Ouch! A Guide to Healing a Pulled Spinal Muscle

Ouch! A Guide to Healing a Pulled Spinal Muscle 

Have you recently pulled a spinal muscle? These important muscles are crucial in supporting good posture and any activity (driving, sitting, walking) can be more difficult when you have an injury. In this comprehensive guide, we will explore strategies to ease your discomfort and restore function to your pulled spinal muscles. 


Follow these tips for pain-free movement and enhanced well-being!


Understanding Why Pulled Spinal Muscles Are So Painful

The spine is where all of the nerves in your body originate and is the foundation of your structural anatomy. Many bones and muscles support the spine and its functions, but it is very easy, and common, for these pieces to fall out of alignment and impact our day-to-day tasks. 


Let’s say you’re picking up a grocery bag from off the floor when suddenly, you feel an unexpected twinge in your back. This sharp pain might be a pulled spinal muscle, which will cause discomfort and limited mobility until rectified. This can be worrisome, but don’t worry! We’ll get you back on track. 


First things first, take a deep breath and give yourself some much-needed rest. Applying a cold compress or ice pack can help reduce inflammation and offer some relief. And remember, reaching out to a healthcare professional like Dr. Lisa is always a smart move to craft a personalized plan for your recovery.


Gentle Strategies for Healing a Pulled Spinal Muscle

1. Stretch with Care

As you start to feel better, gentle stretches can work wonders for releasing muscle tension and enhancing flexibility. Ease into exercises that elongate the spine like cat-cow poses, seated forward bends/pike stretches, and supine twists. Just go at your own pace and listen to your body’s signals—it’s your best guide!


2. Develop Core Strength For Stability

A strong core provides essential support for the spine. Engaging in exercises that target the abdominal and back muscles, such as planks, bridges, and bird-dog poses. Start slow and gradually increase the intensity. You’ve got this!


3. Team Up with the Experts

If the pain persists or you need a helping hand, it’s time to bring in the professionals. Connect with functional medicine practitioners who specialize in chiropractic and bodywork. Functional medicine practitioners can offer personalized care tailored to your unique needs and help you avoid injuries in the future. In many cases, pulled spinal muscles are caused by other structural imbalances. If we can address deficiencies in lifestyle and nutrition, we can strengthen your muscles so that they don’t fall under so much strain.


Nurturing Spinal Muscle Health for the Long Haul

Now, let’s shift our focus and talk about how we can keep those muscles in optimal shape for the long run—because prevention is the ultimate goal!


1. Exercise Routine

Regular physical activity is key for maintaining healthy joints. Low-impact exercises like walking, swimming, or cycling promote joint mobility and cardiovascular health. Remember, it’s not about being the next Olympian, but about following your personal journey!


2. Gentle Strength Training

Strengthening muscles around the joints can provide stability and protect against wear and tear. Play around with light weights or stretchy resistance bands to strengthen your major muscle groups. And don’t forget to warm up before and cool down after each session. Your joints will thank you with a high-five!


3. Nourish Your Joints

A balanced, colorful diet plays a major role in joint health. Incorporate foods rich in omega-3 fatty acids, such as fatty fish, chia seeds, and walnuts, which possess anti-inflammatory properties. Colorful fruits and vegetables are full of great antioxidants, while supplements like glucosamine or turmeric may be beneficial– be sure to chat with your healthcare professional about these supplements!


4. Tune in to Your Body

Our bodies have their own unique languages and listening to what they’re saying is extremely important for our overall health. You can modify or substitute any activities that cause pain or discomfort. Every individual body is different, so respect your body’s limitations and practice self-care.


Spinal Health, a First Step Toward Whole-Body Wellness

Before closing out, let us re-emphasize the importance of taking care of your spinal alignment and health, as well as overall muscle health. If you recently pulled a spinal muscle, Dr. Lisa encourages you to approach recovery with patience and seek professional guidance as needed. By implementing gentle strategies, prioritizing joint-friendly exercises, and embracing a nourishing lifestyle, you pave the way toward pain-free movement and improved well-being. 


Plus, consider regular chiropractic work. By aligning the spine, you can unlock your body’s full potential. A crooked spine can cause blockages and imbalances throughout the body. We’re not just talking back pain. We’re talking digestion, toxic detox, and more. There are so many reasons to take care of your spinal health.


Remember, your health is your most valuable asset—cherish it!



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