To treat a pulled back muscle, you can follow these steps:
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Apply cold: Cold therapy helps reduce inflammation, which is the primary source of pain in the first few days. Apply a cold pack for 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each cold application.
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Rest: Avoid strenuous activity or heavy lifting when experiencing intense low back pain. In some cases, a short rest period may be advised, but it is best to limit rest to one or two days, as underusing muscles causes deconditioning and stiffness over time.
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Use over-the-counter pain relief: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, and naproxen can help reduce inflammation and pain. Over-the-counter analgesics like acetaminophen and aspirin may also provide relief.
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Apply heat: After 2-3 days of icing, you can use heat therapy on your back. Use an electric heating pad, a hot water bottle, or soak in a hot bath to help relax the muscles and promote healing.
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Compression: Applying compression to the affected area can help reduce swelling and provide support. You can use a compression bandage or a back belt/girdle, but consult with a healthcare professional first.
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Stretch and strengthen: Gentle stretches and exercises can help maintain range of motion and build muscle strength in the lower back. Walking, cycling, and swimming are good options for staying active while recovering from a pulled back muscle.
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Maintain good posture: After recovering from a pulled back muscle, practice good posture to prevent future injuries. This includes keeping your back straight, shoulders back, and knees bent when sitting.
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Preventive measures: To lower the risk of future back sprains or strains, maintain a healthy weight, eat a balanced diet, exercise regularly (including stretching), and practice safety measures to prevent falls.
