A pulled lower back muscle occurs when the muscles are over-stretched or torn. This causes damage to the muscle fibers, inflammation of the lower back muscles and pain. According to the Spine-health website, rest and light exercise can help heal a pulled lower back muscle in just a few days. Swimming can be especially beneficial because it provides slight movements to the lower back without added impact or pressure on your muscles. Consult your doctor before participating in exercise to ensure you do not aggravate the injury further.
Step 1
Apply an ice pack to your lower back for 15 to 20 minutes every three hours for up to 72 hours before swimming. Ice helps to reduce pain, swelling and inflammation.
Step 2
Apply a warm compress to your muscles for up to 20 minutes before swimming, or soak in a warm bath. This should only be done after 48 to 72 hours of cold therapy. The heat can help to increase blood flow and loosen up your muscles for activity.
Step 3
Perform a light warmup for three to five minutes to prepare your muscles for swimming. Walk around before getting into the water, and swim at a slow pace before starting your usual swimming workout.
Step 4
Start slowly and gradually build on your swimming sessions. Swim for five to 10 minutes the first time and see how your back feels afterward. If you have no pain, add two minutes to next session.
Step 5
Do interval swimming. Swim at a fast pace for a minute or two followed by swimming at a slower pace for twice as long. Continue this for up to 15 minutes. This helps to increase the intensity of your workout while also providing small breaks during it.
Step 6
Perform a cooldown after your finish swimming. Swim at a slow and relaxing pace, focusing on stretching your lower back and all your major muscles groups. According to the Effective Water Fitness website, cooling down can help relax your muscles and help them recover from your swim much faster.
Things You'll Need
- Ice pack
- Warm compress
