Hurt back doing barbell shrugs.

[FIF]

I hurt my back on Saturday doing heavy barbell shrugs and somehow pulled a muscle under my lower right scapula. What I did wrong is i pulled with my back instead of my traps. It hurts real bad. I couldnt train today so i took it off.

My question, Is there a way to build these muscles up so to reduce injury?

Fif

[BIG SMT]

Well you know what you did wrong, so after you heal don't "cheat" the weight up using the wrong muscles. Secondary muscles will strengthen with the traps just keep your lifts under control. It may take longer to heal than you think it will, but don't push it until your ready. I hurt my left lumbar area doing some rigged Tbar rows, and it took 6 weeks before it felt good enough to continue training.

[Killer]

Let it heal up before you try anything else.

Like Big SMT said, those muscles will strengthen up. I doubt you need anything specific rehab type exercises. More of a freak thing.

After at least 72 hours you can start some massage in the area. A general warm-up massage around the area then have someone dig with thumb or elbow and try to release the spasm/trigger point.

[FIF]

Thanks for the heads up on that.
Its pretty painful...even to breathe. But It just means i need to do more focus on it.

[RagingBull666]

stay light, you went to heavy and as said cheated it up. Bad form and heavy weight equals an injury.