What to do if you have a lumbar muscle strain? It turns out there are 9 ways to deal with it

As people grow up, they begin to not pay attention to their sitting and writing postures, which leads to constant tension in the waist muscles. Once they carry something heavy or exercise inappropriately, it is easy to cause lumbar muscle strain. So what should you do after a lumbar muscle strain? In fact, there are 9 ways to deal with it. The first is to rest in time.

1. Rest: If you feel any abnormal pain in a certain part of your body during exercise, don't continue. You should relax and rest completely. 2. Find out the injury:

Gently rotating the injured area and performing random gentle movements can help you determine which muscles, tendons, and ligaments are painful or injured so that you know where to focus your therapeutic movements and which movements to avoid during intense exercise.

3. Do not increase the burden on the injured area:

After finding out the injured part, not only should you avoid doing exercises that affect the injured area, but you should also be careful not to add burden to the injured area during your daily activities. For example, if you have lower back pain, don't lift heavy objects, and if you have foot pain, avoid running.

4. Bypass the injury and take the "active rest method":

The human body has more than 600 muscles. Therefore, even if you injure 100 muscles, you still have more than 500 muscles to train. All muscles should be exercised to improve your health and achieve balanced development. At the same time, you can strengthen the femur, which is the main weight-bearing part. There will be muscles around the injured area that can be moved as desired. For example, injured or taking over tibial muscles hinder the entire squatting movement, but half squatting is still allowed. However, you must be careful when doing it. If you feel uncomfortable during the activity, you should let the entire injured muscle group rest.

5. Cold Compress:

After a muscle strain, cold treatment should be performed immediately - flush the area with cold water or apply ice cubes wrapped in a towel, then wrap the injured area with a bandage to prevent swelling. While relaxing the muscles of the injured area and raising the injured limb, you can take some painkillers and hemostatic drugs. Remove the bandage after 24 to 48 hours.

6. Promote local blood circulation:

Try not to do it within 24 hours of a sprain. You must carefully measure the injured part and find a movement that can gently move the injured part. This movement can promote blood circulation, replenish fresh nutrients and remove waste substances.

7 Gently stretch:

Slowly stretch the injured area until you feel slight resistance, then try to relax the injured area. When doing this, try to stretch further. When the muscles are stretched and relaxed, more therapeutic blood will flow to that area, and it will heal faster. However, if you stretch too much, it will lead to worsening of the trauma and even re-injury.

8. Massage:

Gentle massage can directly increase blood flow. You can rub yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows massage give you a massage. This is usually done 24 hours after the injury.

9 Heat:

Heat can promote blood flow to the body's surface by virtue of the body's natural cooling reaction. Heat can also reduce the tension in injured muscles, thereby speeding up blood circulation and bringing more nutrients to the muscles. This is usually done 24 hours after the injury. Such as moxibustion, electrotherapy, etc.

What to do if you have a lumbar muscle strain

Precautions

If the muscle strain is severe, such as when the muscle belly or tendon is broken, you should rush to the hospital for surgery to suture it.

In the near future, you should reduce the amount of exercise and gradually increase the intensity of training.

Sufficient attention should be paid to the recovery period.