What to Do for Pulled Muscles in the Lower Back

Pulled muscles in the lower back can cause mild to intense pain. Most pain in the lower back does respond to self-care. It usually disappears within two weeks of the injury. Consult your care provider if the pain in the lower back does not go away, causes a fever or causes weakness. The usually treatment for this kind of condition is taking nonsteroidal anti-inflammatory drugs (NSAID), such as ibuprofen.

Ice and Heat

• As soon as the lower-back pain starts, ice should be applied to the affected area. Do not apply directly on the skin. Wrap the ice pack in a towel before putting it on the back muscles. Apply ice for 15 minutes every two hours about six to eight times a day. Do this for two to three days. An application of heat helps to loosen the muscles. Do not lie on the heating pad because the pressure on the heating elements can cause it to overheat and burn the skin. Place the heating pad on the back muscles while lying on your side.

Positioning

• If comfort is a problem then try a different position. Lie on your back on the floor. Place a pillow under your knees and another one under your neck. Raise your arms over your head to gently stretch your spine. Another position is to lie on your side with a pillow between your knees. Place another pillow under your head. This should relieve some of the pressure off of the lower back. When sitting, choose a chair with a good back and armrests. Place a small pillow behind your lower back so you are not sitting on your tailbone. Make sure your feet are flat on the floor.

Physical Activity

• Staying active in spite of back pain is difficult, but it helps. Choose exercises that build up the muscles in the back. Keep them light to start with and slowly build up the strength in your lower back. It is tempting to stay on bed rest, but this weakens the muscles through disuse and makes it harder to recover. Try taking a 20-minute walk three to five times a week. Swimming is good since the water reduces stress on the back muscles. Another exercise routine is Tai chi. This slow and gentle workout will help build up the lower-back muscles. Yoga is good for keeping the back flexible.