Muscle Strain in Back or Neck – Natural Solution

A strain is a type of injury that occurs when a particular muscle or tendon is pushed to its limits and is placed under too much physical pressure, causing it to either overstretch or tear. It is often referred to as a muscle tear, pulled muscle, or a pulled back muscle when referring to the back regions.

As our backs have to bear the weight of the upper body as we carry out various activities throughout the day, sometimes there is too much pressure placed on them, and back injuries such as muscle strains can occur.

A strain is different from a sprain in that it refers to a damaged muscle, whereas a sprain involves torn ligaments, which are a different type of connective tissue, that can also become damaged due to similar activities that result in a strain.


Muscle strains and sprains, whether they occur in the lower back, mid back, or neck, are typically caused by factors such as:

  • Incorrect posture while lifting heavy weights. Shifting the weight of the object onto the back rather than the legs, or delegating the weight to multiple muscle groups, can increase the risk of developing a strain.
  • Repetitive movements that place stress on the same muscle over and over. Frequent bending and/or twisting of the back or neck can cause a strain.
  • Engaging in intense physical activities, such as high-impact sports or workout routines that frequently involve weightlifting, often leading to lower back strain and lower back pain.
  • Weak muscles of the back or core. As both these muscle groups play a pivotal role in holding our upper body upright and facilitating movement, they need to be strong in order to support the weight of the upper body.
  • Being overweight places increased pressure on the muscles of the back and neck, and can strain them, due to the increased effort that is required of these muscle groups.

Sprains and strains are most common in the lumbar spine, as this section of the back is under more pressure than the other two main regions. A low back strain or lumbar strain often leads to muscle pain and stiffness in the lower back.


One of the first symptoms of a strained muscle is back pain, which can vary in intensity, depending on the severity of the strain. Other symptoms tend to include:

  • Inflammation of the affected back muscles, which may also cause them to feel tended to the touch.
  • Visible swelling of the region where the strain has occurred.
  • Reduced muscle strength, or muscle weakness.
  • Muscle spasms may also be present.
  • Reduced range of motion in the back or neck. It may be more difficult to bend or twist your spine, or you may not be able to reach as far as you were able to prior to the strain.


Muscle strains, especially those that are acute, tend to heal on their own with sufficient rest and a break from activities that might place too much pressure on the affected muscle. If inflammation occurs, applying hot or cold fomentation (or a combination of both) to the affected region may help reduce the pain and inflammation.

In order to prevent future injuries to the back, some lifestyle adjustments and practices are recommended. Some of them include:

  • Strengthening the back, neck, shoulder, and core muscles to allow them to better support the weight of the upper body and better withstand physical pressure placed on them.
  • Maintaining or getting to a healthy weight, as carrying additional weight on our body tends to weight down the spine as well.
  • Learn the proper posture when handling heavy objects, bending or twisting.

However, if the symptoms tend to last for a long time, another natural and non-invasive approach that you can employ from home is to use a special orthopaedic device to massage, decompress and lengthen your spine, in order to reduce the pressure that was placed onto it.

Using this device allows you to control your treatment entirely, as it targets all three major regions of the spine, allowing you to focus on one, two, or all sections of the spine, based on different exercises you choose to perform. This device is called the Spinal Backrack, a wooden device made out of several parallel rows with two nodules on each row. The nodules are the ones that massage your back and ensure pressure and pain relief.

Backrack Spinal Decompression Device

The Backrack is an orthopaedic device that uses patented technology to safely and effectively decompress your spine, providing long-term relief and prevention from back and neck pain. On top of relieving pain, it helps with posture correction and helps improve spinal range of motion. It is 100% natural, comfortable, and free of side-effects. Thousands of people have already seen its benefits, so why not be one of them?
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