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Pulled Muscle? No Problem—Do This!


I recently experienced a week where I had a bad cold and pulled a muscle in my lower back that caused a lot of pain. I was perplexed as to what I should  do as far as working out that week. After all, I didn’t want to succumb the couch after work.

I kept my appointment with my personal trainer, Stephanie Pipia, despite my ailments. She took it easy on me—thank goodness! She taught me how to do exercises to strengthen my lower back and my core including core planks, glute bridges, deadlifts and exercises to improve my posture. I learned that if my core is strong I’ll be less likely to get back injuries, which was eye-opening. Maintaining flexibility and mobility through the hips, spine and hamstrings is also important, so we worked on those exercises as well.

As for my cold, Stephanie says that depending on how sick you are, you may want to rest and skip the gym. But if exercise is part of your daily routine, some light cardio on the stationary bike and light circuit training can’t hurt. Stephanie also recommended sitting in the steam room after a workout to clear up any chest and sinus congestion. But she also pointed out that if your symptoms are persistent, you should visit the doctor to rule out an upper respiratory infection, in which case, exercise may have to be put on hold.

I followed her tips and am feeling better already!

Our 2012 Weight Loss Diary writer, Yasmin, is a 32-year-old web content producer who is looking to get healthy and love her body! Follow along on her year-long weight loss journey!

Who’s helping Yasmin? Tiara Coaching Life coach Alison Miller, Ph.D, nutritionist Keri Gans, R.D, and Equinox personal trainer Stephanie Pipia.


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