However, you’ll need to take workouts very slow initially, because even minor strains can lead to more severe ones later. Reduce the intensity of cardio, lower the amount of weight you lift, and consider starting with yoga or body weight work as a whole. Let pain be your guide.
Is it OK to exercise with a strained muscle?
3 to 21 days after your injury: Start to slowly and regularly exercise your strained muscle. This will help it heal. If you feel pain, decrease how hard you are exercising.
Is it better to rest or exercise a pulled muscle?
“The most important treatment for acute muscle strain is rest,” he explains. “Continuing to stress a pulled muscle could result in further damage to muscle and a much longer healing time. Icing can be very beneficial immediately after the injury and for two to three days after to limit swelling.
How long should you rest a strained muscle?
Rest: Rest your muscle to allow your injury to heal. When the pain decreases, begin normal, slow movements. For mild and moderate muscle strains, you should rest your muscles for about 2 days. However, if you have a severe muscle strain, you should rest for 10 to 14 days.
Is exercise good for a pulled back muscle?
Treatment. In addition to medicine, dietary supplements and other treatments, exercise can be greatly beneficial to heal a muscle strain.
Should I stretch a strained muscle?
While it may seem counterintuitive, stretching a strained muscle only makes it worse. Your best bet involves avoiding any movement that agitates the affected area and continue to rest until the pain subsides. Light stretching can assist with a minor strain, but only if incorporated a few days after the injury occurred.
How can I speed up muscle recovery?
Your doctor may recommend the following at-home treatments:
- Rest. Rest the muscle for a few days or until your doctor gives you the okay. …
- Ice. Apply ice to the injury for 20 minutes each hour you’re awake. …
- Compression. Wrapping the muscle with an elastic bandage can help bring down swelling. …
- Elevation. …
- Medication. …
Can a pulled muscle get worse?
In most all cases, pain from a pulled back muscle gets better after only a few days. But if it lasts for more than a week or two or the pain is severe, it’s time to call your doctor.
Is heat good for a pulled muscle?
A pulled muscle should first be treated using the R.I.C.E. method. During the first 72 hours, heat should be avoided to prevent increased swelling and inflammation. After about 72 hours, heat can be incorporated into treatment to increase blood flow and aid the overall healing process.
How do you know if you strained a muscle?
Swelling, bruising, or redness due to the injury. Pain at rest. Pain when the specific muscle or the joint in relation to that muscle is used. Weakness of the muscle or tendons.
How long does muscle pain last?
Muscle soreness is a side effect of the stress put on muscles when you exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is completely normal. DOMS usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 24-48 hours after the exercise.
How can you tell the difference between a muscle strain and muscle soreness?
The difference between soreness and a pulled muscle
With muscle soreness, you won’t feel it until a day to two later. With a pulled muscle however, the pain is usually immediate.
Should you massage a pulled back muscle?
Therapeutic massage may help relax tight muscles and increase circulation to promote healing. If you feel the early signs of a pulled back muscle, massage may help relieve pain and increase range of motion. Be sure to let your therapist know about any discomfort you feel so they can tailor their treatment accordingly.
What helps a strained back?
What’s the Treatment for Low Back Strain?
- Ice your back to reduce pain and swelling as soon as you injure yourself. …
- Apply heat to your back — but only after 2-3 days of icing it first. …
- Take painkillers or other drugs, if recommended by your doctor. …
- Use support.
How should I sleep with a pulled back muscle?
1. Sleep on your side to relieve pain from a pulled back muscle
- Avoid a tight curled-up fetal position (knees pulled in toward the body), and instead sleep with your body slightly elongated.
- Slip a slim pillow between your knees to support the natural curvature of your spine.