If it just happened
Emergency? Call 911- 1Stop lifting, pulling or reaching with the sore area. Ask a coworker to finish the task.
- 2Get urgent care for numbness, weakness, loss of bladder or bowel control, or severe pain that keeps you from moving. Call 911 for chest pain or trouble breathing.
- 3Tell your supervisor before you leave and follow up in writing, with the time and the task.
- 4Write down exactly what you were doing: lifting a case, reaching overhead, pulling a hose, twisting with a load.
- 5Note the weight or size of what you were handling and whether you had help or equipment.
- 6Names of anyone who saw it or whom you told can be useful later.
General information only — not medical or legal advice.
Reporting it and the claim process
Pulled muscles are among the most common work injuries in warehouses, construction, retail and restaurants. Because they are so common, they are sometimes brushed off. A short written report that says what you were doing and when you felt it is often enough to get the record started. For example: lifting a keg from the walk-in, pulling a stuck pallet, reaching across a counter with a full tray, or hoisting materials up to a scaffold.
If the pain started small and got worse over the next day, report it as soon as you notice, and explain the timeline. That is normal for muscle strains. Some workplaces keep a first aid log for minor injuries; make sure there is also a written injury report.
Deadlines to report and to file vary by state, so do not wait to see if it goes away. Check with your state's workers' compensation agency and your employer. If a coworker was supposed to help with the lift and was not available, it is fine to note that without blaming anyone.
Keep a short daily note on pain and what you can and cannot do, along with your report, any texts and medical records. If you had help or used a dolly, hand truck or hoist, note whether it was working properly.
Getting medical care
A licensed clinician can examine you and decide whether it is a simple strain or something that needs more care. Follow-up may include occupational medicine, physical therapy, chiropractic care, or spine or orthopedic care if it does not improve. Point to exactly where it hurts and describe the movement that caused it. Mention any pain spreading into an arm or leg, or tingling, since those details can change what the clinician checks.
Tell the clinic it happened at work. Some states and employers have rules about which provider you see first, so ask your supervisor or the adjuster. If physical therapy or chiropractic care is recommended, ask the adjuster how visits are approved.
For any prescription, it helps to ask the pharmacy and the adjuster up front how work-injury medications are processed. Home delivery is often available.
Prescribed medication? Learn about prescription home delivery, common medications after work injuries, or find pharmacies near you. Your doctor and pharmacist decide what is right for you.
When people often talk to an attorney
- A strain that seemed minor is not getting better and care is delayed.
- Your claim is denied because the injury was not reported the same day.
- You are told the pain is from a past injury or life outside work.
- Equipment provided by another company failed and caused the strain.
- You are pressured to keep working at full duty despite restrictions.
- You were told to use only first aid and not file an injury report.
Learn more: what a workers' comp attorney does. Many offer a free first consultation; fees in workers' comp are often regulated by the state.
Recovery and going back to work
Follow the care plan and any home exercises. Many strains improve, but pushing too hard too soon can set you back. Strains often feel better before they are fully healed. Going back to heavy lifting too early is a common reason they come back.
Ask for written restrictions, such as lifting limits or no overhead work, and share them with your employer. Many workplaces can adjust tasks for a short period. Lighter stocking, register or prep work, or limits on overhead reaching are common examples.
Stay in touch with your supervisor and adjuster, and let them know when your restrictions change. If the pain is not improving as expected or gets worse, go back to your clinician and let the adjuster know.
Questions to ask
- Who do I report this to, and is there a form?
- Which clinic should I go to?
- Doctor, is this a strain or something more?
- What should I avoid at work while it heals?
- Are lighter tasks available for now?
- Who do I call if the pharmacy has a question about billing my work-injury prescription?
- Attorney, what if my claim is questioned because the injury seems minor?
- Is there a dolly, hoist or team-lift rule for heavy items like this?
Frequently asked questions
Should I report a pulled muscle at work if it seems minor?
Yes, reporting it in writing is generally a good idea. Strains can feel worse the next day. A report creates a record of when it happened.
Is a pulled muscle covered by workers' comp?
It may be, depending on your state and the facts. Strains from lifting or moving things on the job are common work injuries. Report it and ask your state's agency.
My muscle did not hurt until the next morning. Can I still report it?
Yes, report it as soon as you notice. Explain what you were doing the day before. Delayed pain is common with strains.
Do I need to see a doctor for a pulled muscle?
Getting checked is a good idea, especially if it does not improve. A clinician can rule out more serious problems. Ask your employer which provider to see.
Can I keep working with a pulled muscle?
That depends on the injury and your clinician's advice. Restrictions may allow lighter work. Ask for them in writing.
What if my employer says I pulled it outside work?
Your written report and witness names help. Explain what you were doing when it happened. People often consult an attorney if a claim is denied.
Related situations
Industries where this often happens
Prescriptions.plus is an educational portal. We are not a pharmacy, law firm, medical provider, insurer or claims administrator, and nothing here is medical or legal advice. Educational purposes only. Workers' compensation rules and deadlines vary by state — check with your state's workers' compensation agency. Medical emergency? Call 911. Hurt outside of work? Personal-injury legal help: attorneys.plus (coming soon).