Spine condition · plain-English guide
Pulled back muscle (back strain)
A pulled back muscle, or back strain, is an injury to a muscle or tendon in the back. It often follows lifting the wrong way, twisting, or an activity your body isn't used to. Cleveland Clinic says most people recover in about two weeks.
Overview
A strain is an injury to a muscle or tendon; a sprain is an injury to a ligament. Cleveland Clinic notes that both are common causes of temporary back pain and are treated in much the same way.
The AAOS describes muscle soreness from activity as one of the more common causes of low back pain, often after something your body isn't used to, such as the first golf game of the season or a long day of yard work or snow shoveling.
Recovery is usually quick. Cleveland Clinic says most people with a strained back improve in about two weeks, and the NHS lists a pulled muscle as a common cause of back pain that often gets better on its own.
Common symptoms
- Pain that gets worse when you move
- Muscle cramping or spasms
- Difficulty bending, walking or standing up straight
- Sometimes a pop or tearing feeling at the moment of the injury
Common causes
- Lifting something heavy the wrong way, or a single movement that overloads the back muscles
- Twisting or pulling a muscle or tendon
- Overuse from long, repetitive movements, which can cause a longer-lasting strain
- Risk factors include weak back or stomach muscles, tight hamstrings, extra body weight, and sports that involve pushing and pulling
Warning signs to act on
The sources list these as warning signs. Each one says what the source advises: some are emergencies (in the US, call 911 or go to the emergency room), others mean contacting a clinician promptly.
- Severe back pain when you can't walk more than a few steps, numbness in the injured area or down your leg, or obvious weakness in a hand or foot after the injury: Cleveland Clinic advises calling a healthcare provider
- Pain that interferes with your sleep: Cleveland Clinic advises calling a healthcare provider
- Changes in bladder or bowel control, a loss of feeling around your genitals or anus, or chest pain: the NHS treats these as emergencies
What usually helps
The first 48 hours
Cleveland Clinic describes a first phase of rest, an ice pack wrapped in a towel for 20 minutes at a time, and over-the-counter anti-inflammatory medicine to ease pain, spasm and swelling.
Returning to normal activity
After the first 24 to 48 hours, Cleveland Clinic advises returning to your normal routine: extended bed rest prolongs symptoms and delays recovery.
Exercise and physical therapy
The AAOS notes that exercise to restore motion and strength to the lower back can be very helpful. Physical therapy may combine heat, ice and massage with stretching and strengthening.
If it isn't improving
Cleveland Clinic advises telling a clinician if symptoms last beyond about two weeks. The NHS suggests seeing a doctor if home treatment hasn't helped after a few weeks.
Watch: a physical therapist explains
Low Back & Hip Pain? Is it Nerve, Muscle, or Joint? How to Tell.
Bob & Brad · Physical therapists Bob Schrupp, PT and Brad Heineck, PT
Two licensed physical therapists explain how muscle pain tends to differ from nerve or joint pain. We embed it for general education; only an examination can tell you what is causing your pain.
Frequently asked
- How long does a pulled back muscle take to heal?
- Cleveland Clinic says most people with a back strain make a full recovery within about two weeks of starting treatment, and advises letting a clinician know if it lasts longer.
- Should I rest a pulled back muscle?
- Cleveland Clinic advises rest in the first 24 to 48 hours, then a return to normal activities, because extended bed rest prolongs symptoms and delays recovery.
- How do I know it's a strain and not something more serious?
- A clinician can usually tell from an examination and your history. Cleveland Clinic notes that an X-ray or MRI may be used if you have weakness or loss of function, to rule out a fracture or herniated disc.
- Who can help with a back strain?
- The AAOS lists physical therapy among nonsurgical treatments for low back pain, and notes that some people get relief from chiropractic or manipulation therapy. You can find both near you in the SpinalCare directory.
Sources
This page organises information from the cited sources for general education. It is not medical advice and has not been reviewed by a clinician. Always consult a qualified clinician about your own care. Editorially reviewed October 4, 2026.