Sometimes it hurts only for a moment. When people bend down suddenly and exert themselves, there may be a sprained waist. Some people often have unbearable low back pain after spraining their waist, and even need to keep the state when they are injured, and they can't move for half a minute. At this time, they need to see a doctor in time. At the same time, you can also exercise properly to make the lumbar sprain recover faster.

After 2 ~ 3 weeks of sprain, the injury basically recovered, and you can gradually start functional exercise of back muscles. Start with the active contraction of muscles at rest, and then increase the amount of exercise after no obvious pain to restore the muscle strength of the waist. In addition, people who are sedentary or standing for a long time should also strengthen their back muscles.

◆ Prone position exercise:

1. Raise your head, put your arms around your chest and lie prone. Keep the upper limbs close to the sides of the trunk and straighten. Hold your head up and chest out, and practice again and again.

2. Straighten your legs: The basic posture is the same as before, and you will change your head and chest to straighten your legs and practice repeatedly.

3. Raise your head, hold your chest and lift your legs (also known as the flying swallow style): combine the first two, take the abdomen as the bed, and lift your head, hands, chest and lower limbs together, repeatedly.

◆ Back extensor exercises in supine position;

1. Five-point support method: Take the supine position, bend your elbows and knees on both sides, support your head, feet and elbows at five points, and bend your waist hard (you can also bend your waist with your palm) and practice repeatedly.

2. Three-point support method: After five-point support exercises, people with good waist muscles can put their arms on their chests, support their heads and feet at three points, and do arch exercises hard and repeatedly.

3. Four-point support method: On the basis of the former, the arch bridge practice with four-point support is repeated.

◆ Waist gyration. Stand with your feet shoulder width apart, with your hands akimbo, and rotate your waist alternately clockwise and counterclockwise, from slow to fast, from small to large, repeatedly.

Swimming is also a good way to exercise the waist, especially breaststroke.

If the lumbar sprain must reach the point where you can't move, you must pay attention to seeing a doctor in time and let the doctor help you. If it is only pain and mobility inconvenience, friends can do some of the above actions under the guidance of doctors on the premise of paying more attention to rest. Proper exercise can make the lumbar sprain recover faster.