Pulled a muscle.. i think

RulaAsaad

Hello,
I just finished my first cardio kickboxing class ever and it seemed like i have pulled a muscle or somethinf... it feel like it's just a little bit to the right from my spine right in the middle of my back. It doesnt hurt badly but its really uncomfortable. Any suggestions of what i can do to make it feel better?
Thank you

Cherimoose

Try stretching it often. See if this stretch hits the spot:

https://www.youtube.com/watch?v=Ata8dPX21Xw

If you have a heating pad, that should help too.

RangeBoss

Ice for the first 24 hours to knock down inflammation. Then alternate heat then ice. Minimum 20 minutes each. Then try the stretching to see how it feels.

And good for you in taking the class

canadianlbs

rolaasad wrote: »

feel like it's just a little bit to the right from my spine right in the middle of my back.
Thank you

quadratus lumborum? it could be one of the superficial spinal stabilizers as well, but q.l. is one of the major pelvic stabilizers when you're balancing on one leg so it sounds like the most probable guess. especially if there's been kicking involved.

i'd google for that and check out different ways of GENTLY releasing it if it's already tight, then follow that with GENTLE stretches and strengthening/activation. and mention it to the instructor next time, as there are probably form improvements that can help to prevent it in future.

if it's the muscle i'm thinking of it can really respond strongly to release techniques, so let me say GENTLY again. less is most definitely more, to begin with.