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Pulled muscles in the back, or lumbar strains, are common but painful injuries that can be caused by a sudden injury or gradual overuse. They occur when muscle fibres are stretched beyond their limit and tear, weakening the muscles and causing inflammation and pain. This can be caused by a sudden twist or fall, improper lifting technique, extreme physical exertion, bending or crouching repeatedly, emotional stress, improper posture, being overweight, or sitting in the same position for long periods of time.
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What You'll Learn
Twisting, falling or trauma
Twisting can cause pulled muscles in the back, as it can lead to a sudden, forceful movement that stretches the muscle fibres beyond their limit. This can result in a tear in the muscle fibres, causing pain and soreness. Chronic muscle strains can also develop gradually through overuse without sufficient time for repair.
Falling or trauma can also cause pulled muscles in the back. A fall or accident can force a joint out of place, causing a back sprain. The lumbar spine is particularly vulnerable to this type of injury. Additionally, the lower back is more susceptible to pulled muscles because it supports the weight of the upper body.
To treat a pulled muscle in the back caused by twisting, falling or trauma, it is recommended to rest and apply ice for the first few days. After the initial inflammation has reduced, heat can be applied to ease pain. Over-the-counter medicines such as aspirin or ibuprofen can help control pain and swelling. It is important to seek medical advice if symptoms persist or worsen.
In the long term, core strengthening exercises can help to improve spine stability and reduce the risk of future injuries. Swimming, stationary bicycling and brisk walking are recommended as they are low-impact aerobic exercises that do not put extra stress on the back. Maintaining correct posture when sitting and standing, as well as adopting a healthy weight, can also help to prevent and treat pulled muscles in the back.
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Overstretching or tearing fibres
Pulled muscles in the back, or lumbar strains, are caused by overstretching or tearing fibres. This can occur when the muscles are stretched beyond their limit, causing tiny tears in the tissue. This can happen suddenly, such as through a forceful movement or twist, or gradually through overuse without sufficient time for repair.
The lower back is particularly susceptible to muscle strains because it supports the weight of the upper body and is involved in moving, twisting, and bending. Lifting heavy objects with improper technique, such as bending at the waist instead of squatting, can strain the back muscles. Other risk factors include being overweight, having poor posture, and engaging in repetitive bending or crouching.
When a muscle is strained, the fibres are weakened, and the spine becomes less stable, leading to pain and reduced mobility. This instability can also affect other areas of the body since nerves extend from the spinal cord throughout. The torn muscle will feel sore and swollen when used, and the inflammation may cause muscle spasms.
The severity of a pulled muscle can vary from mild to severe. Mild strains may only involve a few broken fibres, while more severe tears can go all the way through the muscle. Severe tears may require medical care or even surgery, especially if there is a complete rupture of the muscle. Most mild to moderate strains can be treated at home with rest, ice, compression, and elevation (RICE), as well as over-the-counter painkillers and anti-inflammatories.
To prevent pulled muscles in the back, it is important to maintain good muscle tone in the abdominal and lower back muscles. This can be achieved through regular exercise and stretching, specifically core-strengthening exercises and low-impact sports such as swimming or stationary biking. Maintaining a healthy weight and practising correct lifting techniques and posture can also reduce the risk of straining the back muscles.
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Poor posture
Forward head posture, for example, occurs when the head is positioned in front of the body's midline. This type of poor posture is often the result of spending too many hours hunched over a computer, looking down at a phone, or driving. It can create significant neck and shoulder pain, as the muscles in these areas must support the extra weight of the head.
Kyphosis is a similar type of poor posture, characterised by a significant curvature of the upper back. It is often the result of osteoporosis, aging, and disc degeneration. Swayback is another common form of poor posture, where the hips sit in front of the body's midline. This often occurs due to extensive sitting, which weakens the back and gluteal muscles. Flatback is a type of poor posture defined by a loss of the natural curvature in the spine, often caused by conditions such as inflammatory arthritis.
To improve poor posture, it is recommended to make lifestyle changes such as regular exercise, stretching, and adopting ergonomic practices. For more severe cases of poor posture that cause daily discomfort, consulting a physical therapist may be necessary.
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Being overweight
Excess belly fat, in particular, can cause the pelvis and lower back to slant forward, creating a permanent and round arch in the back, which leads to back pain. This additional weight can also cause a herniated disc, where the vertebral disc ruptures and bursts through the crack of the outer piece. The chances of suffering from a herniated disc increase if one is overweight.
To treat back pain caused by being overweight, one can start by losing weight. This can be achieved through exercise, such as walking, jogging, or water therapy, and by adopting a healthier posture. Strengthening the stomach and back muscles can also provide better support for the spine and reduce pain. Physical therapy can be immensely helpful in reducing back pain, as it can alleviate inflammation, loosen muscles, and strengthen the back and abdomen.
Additionally, maintaining a healthy weight can help prevent pulled muscles in the back. This can be achieved through regular exercise and a balanced diet. It is important to note that obesity is a treatable medical condition, and seeking advice from a healthcare professional is recommended.
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Sports like weightlifting or football
Sports that involve pushing and pulling, such as weightlifting and football, increase the risk of lower back injuries. The back, especially the lumbar or lower back, bears most of the body's weight during walking, running, and lifting. Therefore, it is no surprise that the lower back is susceptible to injuries like strains and sprains.
Weightlifters often experience low back pain due to muscle strain. This can be caused by a violent or jerking motion or the overextension of the back muscles, which results in the stretching or tearing of one or more back muscles, tendons, or ligaments. In addition, inappropriate lifting techniques, such as lifting heavy objects or twisting while lifting, can also lead to pulled back muscles.
Football players commonly experience muscle strains during training or matches, which can significantly impact their performance and playing time. These strains are typically due to sudden or forceful movements, inadequate warm-up, muscle imbalances, or repetitive motions. Hamstring, quadriceps, and calf muscle strains are prevalent in football.
To prevent and treat pulled muscles in the back for weightlifters and football players, it is essential to maintain proper form and technique. This includes using the correct lifting techniques, such as bending the knees and using the strength of the leg muscles to balance the load. Additionally, warming up adequately and stretching before physical activity can help reduce the risk of muscle strain.
If a pulled muscle occurs, applying ice packs to the affected area can help reduce blood flow, thereby numbing the pain and reducing inflammation and swelling. After a few days, switching to heat treatment can help loosen tight muscles and increase blood circulation. Physical therapy and core exercises can also aid in strengthening the muscles that support the spine, reducing the likelihood of future low back pain.
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Frequently asked questions
Pulled muscles in the back, also known as lumbar strain, are caused when muscle fibres are stretched beyond their limit and tear apart. This can happen due to a sudden injury or gradual overuse.
Symptoms of a pulled back muscle include pain, soreness, and muscle spasms. In some cases, there may also be swelling present.
Mild cases of pulled back muscles may resolve in a few days with rest and self-care. For more severe cases, medical care or even surgery may be required. Over-the-counter medications such as ibuprofen or aspirin can help with pain and swelling.
To prevent pulling a muscle in your back, it is important to maintain good posture, avoid stressful situations, and maintain a healthy weight. Additionally, when picking up heavy objects, bend at the knees instead of the waist and lift with your legs.
