Exercises for Pulled Muscles in Back

By Steve Silverman

Exercises are a vital part of rehabilitation after pulling muscles in your back. At first, you will need to rest your back after a moderately pulled muscle. But after the pain has subsided and you are starting to feel less discomfort, it is important to put the work in to get your back healthy again. You don't have to overdo it in order to get your back in good shape.

Exercise ball workout

Get a large exercise ball and balance yourself on it. Put your stomach on the middle of the ball and then roll toward your neck. As you get to that spot, roll back toward your stomach. Repeat this 10 times.

Seated row

Sit down on a backless stool with both feet placed evenly on the floor. Place your arms in an "L" position directly in front of you. Slowly bring your elbow back about 12 inches, hold it for a count of three and then return your arms to their original position. Repeat this exercise 15 times.

Knee to chest

Lie down with your back on the floor. Bend your left knee and place both hands underneath it. Bring your left knee slowly to your chest and hold it for a count of three once your get your knee within 6 inches of your chest. Return your knee to its original position and then do the same with your right knee. Repeat the set 15 times.

About The Author

Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.


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