuprofen (Advil, Motrin) and naproxen (Aleve) are commonly recommended NSAIDs for back pain. They are available over the counter in lower doses and by prescription in higher doses. Ibuprofen is typically taken every 4 to 6 hours, with a maximum daily dose of 1,200 mg for adults. Naproxen is longer-acting than ibuprofen, so it doesn't need to be taken as frequently throughout the day. The OTC dosage of naproxen is 220 mg every 8 to 12 hours, with a maximum of 3 pills (660 mg) in 24 hours. It is important to drink a full glass of water with each dose of naproxen to prevent kidney injury.
Acetaminophen (Tylenol) is another OTC medication that can be effective in relieving mild to moderate back pain that is not caused by inflammation. It is considered safe for older adults and pregnant women and is available in regular and extra-strength formulations. The standard adult dosing is based on the intensity of the pain and the strength of the medication. Regular strength acetaminophen is typically taken as 1 to 2 doses (325 mg to 650 mg) every 4 to 6 hours, while extra strength may be taken as 1 to 2 doses (500 mg to 1000 mg) every 6 hours. It is important not to exceed the maximum daily dose of acetaminophen, which is generally 3,000 to 4,000 mg per day, to avoid the risk of liver injury.
It is worth noting that while OTC medications can be helpful, they should not be the only treatment considered. Resting for a couple of days after pulling a back muscle is recommended, but longer periods of bed rest can lead to muscle weakness. Gradually building strength and flexibility through specific exercises can help manage and prevent further back pain. Applying ice for the first few days, followed by heat, can also help reduce swelling and pain.
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Prevention includes core strengthening exercises, swimming, and stretching
A pulled muscle in the lower back can be extremely painful and is usually caused by overworking or twisting the muscle too hard. To prevent this from happening, it is important to strengthen the core muscles that support the spine, as well as to stretch and exercise in a way that does not put pressure on the spine.
Swimming is an excellent way to exercise without putting pressure on the spine. The buoyancy of the water relieves pressure on the spine, allowing for a workout that strengthens the arms, legs, core muscles and cardiovascular system without causing further injury. Strokes that only twist, bend or flex the spine a small amount, such as the backstroke, are recommended over those that rotate the back under force, such as the freestyle stroke.
Core strengthening exercises are an important part of preventing pulled muscles in the lower back. Crunches, for example, strengthen the abdominal muscles, while bridges help to tone the middle of the body and keep the back feeling good. Planks and bird dogs are also recommended to strengthen the core and support the spine.
Stretching is another important part of preventing pulled muscles in the lower back. Specific stretches can relieve lower back pain and improve the flexibility of inflamed muscles. For example, lying on the back with the knees bent and feet flat on the floor, and then pulling one knee up to the chest, is a stretch that helps to loosen tight muscles in the lower back. Pelvic tilts and the cat-cow pose are also recommended to relieve pain and tightness in the lower back.
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Frequently asked questions
Symptoms include pain that gets worse when moving, swelling, stiffness, bruising, redness, and limited movement. The pain may also radiate down into the buttocks.
Pulled muscles in the lower back are often caused by overuse or misuse of the back muscles. This can be caused by lifting heavy objects with poor technique, performing forceful repetitive motions, starting a new exercise routine, or leading a sedentary lifestyle.
It is recommended to use ice and heat therapy, compression, and over-the-counter anti-inflammatory medication to reduce swelling and inflammation. You should also limit your activity for a few days but avoid extended bed rest as this can lead to muscle weakness.
If the pain lasts for more than one to two weeks or is severe, you should seek medical care. Additionally, if you experience loss of feeling in your legs or groin, fever, loss of control of your bowels or bladder, or severe abdominal pain, get immediate medical help.
