So you’ve done it, you’ve gone ahead and strained your back muscle. Whether it was from vigorously vacuuming the house, attempting to lift a couch by yourself or just overdoing it at the gym, there’s no denying that having a strained back muscle is an absolute pain in the butt. But fret not my friend! In this article, we’re going to provide you with all of the necessary information on how to treat your back so that you can get right back into action again.
Symptoms of a Strained Back Muscle
Before we dive into treatment options for this pesky injury let’s first go over some possible symptoms. If any of these apply then chances are high that what you have is indeed a strained muscle:
- Limited range of motion
If any of these sound like something currently happening with your body then keep reading!
Ice It Up
The old saying goes “when in doubt ice it out” and well turns out there’s actually some truth behind it (as most sayings tend to have). Once you begin feeling those initial symptoms such as sudden acute lower or mid-back pain try applying ice immediately. This will help reduce inflammation and control swelling whilst numbing any acute sensations.
In order to properly apply ice here are some steps/processes:
- Grab either an actual bag/box of frozen peas or fill up plastic bags with crushed ice.
- Wrap said items around area requiring attention putting material between skin and pack (don’t put directly onto skin –ouch!).
- Leave packs against infected area/strain until they melt down which should take roughly 10-20 minutes depending on preference/tolerance levels
Repeat Daily till symptoms subside but don’t overdue… too much icing can lead another kind tissue damage
Get Some Rest
One of the most important things to do when recovering from any strain in your body, particularly a back muscle is REST. Yes, sounds simple enough but sometimes we tend to neglect this step when carrying on with our busy lives.
Whilst resting you should note a change for the better after up 24-48 hours, indicating that impressive spinal cord is coming handy. This means no sitting down in front of your computer or TV for prolonged periods, no lifting heavy objects or generally doing anything that puts even more stress onto your strained back muscles.
Want Some Relief? Then Stretch!
Was giving yourself some R&R all day just not working out? Maybe it’s time to get up and stretch those tense muscles!
Let’s go over some ideal lower-back stretches:
- Knee-to-Chest stretch: Lying flat ground with both legs straight slide slightly bring one knee towards chest while other leg remains straight.
- Hamstring stretching: stand tall with feet apart Now lean forward and try reaching floor without bending either knee (with proper precautions)
- That classical cat-camel yoga move: kneel down on hands n knees then arching upper-portion whilst keeping neck aligned wait few seconds before gently lowering head/middle parts then repeating entire cycle
4.Cobra/upward dog: lying face-down gradual push upper-body off ground using arms as support
Repeat each motion mentioned above within moderation so won’t exaggerate condition
Massage Therapies May Help
Oh yes! Another reason why can give thanks to good old professional massages if you ever encounter recurring joints/muscle pain issuesl
A deep tissue massage will be suitable since here the masseuse therapist utilizes excellent hand-work pressure pushing against lactic acid buildup helping blood flow into region allowing affected part/toxins isolated flushed away.. But only follow through once recovery has already started –you don’t know what may result taking such measures abruptly.
Time for Some Medication
Whether over-the-counter or by prescription, there is certainly no shame in reaching out to medication when necessary. Ibuprofen can be a godsend in suppressing and managing any pain while reducing inflammation, but it’s best used under doctor direction as taking too much can lead to serious complications like ulcers…)
Nonetheless before indulging oneself with ibuprofen its ideal you consult medical assistance first so keen judgment based on the exact situation/muscle strain issue may proffered
Keep Active But Not Too Active!
It might sound like a contradiction but staying active through gentle-to-moderate exercise (such as walking) keeps your blood flowing while preventing stiffness…but don’t force anything , remember muscles still require time rejuvenate properly leaving them alone completely would stop helpful recovery/circulation processes
Other exercises which are worth mentioning include Pilates-most renowned back-focused workout-with great moves such as double knee stretch/Knee Folds that target those lower-back strains without causing harm repeatedly exercising areas Above all else make sure you go at own pace so not aggravating injured muscles further
In conclusion, dealing with muscle strains and general body injuries can leave one feeling powerless, especially if encounters persistently occur… However once aware how handle/which treatments provide adequate relief from tension or pain we become empowered knowing that will recuperate relatively soon enough allowing us resume normal duties/work/schedule.
Keep this guide handy next time an accident happens and follow any our discussed methods whichever most suitable/effective during mild-or-serious lower-back encounter..But of course always seek medial help whenever things feel too unclear/scary to manage entirely by self-help tactics mentioned here!
Good luck keeping your backs healthy and happy everyone!
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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