What to do if you sprain your waist during exercise

In our lives, we know that regular physical exercise can make our bodies healthier, but there are many kinds of sports. Many times, improper exercise can easily lead to a sprained waist, which will cause us certain pain and also cause our activities to be greatly restricted. Therefore, a sprained waist must be adjusted in time. Let’s learn about what to do if you sprain your waist during exercise.

What to do if you sprain your waist during exercise

rest

Bed rest is the most basic treatment for lumbar sprain. Add a 10 cm thick cotton pad on the wooden bed and maintain a free body position so as to avoid pain or reduce pain. Bed rest should generally be maintained for about 3-7 days to ensure that the damaged tissue is fully repaired to avoid residual low back pain.

Cold compress

Try to apply cold compresses within a few minutes of the sprain. Apply cold compresses with ice packs or cool, wet towels. Cold compresses can constrict blood vessels and reduce internal bleeding, swelling, pain, and cramping. Sometimes there is no ice pack around, so the simplest way is to wet a towel with cold water and apply it to the sprained foot, or simply put your foot in half a basin of cold water. The cold compress time is generally half an hour, and the second cold compress should be applied after a break of one hour.

Heat

You can apply hot compress to the affected area 24 hours after a sprained waist. You can use a hot towel to apply hot compress directly to the sprained waist, or you can use a hot water bottle, electric warmer, heating patch, etc. to apply hot compress to the sprained area. When applying hot compress, be careful not to use too high a temperature or for too long. Generally, two to three times a day, each time for thirty minutes, is enough.

Topical medications

You can use external medicines for injuries, such as safflower oil, activating oil, Yunnan Baiyao spray, blood-activating and analgesic tincture and other external medicines. Topical medications are best used one to two days after the injury. You can also use some plasters for bruises and injuries.

Acupuncture treatment

Acupuncture treatment of acute lumbar sprain is very common in clinical practice. The main acupuncture points include Shenshu, Dachangshu, Zhibian, Yaoyangguan, Huantiao, Weizhong, Ci Liao, and Ashi points. Auricular acupuncture is performed on the lumbar sacral spine, thoracic spine and other areas.

Massage

When treating lumbar sprain with manipulation, one should first relax the muscles and tendons and press relevant acupoints, such as Shenshu, Yangguan, and Weizhong. The main techniques are catching, pushing, rolling and kneading. When the muscles are relaxed, let the patient lie on his side, shake his waist first, then move and press sideways. After the above massage treatment techniques, the waist will feel relaxed.

The above is an introduction to what to do if you sprain your waist during exercise. If you don't hurt your bones, you must rest in bed more often. You can also use hot compresses, acupuncture and massage to relieve the sprained waist. This will allow the body to recover faster. In addition, you should also pay attention to a balanced diet.