It’s best to gradually build your strength back up as soon as you can. While you may find it helpful to limit your activity for a couple of days after your pull a back muscle, resting for longer than that can actually cause your muscles to become weaker. Try lying on your back with a pillow under your knees or on the floor with your knees bent. Both knees bent: Progress by doing the same exercise with both. Slowly let your bent knee move out to the side without moving your other hip. Find and hold your neutral position through-out the exercise. One knee bent: Lie on your back with one knee bent and the other leg straight. While bed rest may soothe your pain, it’s not recommended except for brief periods. BENT KNEE TO SIDE Hook-lying Stabilization Progression A. Don’t put it on too tightly and don’t leave it on all the time. CompressionĬompressing the muscles can help keep the swelling down, and that in turn helps keep your pain under control.Įffective compression for your lower back will probably require a back brace. There are pain-relieving OTC creams available that can be worked into your skin. Massage may help reduce your pain and relax tense muscles. Look for children’s versions of anti-inflammatories at your pharmacy. While these medications can be very effective, they also have many possible side effects and should not be used for long periods.Īlso, be sure your existing medications don’t interact with anti-inflammatories. Over-the-counter (OTC) anti-inflammatories like ibuprofen (Advil) or naproxen (Aleve) can help reduce swelling and inflammation, which in turn helps relieve the pain. Be sure not to leave a heating pad on for more than about 20 minutes at a time and don’t sleep with it. Wrap it in a towel and place it on the sore area for 10 to 20 minutes at a time.Īfter a few days, you can begin applying heat. Don’t apply an ice pack directly to your skin, however. It’s a good idea to ice your back right away to reduce swelling. If you do pull a lower back muscle, there are several things you can help relieve the swelling and pain. Treatment for a pulled muscle in the lower back
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