Pulled Upper Back Muscle Treatment & Exercises

Imagine waking up one morning and finding yourself unable to perform simple tasks like tying your shoelaces or reaching for a glass of water without wincing in pain. For a lot of people, this is reality. Pulled upper back muscle injuries can be debilitating, affecting every aspect of your daily life.

The National Institutes of Health estimates 50 to 80 percent of adults experience at least one episode of back pain during a lifetime. If left untreated or improperly managed, pulled upper back muscles can lead to a cascade of side effects ripple through your physical and emotional well-being.

After all, your back is not just part of your body; it’s the pillar that holds you upright and deserves the utmost care and attention when injured!


A pulled upper back muscle is a common injury. Regardless of the cause, these muscle strains are painful and you would like to fix the situation as soon as possible. But before we discuss treatment options, let’s first diagnose the symptoms.

If you’re experiencing discomfort in your upper back or shoulders, common symptoms include:

  • pain between the spine and shoulder blade
  • muscle spasms
  • knots and tightness
  • limited range of motion
  • general aches and tightness

The biggest problem with a pulled upper back muscle is when the pain radiates to other body areas. It’s bad enough your back muscles are suffering from pain. You may need serious medical attention when the aches and spasms start popping up in different places like your hips and legs.


Pulled upper back muscles originate in many different ways. This entire article could be dedicated to explaining every possible scenario, but for the sake of time, we will narrow the scope and highlight a few of the most common causes of pulled upper back muscles.

  • Impact from a slip and fall accident, collision, or exercise
  • Repetitive motion that applies stress to the upper back
  • Lifting heavy objects with poor form
  • Weak upper back muscles
  • Excess weight that causes stress on the muscles

Workplace hazards are another leading cause of pulled upper back muscles. Jobs that demand intensive labor present more opportunities for injuries and accidents. Employees should always be mindful of safety procedures and proceed carefully when lifting heavy objects.

Treatment Steps

Adjusting your daily routine can help treat pulled upper back muscles for a faster recovery. After you record your symptoms and find out what caused the injury, it’s time to implement some long-term habits to prevent another pulled upper back muscle.

1. Balanced Diet

Eating a balanced and healthy diet does wonders for your health, especially when dealing with pulled upper back muscles. Consuming a nutritious diet rich in vitamins, minerals, and proteins can support the healing process. Adequate intake of calcium and vitamin D helps maintain strong bones and reduces the risk of further injury.

2. Exercise

When your pain subsides and you feel healthy enough to return to exercising, add strengthening workouts to your routine! Physical activity helps strengthen the muscles surrounding the spine, improves flexibility, and enhances overall posture. Low-impact exercises such as walking, swimming, and gentle stretching can be beneficial.

Depending on the severity of your pulled upper back muscle, consult with a healthcare professional or physical therapist to develop a personalized exercise plan that suits your specific injury and condition. There’s no shame in starting off slow and working your way up to more advanced exercises as you gradually move through your recovery process.

3. Posture

Maintaining good posture is essential for preventing further strain on your back and promoting healing. Proper posture distributes the weight evenly across your spine, reducing the risk of additional injuries or discomfort. Whether sitting, standing, or lifting objects, it is essential to practice correct posture by keeping your back straight and shoulders relaxed and avoiding prolonged periods of slouching or hunching.

4. Safety Measures

Safety measures are crucial to prevent re-injury and protect your back during recovery. This includes using proper lifting techniques, avoiding excessive bending or twisting motions, and using assistive devices when necessary.

Simple steps like adjusting your chair height and using supportive cushions at your desk can also help reduce strain on your back. Additionally, taking regular breaks and incorporating stretching exercises during long periods of sitting or standing can help alleviate stress on the back muscles.

Pulled Upper Back Muscle At Work?

If you have missed work because of a pulled upper back muscle, you may be entitled to workers’ compensation benefits in California. Suffering a workplace injury can be a distressing experience, but understanding your rights and seeking legal guidance can offer some financial assistance. Deldar Legal specializes in these cases, so call us at (844) 335-3271.

Workers’ compensation laws in California are designed to provide financial support and medical benefits to employees who suffer injuries or illnesses on the job. By contacting Deldar Legal, our talented team of personal injury attorneys will explore the viability of your claim and determine if you are eligible for workers’ compensation benefits.

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Posted in: Back Injuries

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