How to recover from a sprained waist? 6 tricks to master

A sprained waist is caused by twisting the muscles or ligaments of the waist during human exercise or physical work. After a sprained waist, you will feel unbearable soreness, numbness, severe pain, etc. in the waist. If not treated in time, the pain will become more and more severe, which can easily lead to damage to the waist joints and cause diseases such as lumbar disc herniation. There are many ways to recover after a sprained waist. You can use drug therapy, apply some pain-relieving and blood-activating external plasters, or use ice therapy to relieve waist pain. Pay attention to rest and avoid strenuous exercise to avoid damage to the waist joints.

Fast recovery from back sprain

1. Lie down as soon as possible

After a back sprain, you should lie down as soon as possible to reduce the stress on the muscle fascia tissue or the pressure on the lumbar spine to relieve pain. For more severe sprains, bed rest should be maintained for at least 5 to 7 days.

2. Cold compress

Wrap ice cubes in a plastic bag and wrap a thin towel around it, or directly soak a towel in cold water and apply it to the painful area. This can directly relieve pain. More importantly, cold compress can cause capillaries to contract and reduce bleeding in muscle fascia tissue. Change the towel every 1-3 minutes of cold compress, and do this for 5-10 times. The application time should not be too long, otherwise it will affect the normal blood circulation and have the opposite effect.

3. Do not massage

Do not massage blindly during the acute phase, otherwise it will aggravate the bleeding of muscle fascia tissue or cause intervertebral disc injury.

4. Hot compress

After 48 hours, the damaged capillaries have stopped bleeding and you can now apply hot compresses. Hot compress can promote the absorption of blood stasis and blood circulation, so that soft tissue can be repaired as soon as possible.

5. Physical therapy

After the pain and spasm symptoms improve, you can do some physical therapy appropriately to speed up recovery from the injury. There are many ways of physical therapy, including manual reduction, infrared, local massage, acupuncture, and external application of Chinese medicine, etc., which should be determined according to individual circumstances.

6. Medication

When resting in bed, you can apply analgesic, antispasmodic, hemostatic and detumescent ointments externally, but be careful not to use them if the skin is damaged. If necessary, anti-inflammatory, analgesic and neurotrophic drugs can be added.

Why does a back sprain occur?

First, many people are busy and stressed at work, and they work against the clock. Even when their nose itches or they want to sneeze, they are unwilling to follow their natural physiological reactions and change their posture to "cooperate" with the protection of their lumbar spine. Second, modern people's lives are becoming more and more comfortable. They sit on the sofa or sleep on soft beds when they go home and drive when they go out. In addition, they need to sit for a long time at work and lack the necessary physical exercise. Over time, this will lead to poor strength of the deep waist muscles and a gradual decline in the function of protecting the lumbar spine. At this point, a small action like sneezing can easily cause problems. Third, for middle-aged and elderly people, changes in the nucleus pulposus of the intervertebral disc may cause lumbar disc herniation. The nucleus pulposus is located above and below the intervertebral disc. It is composed of 75% to 90% water and has expandability and elasticity. In the elderly, the water content of the nucleus pulposus will drop below 70%, and functions such as balance and buffering will decline. Under the action of sudden external force, the nucleus pulposus is prone to protrusion, compressing and irritating the nerves.