Pulled muscle :( What happened & what I’m doing now!

At the moment I am out of the gym due to pulling a muscle in my back 😦 So I am fairly miserable not being able to do classes and very limited on what exercises I can do.

I was in a minor car crash about 11 years ago where I suffered a soft tissue injury to my back. It took quite a few years, probably about 5 years to recover from it so I am very weary of hurting my back.

I instantly knew something was up when I felt the first pain in my back and was quite devastated, I’m not going to lie.


I have grown a love for fitness classes. I love the fitness aspect, the accomplishment I feel after classes, mental aspect and the socialising with all the other girls.

After 2/3 days my back started feeling much better. I could move around more and do basic things but I still wasn’t 100%. 

I am not one to take pain relief medicine regularly. I felt that if I was medicating I wouldn’t truly know if I was feeling better. I only took paracetamol once.

I did lots of basic stretching to gently stretch my back and did this 3-4 times a day for about 5 days.

Stretching helped so much it was unbelievable, it helped me get through the day and do basic mummy/household duties.

I found in the evening I would feel an awful strain so I would lie down for about 30 minutes which I found helped a lot.

On top of that, I’ve had the most annoying tickly cough which would send my back mental when I had a coughing fit 😦

7 days on and I am feeling so much better!

I find I don’t have to stretch as much and my cough is practically gone which in turn helps my back.

7 days after pulling the muscle I felt ok to do something light so a friend recommended level 1 of the Jillian Michaels 30 Day Shred.

I had to modify some moves as certain exercises were too much for back e.g bicycle kicks.

Level 1 is about 25 minutes and consists of cardio and strength training.

Cardio consists of jumping jacks, boxing, jump rope and butt kicks.

Strength training consists of ab work, lunges, push ups, squats and arm work.

They use dumbells in the video which I do not have so again I had to modify certain exercises using my kettlebell.

I did each strength and ab exercise gently and a bit slower.

Afterwards I felt great and my mood has been lifted.

I think I will have to take another few days out from classes just until I feel my back is in much better condition.

But for now I aiming to do the level 1 of the 30 Day Shred everyday just to keep my fitness up and slowly gain back some strength. 

*DISCLAIMER* I am not a fitness professional nor a medical professional. This is just my experience and would advise anyone to seek medical advice if they suffer an injury before attempting any exercise. I would also advise to seek medical advice on treatment. My back was improving everyday so I felt comfortable to slowly ease back into exercise.

Ciara ❤


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