What to do if you sprain your back

When we are exercising or moving things, if we are not well prepared, it is easier to get injured. The injured part will appear in different parts of the body depending on the situation at the time. Although the chance of back injury is relatively small, it can happen. When you injure your back, you should pay attention to getting more rest, eat a light diet, and of course go to the hospital for treatment in time.

First, absolute bed rest

Especially when the back muscles are strained and very painful, you must rest in bed and avoid moving around. If you move back and forth, the muscle strain will become more serious. At this time, if we do not walk back and forth, we can control the development of muscle strain well.

Second, apply hot compress more often

We can apply hot compress 24 hours after the back strain. Hot compress can quickly improve the back strain. What we need to pay attention to most is that if the strain is very painful at the beginning, we should choose cold compress and never hot compress.

Third, choose plaster

Back muscle strain is largely caused by lack of exercise or excessive exertion. Once the strain is confirmed, we can go to the doctor to prescribe some plasters, or buy some plasters to treat muscle strains ourselves. General anti-inflammatory and analgesic plasters are also acceptable.

Fourth, nutritional supplement

When our muscles are strained, our bodies are most lacking in nutrition. It takes 100 days to heal a broken bone. Although we have only strained our back muscles, we still need to actively supplement our nutrition. When the nutrients are sufficient, the pain in our body can be relieved well. Eating more fresh fruits and vegetables can supplement vitamins, and you also need to eat some protein-rich foods.

Ways to prevent sprains

1. Preparation before labor

The waist and back should be properly exercised before starting work to reduce the occurrence of accidents; this is especially true for those who occasionally participate in physical labor or strenuous exercise.

2. Master the essentials of physical training (exercise)

Any sport has its own very scientific training principles that conform to anatomical and physiological requirements. They have been repeatedly modified in practice and have been proven to improve competitive ability and prevent sports injuries, including preparation before strenuous exercise. Therefore, training must be carried out in accordance with these principles. Do not cause injury by acting on your own.

3. Do what you can.

For all kinds of labor and exercise, everyone should perform according to their own physical ability and never force themselves to avoid accidents that may cause more harm than good.

4. Waist protection

For activities that require weak lower back muscles or require high intensity, the lower back should be protected with a wide belt in advance to increase the strength of the lower back muscles, just like the wide waist protectors worn by weightlifters or wrestlers.