Back pain can strike without warning—but is it a pulled muscle or a spasm? In this blog, Reuben Fox, physiotherapist at Burswood Health, breaks down the differences, common triggers, and how to treat each. If your back pain won’t go away, we are here to help!
Table of Content
Muscle spasms vs. muscle strains/tears – What’s really causing your back pain?
So what do you do for muscle spasms?
What are the signs of a pulled back muscle?
How can physiotherapy help a pulled back muscle?
When to see a physiotherapist?
Introduction
Back pain is one of the most common issues people face, and often, it's due to something as simple (yet painful) as a pulled muscle. Whether it happens during a workout, while lifting something heavy, a pulled back muscle can really throw off your day.
But how do you know if it’s an actual muscle strain? And more importantly—how can you find relief?
Let’s break it down.
Muscle spasms vs. muscle strains/tears – What’s really causing your back pain?
A pulled (or strained) back muscle happens when the muscle fibres are overstretched or torn. It can occur in either the upper or lower back, and symptoms can range from mild discomfort to sharp, debilitating pain.
The key here is realising the difference between a muscle tear (or pulled back muscle) and a muscle spasm.
If the injury occurred during significant physical exertion, it is more likely to be a muscle tear or injury to another structure like a joint/disc/or ligament. And by significant, we don’t mean picking up a pen or handbag off the floor, we mean something you are either unaccustomed to doing or is moderately heavy (think 10-20+kg, depending on fitness).
If your back pain occurred outside of the above scenario, then you may be having a muscle spasm. Muscle spasms can be extremely painful and can last for days, if not weeks, depending on some factors. They are your body's way of protecting you when the body and brain feel that there may be a threat to the body.
This over-reaction of your body can be triggered by several factors, like poor sleep, high stress, or sometimes just putting yourself in a position your body isn’t used to. During periods of heightened stress and poor sleep, the body’s nervous system is more sensitive and will more readily view normal signals from the back as being a threat.
So are you saying that with muscle spasm, it’s all in my head?
No, it’s a little more complicated. If the body believes there is a threat, it can bring in the immune system and set off an inflammatory reaction. So there will be real sensitivity of the tissues in the area, and the resulting tension from protective stiff muscles may exacerbate the sensitivity further.
So what do you do for muscle spasms?
It’s often useful to ask yourself, is there actually evidence of damage (such as did I lift something very heavy or do something unaccustomed), and was there an acute incident that occurred?
If you believe you’re experiencing a muscle spasm, keep calm, gradually move, and carry on.
Relaxation activities will help reduce the length of your episode. Keep calm, start gentle movement, relax your tummy, try breathing exercises, and remind your body that there is no damage, just sensitive tissues. If you are having trouble with this, or believe there is more going on, it may be time to go see a trained health professional to help guide the progress.
If you’ve actually pulled a back muscle, please continue to read below.
What are the signs of a pulled back muscle?
Here are the most common signs of a pulled back muscle to look out for:
1. Sudden Pain After Movement
You might feel a sharp or sudden pain during an activity—like bending, twisting, or lifting a heavy item. This is usually the first sign of a pulled back muscle.
2. Muscle Spasms
Your muscles may tighten or spasm in response to the injury, sometimes making it hard to move or stand up straight.
3. Stiffness and Limited Mobility
If your back feels stiff or it’s hard to bend, twist, or turn, that could point to a pulled back muscle.
4. Pain That Worsens With Movement
A pulled muscle often hurts more when you try to move, especially during certain positions like sitting, standing for long periods, or rolling over in bed.
5. Tenderness or Swelling
You might feel soreness to the touch or notice slight swelling in the area—another one of the key signs of pulled back muscle.
How can physiotherapy help a pulled back muscle?
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The good news? You don’t have to live with the pain—or recover alone.
Physiotherapy is a safe, effective, and non-invasive way to treat pulled muscles and support your recovery.
Here’s how it helps:
1. Accurate Assessment
A physiotherapist will assess your symptoms and movement to confirm it’s a pulled back muscle (not something more serious like a disc issue) and identify the best way forward.
2. Pain Relief Techniques
Hands-on techniques such as gentle massage, dry needling, or heat therapy can reduce pain and ease muscle tension.
3. Gentle Stretching and Strengthening
Your physio will guide you through specific stretches and strengthening exercises that help you heal without aggravating the injury. This also prevents future strains.
4. Posture & Movement Education
Many strains come from poor posture or repetitive movements. A physio can help you improve your posture and show you how to move in a way that protects your back long-term.
5. Personalised Recovery Plan
Everyone’s body and lifestyle are different. A physiotherapist creates a recovery plan just for you. It fits your needs, work routine, and fitness level. So you spend less time in pain and more time doing what you love.
When to see a physiotherapist?
If your back pain doesn’t ease after a few days, feels sharp, or is affecting your daily life, it’s time to seek help. Recognising the signs of a pulled back muscle early and getting professional support can make all the difference.
Need Support for Back Pain?
Our experienced physiotherapists in Burswood offer gentle, expert care to help relieve pain and get you moving again. Whether it’s a recent strain or ongoing soreness, we’re here to support your recovery—step by step.
Claim your 15-minute free physio consultation today, and let’s get you feeling better.
