What to do if you strain your lumbar muscles? Recover quickly, this will help you recover

If you suffer a lumbar muscle strain, you need to pay attention to many things in your daily life in order to recover as quickly as possible. Especially if you suffer a lumbar muscle strain during bodybuilding training, you should stop training, rest more, massage more, or apply ice to speed up blood circulation in the injured area.

1. Rest

If you feel any abnormal pain in a certain part of your body during bodybuilding training, don't continue. You should relax and rest completely.

2. Understand the injury

Gently rotate the injured area and perform random gentle movements to determine which muscles, tendons, and ligaments are painful or injured so that you know where to focus your treatment movements and which movements to avoid during intense bodybuilding training.

3. Do not add burden to the injured area.

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

4. Exercise around the injury

Adopt 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, the femur, which is the main weight-bearing part, can be strengthened. For example, injured or taking over tibial muscles hinder the entire squatting movement, but half squatting is still allowed. However, it must be done with caution. If you feel uncomfortable during the activity, you should let the entire injured muscle group rest.

5. Promote local blood circulation

The injured part must be carefully measured, and a bodybuilding training movement that can gently move the injured part must be found. This movement can promote blood circulation to replenish fresh nutrients and remove waste substances.

6. 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 they will heal faster. However, if you stretch too much, it will lead to worsening of the trauma or even further injury.

7. 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.

8. 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.

9. Ice

Heat is often used for long-term treatment after an injury, and should not be used as emergency treatment. Heating the injured area immediately after an injury can cause swelling and further tissue damage. Generally, ice can reduce swelling within 48 hours after an injury.