Daily Mobility Exercises by Dr. Kelly Starrett Forums Back Pulled muscle in lower right back

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    • #71470
      AvatarRobin Dale

      I pulled a muscle in my lower right of my back about 3 weeks ago. Excruciating pain if I moved the wrong way. I gave it two weeks to heal, no exercise. I worked out again after those two weeks and a day later the pulled muscle was back in action. Do I keep working out with it? Do I take more time off? Stretch? What is the remedy to something like this and how do I fix it?

    • #76204
      AvatarKristian Klausen

      Muscles in your back are designed to stabilize the spine. My first priority in coaching is to teach proper abdominal bracing and to learn to hip hinge. If you’re pulling muscles or cramping anywhere in your torso then it almost always means you’re using spinal stabilization muscles (designed to be static during movement) to move weight. Deadlift, for example, should involve glutes and hamstrings as primary movers and there should be ZERO change in spinal position, ESPECIALLY at the lumbar spine. I drill into my members that deadlifts, cleans, snatches, KB swings, and anything that involves hip extension should NEVER cause fatigue or dynamic stress on the back muscles. So… http://breakingmuscle.com/mobility-recovery/how-are-we-still-getting-it-wrong-abdominal-hollowing-vs-bracing; check that article out and work on stabilizing your lumbar spine and hip hinging. That’s my 2 cents anyways.

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