Lower Back Muscle Pain: Causes & Treatments

Lower back muscle pain is an incredibly common issue we see at Forté Sports Medicine and Orthopedics, affecting millions of people each year. Whether it’s a twinge after lifting something heavy or discomfort from sitting at your desk all day, this pain can disrupt daily life and make even simple tasks challenging. But what causes lower back pain, and how can you treat or prevent it? Our specialists in Central Indiana are happy to help you understand this matter more deeply. We are also here to meet and treat your symptoms down to the root cause. Contact us today for questions and learn more about this condition.

What Does a Pulled-Back Muscle Feel Like?

The symptoms can often feel very intense if you’ve pulled a muscle in your back. Here are some common signs to watch for so you know when to call your healthcare provider:

• Sudden, sharp pain when moving or after an awkward movement.
• Localized discomfort in the affected area of the lumbar region.
• Swelling or tenderness over the muscle.
• Muscle tightness or spasms, which can make it hard to move.
• Difficulty standing, bending, or twisting due to stiffness or weakness.

Back Sprain vs. Back Strain: Know the Difference

Understanding the difference between a back sprain and a back strain is key to addressing lower back pain. While these terms are often used interchangeably, they refer to two distinct injuries. Though both injuries are painful, the treatments are often similar. Knowing which type of injury applies to you from the following can help ensure accurate and effective care:

Back Strain

Strains occur when muscle fibers in the backstretch or tear. They are often caused by overuse, heavy lifting or an improper twisting motion.

Back Sprain

A sprain involves damage to the ligaments, the tough bands of tissue connecting bones. Sprains occur when the back is subjected to unusual force, like during a fall or sudden movement.

Lower Back Pain Pulled Muscle Treatment

The good news is that most cases of lower back muscle pain can be treated at home with some simple remedies. If the pain doesn’t subside with these treatments, seek professional help to identify other potential issues. Our team of experts are happy to help with our individualized back pain care. Here are the top options for relief:

Rest

Avoid activities that exacerbate the pain, especially in the first 48 hours.

Ice and Heat Therapy

For the first 48 hours, use ice packs to reduce swelling, followed by heat therapy to relax the muscles.

Over-the-Counter Pain Relievers

Medications like ibuprofen can provide relief while reducing inflammation.

Massage Therapy

Gentle massage can alleviate tightness and improve circulation in the affected area.

Physical Therapy

A physical therapist can provide exercises and stretches to aid recovery.

What Causes Lower Back Muscle Pain?

Lower back muscle pain can be triggered by various factors, including lifestyle habits, physical activity, and injuries. Understanding these risk factors is the first step to avoiding lower back pain in the future. Here are some common causes to keep in mind:

Overuse or Repetitive Movements

Activities like bending, lifting, or twisting repeatedly can strain the muscles in your lower back.

Poor Posture

Sitting or standing with improper alignment places undue stress on your back muscles.

Sudden Movements

Twisting incorrectly or moving abruptly can lead to a muscle strain or sprain.

Heavy Lifting

Lifting objects without proper form often results in a pulled-back muscle.

Sports or Physical Activity

Intense activity or improper technique during exercises can lead to muscle injuries.

Try Low-Impact Stretches for Lower Back Pain

Adding specific stretches to your routine is another excellent way to relieve lower back muscle pain and prevent future injuries. Make sure to perform stretches slowly and carefully to avoid aggravating your condition. Here are a few to try:

Child’s Pose

Kneel on the floor and stretch your arms forward while sitting back on your heels. Hold for 20-30 seconds.

Cat-Cow Stretch

Begin on all fours, arching your back upwards (Cat Pose), then lowering it down while looking forward (Cow Pose). Repeat 8-10 times.

Knee-to-Chest Stretch

Lie on your back and pull one knee toward your chest, holding for 15-20 seconds before switching sides.

Seated Forward Fold

Sit with your legs extended forward and gently reach toward your toes, holding for 15-20 seconds.

Piriformis Stretch

Cross one leg over the other and gently pull the opposite knee toward your chest. Hold for 15-20 seconds per side.

How Long Can It Take for a Pulled Muscle to Heal?

On average, a pulled-back muscle can take anywhere from a few days to several weeks to heal, depending on the severity of the injury. Mild strains typically resolve within 1-2 weeks after rest and care, while more severe strains may take 4-6 weeks or longer. Factors like age, overall fitness and adherence to a treatment plan can influence the recovery timeline. It’s important to avoid rushing back into physical activities too soon, as this can prolong the healing process.

When Should I Seek Medical Help?

While most cases resolve on their own, some instances of lower back muscle pain may require professional attention. Our specialists at Forté Sports Medicine and Orthopedics in Central Indiana are here to provide expert care tailored to your needs. Consider seeking medical help if:

• The pain lasts longer than two weeks.
• You experience numbness, tingling, or weakness in your legs.
• The pain is so severe that it interferes with daily activities.
• You notice swelling, redness, or bruising around the affected area.
• You suspect a more serious injury following a major accident or fall.

Take Control of Your Lower Back Pain

Lower back muscle pain doesn’t have to hinder you from enjoying life. Whether it’s understanding the difference between a back sprain and back strain, incorporating stretches into your routine, or exploring effective treatments, there are numerous ways to find relief. Our team of specialists is dedicated to helping you recover and thrive. If your pain persists, don’t wait to seek help. Schedule a consultation at Forté Sports Medicine and Orthopedics today.