7 effective physical therapy tips for recovery from a pulled muscle in the lower back

A pulled or strained muscle in your lower back can really put a damper on your day. Whether you tweaked it by lifting something heavy, spent too long hunched over a computer or just moved the wrong way, that sudden pain can be intense and limiting. A pulled muscle in your lower back happens when the fibers in a muscle get overstretched or torn. This can happen due to:

• Heavy lifting

• Sudden movements

• Overuse

• Poor posture

• Accidents

Your lower back muscles support your spine, help you move and keep your posture stable. When one of these muscles gets strained or overstretched, it can lead to:

• Sharp or aching pain in the lower back

• Muscle stiffness or spasms

• Trouble bending, lifting or even sitting

• Pain that spreads to your hips or legs

• Difficulty sleeping due to discomfort 

Even a mild strain can make it hard to do everyday things like getting dressed, driving or walking your dog. That’s why early treatment, like going to physical therapy, is important. 

Treatment options for a pulled lower back muscle

The good news is that most pulled lower back muscles heal with time and the right care, such as:

• Lifestyle changes —  Making a few key changes in your daily habits can go a long way in helping your lower back heal. These lifestyle changes include:

• Rest — While you don’t want to be completely bedridden, avoiding activities that aggravate your back is important. If you can’t avoid them, modify how you approach the activity. 

• Proper posture — Being mindful of how you sit, stand and move can help reduce strain on your back. This includes using proper form when you’re lifting heavy items. 

• Healthy weight – Carrying around extra weight adds stress on your back muscles. 

• Stress management — Stress can sometimes make back pain worse. Techniques like deep breathing, meditation or yoga can help. 

• Physical therapy — Working with a physical therapist can help speed up recovery and potentially avoid reinjury. 

• Cold therapy — Applying ice packs can help reduce pain and inflammation, especially in the first few days after the injury. 

• Heat therapy — Applying heat can help relax tight muscles and boost circulation. 

• Medication — While medication won’t “fix” the injury itself, different types of medication can help you manage the pain and inflammation so you can move more comfortably and start healing. Medications that may help include:

• Over-the-counter pain relievers

• Muscle relaxants

• Prescription pain relievers

• Corticosteroid injections

7 effective physical therapy techniques for a pulled lower back muscle

Physical therapy can be an effective way to help you recover from a pulled muscle in the lower back. It doesn’t just treat the pain; it helps address the root cause, rebuild strength and prevent future injuries. A physical therapist will do a thorough evaluation and create a personalized treatment plan based on your symptoms, goals and how your body moves. This treatment plan will incorporate a variety of techniques such as:

1. Stretching exercises — Gentle stretches can help improve flexibility and reduce tightness in your back muscles. Your physical therapist will show you the proper way to do these stretches to avoid further injury. Examples of stretching exercises include:

• Knee-to-chest stretches

• Pelvic tilts

• Cat-cow stretches

2. Strengthening exercises — Once your initial pain subsides, strengthening exercises can help support your spine and prevent future strains. These may include:

• Core strengthening

• Back extensions

• Bridging

3. Stabilization exercises — These exercises focus on strengthening the deep muscles in your back and abdomen that help stabilize your spine. For example, holding a neutral spine position, where your spine is in its natural alignment, while moving your arms or legs. This helps improve control and coordination of the muscles that support your spine. 

4. Soft tissue mobilization — Your physical therapist will use their hands to massage and manipulate the muscles, ligaments and fascia in your back. This can help to release tension, improve blood flow and reduce pain. 

5. Joint mobilization — If your back pain is accompanied by stiffness, your physical therapist may use joint mobilization techniques to gently move the joints in your spine and restore proper movements. This involves applying controlled forces to the spinal joints to improve their range of motion and reduce pain. 

6. Electrical stimulation — Techniques like transcutaneous electrical nerve stimulation (TENS) can help reduce pain by sending mild electrical impulses to the affected area. These impulses interfere with pain signals traveling to your brain, providing you with temporary pain relief. 

7. Aquatic therapy — Exercising in a warm water pool can be very helpful for back pain. The water supports your weight, which reduces stress on your spine, and the warmth can help relax your muscles. Aquatic therapy can include a variety of exercises such as:

• Walking

• Stretching

• Strengthening exercises

A pulled muscle in your lower back can be a painful setback, but with the right treatment, you can get back to your normal activities. Physical therapy can play a key role in helping you recover, regain strength and prevent future problems. 

Your personalized recovery journey begins here with KC Rehab

At KC Rehab, we know how frustrating and limiting back pain can be. That’s why our team of experienced physical therapists takes a personalized, evidence-based approach to your care. We don’t believe in one-size-fits-all solutions. Instead, we actively listen to your concerns, evaluate your needs and design a treatment plan that works for you. KC Rehab is here to help you move better, feel stronger and get back to doing what you love with confidence. 

Contact our team today for more information or to schedule an initial appointment.