Pulling a muscle in your back can be painful and frustrating, and you may be tempted to stretch it out to fix the problem.Give yourself a few days to rest and treat the pulled back muscle before you start stretching.Once the pain is mostly gone, you can start doing back stretches to promote healing and hopefully prevent another pulled muscle in the future.
Step 1: For the first few days, focus on rest, ice, and pain relief.
Stretching a pulled back muscle will only make the injury worse.For at least the first 24 hours and possibly up to 48 hours, reduce your activity level and focus on managing your pain.Apply an ice pack wrapped in a towel for up to 15 minutes at a time and 10 times per day.Inflammation and pain can be reduced by taking an over-the-counter pain relief.Ibuprofen or naproxen will work.If you have to raise your legs with pillows, lay in a comfortable position on your bed or couch as much as you can.
Step 2: After a couple of days, resume activities.
Rest is important after you pull a muscle, but it's time to get moving again.Unless you are still in too much pain to do so, start taking short walks and doing other basic household tasks no more than 48 hours after your injury.Lifting objects of any real weight or twisting your back is not something you should be doing.Wait until your pain is gone before you resume your activities.If walking causes you back pain, slowly resume your activities.
Step 3: If the pain continues, you should get your doctor involved.
If you develop severe abdominal pain, you should contact your doctor or get emergency medical help right away.If you don't feel better after a week, call your doctor.Depending on the nature of your injury, your doctor may prescribe a muscle relaxer, a stronger pain relief, and/or physical therapy to treat your pulled back muscle.
Step 4: Don't stretch your back until the pain is over.
Stretching is one of the last steps in treating a pulled back muscle, and the first step towards preventing another.Unless otherwise advised by your doctor or physical therapist, wait until your back feels normal before you start stretching.Don't try to fix a pulled back muscle by stretching it.
Step 5: Do you want to do static dynamic stretching?
Your care team can give you advice based on your circumstances.The term static stretching refers to holding a stretch for a longer period of time.Dynamic stretching involves only holding stretches for a short time and doing multiple reps.The back stretches presented in this article can be done in either static or dynamic fashion.
Step 6: If you want to target your lower back muscles, do knee-to-chest stretches.
Lie on your back with your knees bent so that your feet are on the floor.Bring your knees up to your chest and grab your shins with your hands.Once you feel a light stretching sensation, stop and hold the pose.Put your upper body on the floor.Hold the pose for 10-30 seconds, release, and repeat 1-2 more times.If you want to do dynamic stretching, hold the pose for 1-2 seconds and do 10-12 reps.Do each individual stretch once per day and follow the same guidelines.
Step 7: Roll your back to loosen it.
Lie on the floor with your arms extended and your knees bent.If you don't have to move your upper body, put your knees and legs on the floor.When you feel resistance, stop and hold the turn.If you want, you can move your head in the opposite direction of your legs.Don't turn your entire body by rotating from the hips and lower back.The floor should be kept in contact with the arms.You can complete your reps on one side or the other.
Step 8: The "tail wag" stretch engages the muscles above your hips.
Get on all fours with your hands on the floor, your arms straight and at shoulder width, and your back straight, as well as your knees and lower legs hip width apart.If you had one, you could move your head and hips to the same side.If you want to complete a set on one side, alternate sides with each rep.
Step 9: It's a good idea to stretch your legs to support your back muscles.
Put your foot on the floor by lying on your back with one knee bent.A rolled-up beach towel or exercise strap can be looped around your other foot.After grasping the other end of the towel or strap with both hands, extend your leg straight and pull it up as high as you can, you will feel a slight stretching sensation.At this point, hold the pose.Don't pull on the strap if you feel a slight stretch in your leg.You will do more harm than good.It helps to protect your lower back muscles from injury if you stretch your hamstrings.If you want to do alternate reps between legs, complete your reps on one leg.
Step 10: Your lower back muscles will benefit from Loosen up your quads.
If you loop the exercise strap or towel around one of your feet again, lie on your stomach with your other foot on the floor.If the strap or towel is on your left foot, pull it towards your backside by grasping the other end with one hand.As you pull on the lower half, keep your upper leg flat.Stretching your quads helps to reduce the strain on your lower back muscles.
Step 11: Put one ankle on the other knee and do piriformis stretches.
If you want your foot to be on the floor, lie flat on your back with one knee bent.If you want your ankle to rest on your bent knee, cross your other leg.Wrap both hands around the back of the leg that's touching the floor, just above the knee, and pull it towards your chest.Hold the pose at this point.If you want to switch to the other leg, complete your reps on one leg.The piriformis muscles are located in your upper buttocks.The sciatic nerves run from your spine down the sides of your legs.
Step 12: The poses of the cat and cow are good to stretch your spine.
Your knees are lined up under your hips and your arms are straight as you kneel on all fours.When you feel a light stretch, hold, and release, dip your head slightly and arch your spine upward.Move to raising your head and arching your spine in the same way.If you are doing static stretching, hold each pose for 10-30 seconds and repeat them 1-2 more times a day.The holding time should be reduced to 2 seconds and the reps increased to 12.All stretches described in this section should be done the same.
Step 13: Side stretches can be used to support your recovery from an injury.
Stand with your feet shoulder width apart.To point your hand towards the opposite shoulder, raise your other arm over your head.Hold the stretch until you feel slight resistance, then lean your upper body toward your hand-on-hip side.Do not lean or twist your lower body.Try to bend your upper body to the side.Once you have completed your reps on the first side, switch to the other side.If you are recovering from a pulled muscle, this twist is helpful.
Step 14: squeeze the muscles between your shoulder blades.
Stand with your feet hip width apart, your arms extended to your sides, and your palms pointed forward.Try to squeeze your shoulder blades together by rotating your thumbs.Take the stretch and let go.This stretch can be done on your knees or on a bench.
Step 15: The neck stretches will ease the burden on your upper back.
Stand upright with your back straight, arms to your sides, and feet at shoulder width.As soon as you feel resistance in the back of your neck, stop stretching and hold the pose.Complete the reps you want to do.If you want to touch your ear to the front of your shoulder, you have to turn your head to one side as you dip it.When you feel resistance, stop, hold the stretch, repeat and complete your reps, then do a new set of reps while turning your head to the other side.