Pulled muscles or muscle strains in the back are common injuries, according to MayoClinic.com. Symptoms of a pulled back muscle include pain, swelling and limited mobility in the affected area. MayoClinic.com recommends rest, ice and compression, until the muscle heals. Over-the-counter medications can also relieve some of the initial pain and swelling. Once the acute pain has passed, light exercises can restore range of motion to the back muscles. Consult your physician before beginning any exercise program, especially when recovering from an injury.
Cat/Cow Stretch
The cat/cow stretch flexes and extends the spine through its forward/backward range of motion. Begin on your hands and knees, with your hands beneath your shoulders and your knees beneath your hips. Draw in your abdominal muscles and gently curve your spine upward, like a frightened cat. Hold the pose for 10 seconds then gently release back to your original position. Lift your head toward the ceiling, point your chest forward and tilt your tailbone back until your spine curves downward, like a cow with a swayed back. Hold the pose for 10 seconds then gently release back to your original position. Repeat each pose four times.
Supine Pilates Twist
The supine Pilates twist rotates the lower spine. For a simple stretch, start on your back with your legs on the floor and your arms extended in a "T." Engage your abs and bend your knees so that the soles of your feet lie on the floor. Tilt your knees to the right, as far as is comfortable without raising your left shoulder off the floor. Hold for 10 seconds, or as long as is comfortable, and return to center. Tilt your knees to the left, hold and return. To strengthen your back muscles, lift your feet so that your calves lie parallel to the floor and slowly tilt left and right in a slow, controlled motion, using only the muscles in your back and abs. For more intensity, extend your feet toward the ceiling and tilt left and right with your legs straight. Perform four repetitions of the stretching exercise and up to 10 repetitions of the strengthening exercise.
Standing Side Bends
Standing side bends work the back through its lateral range of motion. Stand with your feet at hip width and your hands on your hips. Raise your right hand over your head and engage your abs. Let your upper body gently drift to the left until your right hand points toward the left wall. Your hips should remain stable. Hold the pose for 10 seconds, or as long as is comfortable, return to center and then stretch the other side.
Stability Ball Reverse Crunch
The reverse crunch strengthens back muscles and works the spine through its forward/backward range or motion. Lie face down with a stability ball under your hips, and your legs extended behind you, with your toes on the floor. Curl your upper body around the ball so that your head touches the floor. Clasp your hands behind your head and use your back muscles to lift your torso parallel to the floor in a slow, controlled motion. Release back to the floor and repeat five to 10 times, depending on your fitness level. Rest for up to 60 seconds and repeat another five to 10 repetitions.
Stability Ball Crunch
The stability ball crunch strengthens the abdominal muscles and works the back through its forward/backward range of motion. Sit on the ball with your knees bent 90 degrees and your feet at hip width. Walk your feet forward so that your lower back rests on the ball and your thighs and buttocks are parallel to the floor. Cross your arms at your chest, tuck your chin and curl up into a crunch in one slow, controlled motion. Release and repeat five to 10 times, rest, and repeat one more set.
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