What should I do if I hurt my waist during exercise? 1. rest: lie still on the hard bed, and keep quiet with pillows (or sandbags) on both sides of your waist. Holding your knees with both hands can relieve the pain.
2, guidance: through the strange point guidance or acupoint low back pain. On the back of the hand, between the second, third and fifth metacarpals, the midpoint between the wrist transverse stripes and the metacarpophalangeal joints. Two o'clock on one side. Lead or leave the needle for 20 minutes, three times a day, and at the same time make the patient stretch and flex 10 times or more, with obvious analgesic effect.
3. Hot compress: cover the waist with a thin cloth, apply the wrung hot towel to the affected area, and then cover it with a soaked hot towel to keep warm. Replace it every 3 minutes and keep it hot for 20-30 minutes each time. You can also wrap the fried salt or sand in a cloth bag for hot compress, but pay attention to the tolerable temperature.
4, massage: use "massage" to relax the waist muscles, twice a day, 20-30 minutes each time.
5, prevention: when the pain is greatly reduced, quickly exercise the waist muscles to prevent muscle and ligament adhesion and from acute to chronic. On weekdays, we should strengthen waist exercise, enhance muscle strength and prevent recurrence. When grasping a heavy object, spread your legs first, then bend over and stretch your waist, and then lift the heavy object after the posture is stable.
6, waist rubbing method: the waist is bent forward, and the waist is rubbed with the palms of both hands to generate heat, about 2 minutes.
7. Bad luck method: patients and their families stand back to back, with elbows bent to block each other. Then the family bowed their heads, picked up the patient, gently shook him from side to side, and let his feet kick up at the same time, then put them down and rest for a few minutes. Generally, after several times, low back pain will gradually improve.
8, squatting method: let the patient squat, hands, arms straight up, palms facing each other. The other person squats down and pinches the left and right acupuncture points at the most painful part of the patient's waist with his right thumb and middle finger, which makes the patient feel pain and comfortable. Then they stood up slowly at the same time, stood still for a while, and then squatted down slowly. If you can sweat during this process, the effect will be better.
How to deal with sprain in sports? The first is protection. When you find this kind of sprain, you must pay attention to protect yourself from other sports.
The second is rest. Don't do any exercise during the injury, especially in the initial stage, so as not to cause secondary injury.
The third is ice compress. This is also the most important point. When you get an acute injury, you'd better ice it every two to three hours within 48 hours of the injury. The time of each ice compress is generally controlled at 15 to 20 minutes, and try not to exceed 30 minutes. Because if the time is too long, if the nerves around the injured part are dense, it may freeze your nerves and cause other injuries. In the process of ice compress, the human body will feel cold first, then pain, then burning, and finally the position of ice compress will be numb.
When you feel the numbness of the injured part, you can finish the ice compress in place, and repeat this operation two to three hours later until the symptoms of redness, swelling and heat pain are obviously eliminated.
The fourth is oppression. We often see that injured athletes will wrap the injured parts with a certain elastic band, because after wrapping, it will give us a kind of pressure to let the tissue fluid return to the body and avoid excessive exudation of the tissue fluid.
The fifth is to raise. Lifting means, for example, after spraining your ankle, we usually advise you to stay in bed first, and then lift your injured leg. The swelling state is due to exudation of body tissue fluid.
How to care for the waist in daily life When standing, try to keep your body upright, hold your chest out, and keep your waist right above the pelvis. This is the most labor-saving, and it is not easy to get hurt after standing for a long time. Many people are used to standing with their bodies leaning to one side and supported by one leg. This posture makes the pelvis tilt and the waist is unbalanced. There is also a "big belly" caused by obesity, which makes the waist stressed too much and the back muscles overloaded. These two postures are easy to cause muscle strain and low back pain for a long time.
Compared with supine and standing posture, sitting posture has the greatest stress on the waist. Therefore, it is suggested to reduce the sitting time, especially when there is low back pain. When sitting, it is best to choose a chair with a backrest. You can put a cushion on your waist to straighten it. Don't "bow". "Bowing the waist" sitting posture hurts the waist the most.
Sleep is mainly rest. If the bed is too soft, it will cause excessive deformation of the body and muscle tension, so it is recommended to sleep on a hard bed. The so-called "hard bed" is actually not a hard bed, but a mattress that is less prone to deformation than a soft bed. At present, the thickness and hardness of palm mattresses on the market are suitable.