What to do after pulling back muscle?

So, you pulled a muscle in your back. Congrats! You’ve joined the elite club of people who bend over to pick up something small and immediately regret their life choices. But fear not, my friend! With a few simple steps,you can be well on your way to recovery and feeling good again!

Assess Your Injury

First things first – how bad is this thing? Did you hear any popping sounds or are you able to stand upright with some discomfort? These are important questions to ask yourself so that you don’t exacerbate the injury while trying to treat it.

  • Take note of where exactly you felt the pull.
  • Try moving around carefully & see if anything feels sore.
  • Avoid twisting and bending motions as much as possible.

Ice It Up!

If there’s swelling or pain within the first 24 hours after pulling your back muscle,it is crucial that you ice it ASAP. This will help ease inflammation and numb out any sensations of discomfort – effectively keeping those pesky little nerve endings from wreaking havoc on your already irritated muscles. Here are some helpful pointers for applying an ice pack properly:

  1. Wrap an ice pack in a towel or other cloth cover.
  2. Place it directly on the area where your muscles were strained/pulled.
  3. Retain compression gently but firmly for about 15 minutes every hour until symptoms subside.

Know When To Rest

Sorry, champ – I hate delivering this news just as much as anyone else, but we have no choice here:it’s time for bed rest! Rest allows our body ample time heal without being forced through additional stressors like attempting too many movements too soon after injuring oneself permanently damages surrounding tissues.

  • Don’t skip sleep altogether; make sure Quality!

Whether sitting at work operating machinery heavy lifting movement Walking climbing stairs..take breaks rest.

Medication & Medical Treatment

Sometimes a cold compress and rest alone aren’t enough. Muscle relaxants are often prescribed in addition to ibuprofen or acetaminophen by your doctor, as the former will help alleviate any possible inflammation along with overall pain relief delivered via an opioid-based narcotic like morphine might also be discussed if you seek medical consult during regular working hours at any licensed health center near where you reside.

  • This is where Short term disability benefits can come into play.
  • Consider employ how to reduce strain on back throughout work day after returning!

Rehab Exercises

If your injury isn’t so severe,there are several strengthening exercises that physiotherapists recommend doing to recover from this type of injury faster.

  1. Pelvic Tilt Exercises: Lie down flat keep knees bent legs hip-width apart; press hips forward without putting too much pressure pushing floor away;
  2. Quadruped Arm and Leg Raises: Get on all fours support weight elbows lower arms/quads raise opposite leg/arm -> contract abdominals hold position for few seconds release exhale repeat cycle complete set off lever change sides!
  3. Bridge Stretch: Start lying flat knees bent feet planted firmly hips distance apart stretching feet outwards towards tips toes keeping low shoulders hips core body inside line point straight up over top loop elbow bend sand back then release check flexibility continue dips until have reps feel tired burned energy level

Massage Therapy

Getting massage therapy is commonly recommended when recovering from muscle injuries,tendons strains etcetera because it speeds up rehabilitation process improves circulation thus allowing healing blood supply tissue cells immune system nutrients oxygenated for optimal result Make sure masseur/masseuse trained expert bandaging/wrapping stretching particularly focused areas affected injuring.

What Not To Do?

There are certain behaviors that could worsen an injured back! Refrain from participating in:

1) Any and all heavy lifting or intense physical exertion.
2) Bending at the waist to pick up anything from the floor; squat or kneel down instead.
3) Any movement that strains your back, such as twisting hard, arching your back too much.

Rehabilitation Tips

Avoid re-injuring yourself and follow these crucial rehab tips:

-Stay hydrated! Drinking plenty of water throughout the day will help with overall recovery.

-Make sure you resume any strenuous activities slowly and gradually so your body has enough time to adjust itself

-Eat foods high in calcium (i.e., whole milk yogurt cheese), magnesium (leafy greens nuts legumes whole grains) Vitamin D sunlight exposure Plenty sunshine promotes optimal levels give an energy boost also improving mood related hypothalamic Chemicals targeted by staying active after injury

Precautionary Measures

Don’t let what happened once happen again take necessary steps implement prevention measures:

-Avoid repitive action standing/sitting for long periods straining/pushing movements been linked Multiple musculoskeletal strain disorders;

-Wear comfortable clothing shoes well supported arches low heel/minimal cushioning keep posture aware important guide rehabilitation

Frequently Asked Questions(FAQ)

Q1: How Long Does It Take To Heal After Straining Your Back?
A1: There is no one answer for this – recovery varies depending on several factors including age, gender, health habits etc.. but usually a few days rest combined with massage therapy eases inflammation.

Q2: Is Heat Or Cold Better For Muscle Recovery From a Sprain?
A2:Ice is more effective than heat within the first 24/48 hours cold keeps inflammation subdued petrifying wounded area from constant agony whilst deep tissue heat penetrates easing muscle pain/stiffness rapid restore normal motion completely relieved.

In conclusion, pulling a muscle in your back can be quite painful, but it’s not something that should stop you from living your life to the fullest. By following these simple steps and allowing yourself ample time to recover, soon enough you’ll be back up on your feet feeling good as new! Remember always utilize recommended stretches conservative medications tailored after procedures kept in check by nursing staff attentive recovery monitoring!.

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