Exercises for a Pulled Back Muscle

A pulled back muscle is not only painful, but can lead to more serious problems if you allow the back to compensate for the pull. The weakened muscle can be overpowered by the stronger muscles and lead to spinal misalignment or you may injure other muscles while compensating. Doing exercises for a pulled back muscle should only be done after consulting with your doctor and should be done with moderate intensity.

Stretching

• Stretching is a key factor to keep the all of the back loose while dealing with an injury. Allowing the back to hunch and cramp up will only worsen the problem. Stretches should be gradual and not pushing levels of pain. Start with exercises that lengthen the spine such as touching the toes imagining each vertebrae moving the body down. Go until you start feeling pain and slowing reverse the movement. Be sure to breathe through the course of a stretch.

Low Resistance Strength Exercises

• By engaging the body in exercise, blood flow increases bringing healthy nutrients to the back muscles to heal. Increasing the legs and core abdominal muscles will help create stability in your back with little resistance. Do wall slides where you stand against a wall and slide down then up again. Use an exercise ball to do limited crunches to strengthen the stomach. Leg raises also strengthen the abdominal and hip muscles. If you do anything that directly relates to the back, do it with no-to-low weight to prevent further injury.

Protect the Injury

• Be sure to protect the back while exercising to prevent further injury. This includes support devices and wraps used while stretching and exercising as well as icing the injury after a workout for 20 minutes to reduce swelling. After the first 48 hours of injury, start alternating ice with heat throughout the day to reduce swelling but increase circulation.