A “pulled lower back,” medically termed a lumbar strain, involves an overstretching or tearing of the muscles and tendons located in the lower region of the spine. This injury typically occurs suddenly from lifting heavy objects improperly or from an awkward, forceful movement. The primary goal of recovery is to safely reduce pain and muscle spasms while gradually restoring mobility and strength to the affected area. Safe stretching is a tool for recovery, but it must be introduced thoughtfully and only after the initial acute phase of the injury has passed.
Immediate Steps and Safety Precautions
The first 24 to 48 hours following a lumbar strain should focus on managing inflammation and guarding against further damage. Immediate care should involve rest, limiting activities that cause pain, and applying a cold compress to the injured area for about 15 to 20 minutes several times a day. Ice works by reducing localized inflammation and pain signaling. While the traditional RICE protocol includes compression and elevation, a gentle support wrap may offer comfort for the back, and elevation is generally not applicable.
You must avoid all stretching and seek professional medical attention immediately if you experience sharp, shooting pain down one or both legs, numbness, or weakness in your feet or legs. Loss of bladder or bowel control, or pain accompanied by a fever, also indicates a serious condition that requires urgent medical evaluation. For a simple strain, stretching should only begin once the acute, intense pain has subsided.
Gentle Mobility and Initial Stretching
Once the initial acute pain has lessened, typically after 1 to 2 days of rest, gentle movements can be introduced to promote blood flow and prevent stiffness. These initial exercises should be performed lying on your back to eliminate gravitational stress on the lumbar spine. The goal is to move within a completely pain-free range of motion.
A Pelvic Tilt is an excellent starting point; lie on your back with your knees bent and feet flat on the floor. Gently tighten your abdominal muscles to flatten your lower back against the floor, eliminating the natural curve, and then relax. This movement mobilizes the pelvis and helps connect with the core muscles that stabilize the spine. Following this, the Single Knee-to-Chest stretch can be done by gently pulling one knee toward your chest until a mild tension is felt. Hold this position briefly, for about 5 to 10 seconds, and then repeat on the opposite side.
Targeted Stretches for Full Recovery
As stiffness decreases and pain continues to resolve, you can transition to stretches that target the entire spine and supporting muscle groups. The Cat-Cow sequence, performed on all fours, is a movement-based stretch that helps improve spinal flexibility by moving the lumbar region through gentle flexion and extension. Inhale while dropping your belly and lifting your tailbone and head (Cow position), then exhale as you round your spine toward the ceiling and tuck your chin (Cat position). This exercise increases blood circulation to the discs and muscles, promoting spinal mobility.
Child’s Pose offers a stretch that can gently decompress the spine. Start on your hands and knees, then sit your hips back toward your heels and extend your arms forward, resting your forehead on the floor. This position elongates the muscles along the lower back. A gentle Supine Spinal Twist can also target the hip and gluteal muscles, which often tighten in response to a back injury. Lying on your back, drop both bent knees slowly to one side while keeping your shoulders flat on the floor, holding for 30 seconds before switching sides.
Long-Term Maintenance and Prevention
Stretching alone is not sufficient for recovery; it must be paired with a gradual strengthening program. Once stretching is comfortable, the next phase involves building core stability to better support the spine. Exercises like the Bird-Dog, which strengthens the lower back and abdominal muscles without overloading the spine, are often recommended.
Maintaining proper posture and utilizing correct body mechanics is essential for long-term back health. Pay attention to your sitting posture, ensuring your lower back is supported to maintain its natural curve. When lifting objects, always bend at your knees and hips, keeping the item close to your body, rather than bending forward from the waist. By combining flexibility work with strengthening and mindful movement, you can reduce the risk of recurring lumbar strains.