How to recover low back pain after hard pulling? Low back pain is one of the most common physical discomfort after hard stretching, which not only leads to physical discomfort, but also affects daily life and work, as well as subsequent continuous training. So how to recover from back pain after hard pulling?

Low back pain after hard stretching 1 How to recover? Identify the causes of low back pain after hard pulling.

Low back pain after hard stretching may be caused by muscle soreness and muscle strain. We should identify the causes of low back pain to help recovery.

1, waist stretching. Normal muscle soreness will be relieved after stretching, or there will be no pain change; But muscle strain will obviously aggravate the pain after stretching.

2, muscle soreness is slowly accumulated, and muscle strain is sudden, often without pain, and then suddenly the muscles will be pulled because of the wrong action, and there will be obvious and severe pain immediately. Generally, wrong actions such as bending over and stretching back are easy to cause lumbar muscle strain.

What should I do if my muscles ache after pulling hard?

Active exercise

Active exercise can also be called active rest. Compared with complete static rest, that is, passive rest, active rest can better help muscle recovery, thus relieving muscle soreness.

You can choose to take a walk for active rest. When you stop the hard pull training, you can walk for about 20 minutes every day to promote physical recovery.

Cold and hot compress

Hot and cold stimulation helps to relieve muscle soreness. The method is cold compress and hot compress alternately 15 minutes. Cold compress can wrap the ice with a towel, and hot compress can soak the towel in hot water and twist it slightly (without wringing it out). This cycle, the specific number of alternating depends on personal comfort.

Take a hot bath.

After half an hour's hard pulling, you can take a hot bath, and after two or three days' rest, you can also take a hot bath every night. This helps to dilate subcutaneous blood vessels, speed up blood circulation, help nutrient transport, promote muscle recovery and relieve muscle soreness.

Massage massage

After a hard day's pulling, you can massage your waist, promote local blood circulation and accelerate muscle recovery. Massage can be done by yourself, of course, you can also go to the massage shop to relax.

What should I do if I pull my waist hard?

stop motion

If you find a lumbar strain after practicing hard pulling, you should stop exercising immediately to prevent more serious injuries.

Reduction of facet joint

Bending over when pulling hard is a big no-no. If bending down hard leads to dislocation of facet joints, you can only go to the hospital for reduction and treatment. After manual reduction by an experienced doctor, the symptoms will get better immediately, and then you can fully recover. If you rely on yourself, it is difficult to recover on your own.

The symptoms of lumbar facet dislocation are severe local pain and severe lumbar mobility limitation.

Cold compress waist

After lumbar strain caused by hard pulling, plaster, hot compress and massage cannot be applied for 1-2 days. At this time, it is best to apply cold compress properly to contract local blood vessels and reduce the occurrence of inflammation. The method is to wrap ice cubes in a towel or bag and apply them to the sprained waist for 20 minutes at a time and every 4-6 hours.

Hot compress waist

Three days after lumbar strain is the recovery stage of lumbar muscles. At this time, cold compress can no longer be carried out, but hot compress should be carried out to help local blood circulation, relieve the tension of injured muscles and promote the healing of muscle tissue. The method is to apply a hot towel to the waist injury.

Application processing

After two or three days of lumbar strain, Xiao Zhong Zhitong Tincture, Yunnan Baiyao, Zhitong Ointment and other drugs can be applied externally to promote blood circulation, remove blood stasis, reduce swelling and relieve pain, thus promoting the recovery of the waist.

Take painkillers

If the waist pain is unbearable and seriously affects daily life, then you should go to the hospital for treatment at this time, but before going to the hospital, you can take painkillers such as aspirin orally to help relieve the pain.

Appropriate activities

After the waist strain caused by hard pulling, you can take appropriate activities, such as walking, or slightly move your waist (it is better to feel no pain) to make the injury recover as soon as possible.

See a doctor.

If the waist strain is red and swollen, the pain is severe and unbearable, or it has not recovered for too long, it means that it cannot be handled by itself, or it is not handled properly. At this time, you should go to the hospital in time to get safe and effective treatment.

How many days can you recover from back pain after practicing hard?

Lumbar muscle pain caused by normal training can generally be recovered in 3-5 days. Under normal circumstances, people who regularly exercise their waist tend to have less backache and recover quickly, while those who have not exercised for too long or do hard pull training for the first time tend to recover slowly.

If the wrong action leads to lumbar muscle strain, then according to the strain, it can be recovered in half a month as short as several months as long.

How to recover the symptoms of low back pain after male hard pulling?

First, low back pain caused by lumbar muscle and ligament injury. Lumbar spine is the load-bearing bone of human body, which needs the support of surrounding muscles, ligaments and fascia. Acute trauma and chronic strain can lead to low back pain. Lumbar muscle injury is usually the sacrospinous muscles on both sides of the spine. Ligament injuries are mostly lumbar interspinous ligament or supraspinous ligament. Local tenderness, percussion pain. The spine bends sideways due to muscle spasm, and the activity is limited. Standing for a long time, getting worse after fatigue. Acute lumbar sprain, local hormone blocking treatment is very effective.

Second, lumbar disc herniation. Intervertebral disc, that is, the cartilage disc (pad) between two vertebrae, plays a buffering role on the vertebral body. When trauma, chronic strain and degeneration of spinal joints lead to disc herniation or bulging. Prolapse mostly occurs between lumbar vertebrae 4-5 or between lumbar vertebrae 5 and sacrum 1. Disc herniation can squeeze adjacent spinal nerves, causing low back pain, or accompanied by radiation pain in one lower limb. Local tenderness, percussion pain, limited waist flexion. 70% ~ 80% Achilles tendon reflex disappeared and limb elevation test was positive. CT or MRI scanning is an important basis for the diagnosis and location of disc herniation.

Third, bone and joint metabolism disorder. Osteoproliferation and osteoporosis are very representative. Bone hyperplasia can compress nerves and cause low back pain. Hyperplasia can form a bone bridge between the upper and lower vertebrae, which greatly limits the activity of the vertebral body and causes low back pain. Severe osteoporosis leads to the decrease of bone density and bone hardness. Brittle bone is easy to be complicated with lumbar compression fracture, kyphosis deformity and gravity line change, which leads to low back pain.

Fourth, non-spinal low back pain. Urinary system diseases with low back pain are very common, such as nephritis, nephroptosis, kidney calculi's disease, severe hydronephrosis, renal tumor and chronic prostatitis. In addition, abdominal diseases, such as pancreatic cancer, liver cancer, gallstones, cholecystitis and so on. , sometimes complicated with back pain. Non-spinal low back pain is different from spinal low back pain, which is easy to differentiate and diagnose, but sometimes it is misdiagnosed as spinal low back pain.