Ask a PT

156 Posts
 
Posted - 03/05/2007 :  10:08:57  Show Profile  Reply with Quote
Our user asked: "I recently saw a doctor for what was diagnosed as a strained back muscle in my middle and upper back. This occurred initially when I bent down to adjust the seat on a stationary machine in the gym. I had sharp pain that has only gotten worse over the past 6 hours. My doctor told me to rest several days, which I plan to, along with taking anti-inflammatories. My question is, how can I recover from this fully so I can resume a normal workout routine (3-4 times a week)? What exercises can I do after my pain subsides to help me strengthen my strained muscle so this can be avoided in the future? And lastly, how much time must pass and what exercise s should I provide until this fully heals? Thanks!"

Ask a PT Response: "After straining any type of muscle it is generally advised to rest and perform gentle exercises and stretches along with some form of modality (hot or cold pack). Straining your muscle in the upper and middle back could include various muscles such as your thoracic paraspinals, lats, middle/lower trapezius & rhomboids. Basically, you want to avoid any activities which would exacerbate your pain. You ask how you can recover from this fully and return to your routine of working out for 3-4 times a week, my answer would be to let pain be your guide. If it truly is a muscle strain, and you are feeling less or no pain then return but modify your routine to lighter weights, decrease duration or decrease intensity. Don't try to return your normal workout routine. Without evaluating you, I wouldn't be able to tell you what exercises to perform because I don't know which exact muscle was injured. You may want to consult with a physical therapist to determine the muscle(s)involved and to help expedite your recovery. He/she could also give you further input on how to prevent recurrence of this injury and maybe evaluate your routine for maximize outcome and performance. Thanks for using CyberPT."