Pulled Your Back?
April 14, 2011
It’s spring, we’re out enjoying some beautiful Arkansas weather, and it’s easy to end up with a minor injury. One of the most common is a pulled back, or back strain. Lifting something too heavy or lifting in the wrong way, twisting or otherwise making an ill-judged movement, and just asking too much of the back muscles can lead to pulled muscles and resulting pain.
Most pulled back pain goes away within a few weeks by itself. The problem is that responding to a pulled back in the wrong way can increase the time it takes to heal.
First, use ice to reduce inflammation. Heat might feel good, but can actually increase inflammation if it’s used too soon. Once any swelling goes down, heat can relax the muscles and make them feel better.
Second, don’t rush to exercise. Stretching may be okay, and swimming can be a good choice to strengthen the muscle without strain, but you really should get professional advice and supervision to exercise a pulled back. On the other hand, don’t give up strengthening work for weeks or months — there will be consequences. Come to Innovative Spine Rehab if you’re in the Little Rock area, or visit your local physical therapist or back pain center.
Third, while you’re healing, pay attention to your posture to avoid making things worse. Slumping puts strain on your back, even if it feels like resting. Instead, sit in a supportive chair, lie flat on your back, or sit on an exercise ball to keep your core engaged.
In three to six weeks, you should be back outside enjoying your favorite sports.
