Pulled a muscle in my back - HELP!!

Sharyn913
Sharyn913 Posts: 777 Member
edited December 2024 in Fitness and Exercise
Aside from swimming and a recumbent bike, are there any good cardio work outs to do when you have a pulled muscle in your back? I don't want to seem "handicapped" but I also don't want to hurt my back even more and be out of commission even longer. When doing weights, is it still okay to do my arms and shoulders if I lower the weights?? Or is that wasted efforts if I'm not pushing myself 100%+ ?? Thanks for any insight!!

Replies

  • wellbert
    wellbert Posts: 3,924 Member
    I don't know the nature of your injury, but found that cycling was really helpful when I hurt my back.
    I had to stop squats/deadlift/overhead press for about 3 weeks, then gradually brought them in at a light weight.

    But as always, refer to your doc.
  • Captain_Tightpants
    Captain_Tightpants Posts: 2,215 Member
    Having ended up in surgery with a messed up back, I can unequivocally suggest that you don't risk it. Better to rest up for a week or two than to end up completely incapacitated for months. Your back is the core motion driver for your entire body. You can't even wiggle your toes without affecting certain muscles in your back.
  • Sharyn913
    Sharyn913 Posts: 777 Member
    Having ended up in surgery with a messed up back, I can unequivocally suggest that you don't risk it. Better to rest up for a week or two than to end up completely incapacitated for months. Your back is the core motion driver for your entire body. You can't even wiggle your toes without affecting certain muscles in your back.

    That was my concern. I had gone to the doctors two days ago and she told me to just "take it easy" but I didn't even think to ask about exercise because I was in this mindset that "Okay... I can sleep this off and be fine by tomorrow."
  • Sharyn913
    Sharyn913 Posts: 777 Member
    I don't know the nature of your injury, but found that cycling was really helpful when I hurt my back.
    I had to stop squats/deadlift/overhead press for about 3 weeks, then gradually brought them in at a light weight.

    But as always, refer to your doc.

    I pulled a muscle in my back around my kidney area 2-3 days ago. Discomfort comes and goes. I can be fine one minute... and than move the wrong way the next and be in discomfort.
  • AlmstHvn
    AlmstHvn Posts: 376 Member
    My thought was to give it a day or two of complete rest, and perhaps get a massage - from someone trained in physical therapy, not the "more pain is good!" mentality :)
  • MadeInDR022
    MadeInDR022 Posts: 260
    I hurt my back last year (I somehow ended up with sciatica). I stopped doing any physical activity for about a month. My doctor suggested I take two weeks off and then start with yoga or pilates or something of that sort, and then ease my way back in with other, more strenuous workouts. Like the previous posts have stated, take it easy and don't try to lift weights. It's better to save your back for the long run than hurt it and be out of commission indefinetely. If you feel like you have to work out, try going for walks!
  • poedunk65
    poedunk65 Posts: 1,336 Member
    See a doctor or chiropractor first
  • Sharyn913
    Sharyn913 Posts: 777 Member
    I feel I've worked so hard these past few months in the gym esp with weights, I'm worried all this effort will go down the tubes if I have to take a lot of time off ;(
  • WhitneyT586
    WhitneyT586 Posts: 279 Member
    I would try swimming or walking and ease up on the weights until your body can heal. It'll keep you moving without putting too much strain on your muscles. It may not feel like its enough, but it is better than not doing anything and will keep you in your routine of working out.
  • DoOrDoNotThereIsNoTry1
    DoOrDoNotThereIsNoTry1 Posts: 149 Member
    I have muscle strains in my back all the time...and a fractured vertabrae (which has healed) but causes pain from time to time.
    Aside from non impact training like a bike, you may want to try pilates to help strengthen your core, yoga for increased flexibility and serious stretching. Depending on where your pain is, a lot of times having really tight hamstrings can cause muscle strain in your back. I would go treat yourself to a sports massage (not a swedish). It will loosen up the muscles and they will do some passive stretching for your hips and back. Plus it just feels good. You may want to look into a chiropractor but I would see if a massage and the above mentioned exercises work first. But definitely stay active...Good luck.
  • MorganLeighRN
    MorganLeighRN Posts: 411 Member
    Get in to see a massage therapist if you can. Insurance will usually pay for it. They will also be able to give you stretches to help with your pulled muscle.
  • BobbieJeanDietQueen
    BobbieJeanDietQueen Posts: 14
    Walking seems to be the only cardio exercise that doesn't cause me pain other than swimming. I would highly recommend that you go get a massage and tell them that you hurt your back so they can focus on it. This will help with the current soreness and tightness but also will help prevent additional knots from forming. Drink lots of water, stretch as much as you can without pain. There are some great yoga exercises that can be adjusted to accommodate an injured back. Check with an instructor or look for videos online. I found some good ones on Netflix streaming. Don't push yourself too much, take it easy but don't stop all activity.
  • TurtleRunnerNC
    TurtleRunnerNC Posts: 751 Member
    definitely take it easy. I would call your doctor & leave a message asking what it is ok for you to do & not do. You don't want to mess with your back.

    I understand what you are going through. I herniated a disc last week & am now on the super down low. I was just given the ok to do some light swimming. Still not cleared to even go for walks until my radiating pain subsides. I have been told pretty much nothing for 4 to 6 weeks (though I should be cleared for walking soon) .

    I have been doing a lot of reading & plan to start yoga or pilates when I can. It is important to fully heal so you don't end up sidelined for longer. Since your doctor saw you & is best informed on the nature of your injury they would be best to advise what it is ok to do / not do.

    Good luck & speedy healing!
  • wellbert
    wellbert Posts: 3,924 Member
    Did your doc give you exercises? Mine suggested cat camels/stretching/etc.
  • myfitnessnmhoy
    myfitnessnmhoy Posts: 2,105 Member
    I feel I've worked so hard these past few months in the gym esp with weights, I'm worried all this effort will go down the tubes if I have to take a lot of time off ;(

    You don't have to take a LOT of time off, but if the pain comes and goes suddenly you may be looking at a week or two for the muscles to heal up properly. Or you could just ignore it and maybe the muscles will still heal and maybe you'll mangle yourself up really badly.

    You may be able to do some arm strength work (lying on a bench, or on a static machine that you put your chest or back against and pull or push. Pull-ups may not be out of the question. You might even be safe on a stationary (especially recumbent) bike or possibly an elliptical with non-moving handholds.

    But I'd call your doctor's office back and ask more specifically about exercises, he or she will probably gladly send you some stretches that would actually be GOOD for your back and assist in the healing. Or go see a sports medicine specialist or chiropractor who specializes in these issues, and they'll probably have a great list of exercises and stretches you can do to accelerate healing and burn calories.

    Walking is almost always good.
  • Sharyn913
    Sharyn913 Posts: 777 Member
    Thanks to everyone who took time to reply!

    One of my clients at work is a Spinal Rehab facility so they can check out my back and give me a complimentary exam! =)
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