Suffering from a pulled upper back muscle can be an agonizing experience. These types of back injuries often occur due to a sudden or unexpected movement of the upper body, especially when lifting heavy weights without stretching.
Medical professionals and health care experts believe that pulled upper back muscles occur due to the gradual tightening of muscles as a result of overuse. This can lead to persistent muscle spasms that can compromise blood circulation and cause eventual muscle weakness.
In this article, we will discuss how to treat a pulled upper back muscle as well as what the most common causes for its development are.
Ice and heat therapy: This may be done by simply applying ice to the affected joint to help reduce pain and swelling. Using an ice pack is ideal, but ice cubes in a towel or a bag of frozen vegetables will also do the trick. It is recommended to ice the affected part of the body for about 15 to 20 minutes every two to four hours for the first 48 hours. After this time, applying heat to the area with a hot water bottle or a heating pad in 20-minute intervals will encourage healing by promoting blood flow.
Massage therapy: Back muscle strains are likely to result in the formation of tender knots or trigger points causing pain and discomfort, but it can be easily remedied by applying pressure to them through massage. It is advised to use good judgment when performing any kind of massage. Massage promotes the release of feel-good endorphins and increases blood circulation.
Posture correction while seated: Whenever you sit for an extended period of time, following these tips will help prevent back pain:
Also read: Muscle knots: Causes and treatment
It is not always possible to prevent pulled upper back muscles as they tend to happen when you least expect it. However, there are a couple of things that you can do to decrease your risk. By keeping the following suggestions in mind, you can be certain you are doing the best you can to promote your well-being.
Maintain a healthy body weight: Carrying extra weight can put increased strain on your back muscles, potentially resulting in muscle strain.
Wear appropriate footwear: This will ensure that your risk of falling is minimalized. Additionally, by keeping your floors dry and non-slippery – as well as keeping your home clutter free – falling incidences are likely to become reduced.
Quit smoking: Cigarettes are a major cause of preventable disease and can affect blood flow throughout the body.
Stretch before exercise: This helps warm up the muscles to prevent strains.
Know your limits: Don’t overdo yourself when working out, as this will increase the risk of injury. A trained physical therapist can help you figure out a good routine for you.
Eat healthily: By avoiding foods that are high in calories and low in nutritional value, you can ensure you are keeping your bones and muscles strong.
Exercise regularly: This will help promote bone strength and muscle growth as well as optimal flexibility.
Be cautious when lifting heavy objects: Be sure to keep your back straight and bend at the knees. Do not twist while lifting heavy objects, as this will promote injury.
If you are suffering from persistent muscle strain or need some assistance performing exercises, seeking out your doctor or a trained physical therapist can help you find the best therapies for your particular condition.