I went out on a snowy day, accidentally fell, suddenly got up and bent over, and found that I was ...... flashing my waistAfter flashing your waist, how should you deal with it?After flashing your waist, what should you do?
On snowy days, slippery roads can easily cause people to fall, resulting in fractures including femoral neck fractures or "flashback" (also known as acute lumbar sprain, acute lumbar muscle strain).
Recently, with the arrival of cold waves, strong snowstorms and snowstorms have occurred frequently in many places across the country, and the number of patients who come to the outpatient clinic for acute lumbar sprain has increased, most of which are young and middle-aged people.
The main clinical manifestations of patients are lumbar pain, limited movement, local swelling, muscle tension and other symptoms. One of the main causes of this acute lumbar sprain is the sudden loss of balance of the body, and the sudden force of the core muscles of the body, which leads to soft tissue strain of lumbar muscles, ligaments, fascia, joint capsule, etc., and even soft tissue incarceration or tearing, accompanied by lumbar facet joint disorder. In severe cases, there may also be a fracture or dislocation of the lumbar vertebrae.
How to deal with acute lumbar sprains.
Once an acute lumbar sprain occurs, the severity should be judged first. If there is severe pain after the sprain, inability to move, or numbness of the lower limbs, loss of sensation, etc., it often means that the injury is serious, and you must not force yourself to move, you should immediately call "120" first aid**, and be sure not to let others drag or carry yourself at will.
The following points need special attention for patients with acute lumbar sprain.
Within 24 hours of mild injury and within 48 hours of moderate to severe injury, it is not recommended to move the lower back or perform manipulation** to prevent further aggravation of the injury.
The correct way to do this is to brake, rest in bed, and wear a proper lumbar support.
Apply a cold compress locally, not a hot compress.
How about acute lumbar sprains**.
Patients with acute lumbar sprain are mainly rested by immobilization, and must wait until they are discharged from the hospital, the pain symptoms are relieved, and when they carry out lumbar activities or training, they can only exercise without causing lumbar pain.
*Stage patients should strengthen the lower back muscle function training, such as "Xiaoyanfei", to strengthen the stability of the muscles around the spine. At the same time, we should pay attention to the correct posture in daily life and work to avoid waist sprains.
*Stage patients can take the following methods to perform lumbar back muscle function training.
Abdominal contraction exercises.
Lie on your back with your hips flexed and your knees flexed, breathe normally, breathe without breath holding and deep breathing, and your navel eyes actively sink, hold for 10 seconds when you sink to the maximum, and relax for 10 seconds. The above is one time, repeat 20 times. This movement focuses on the transverse abdominis muscles, which are the basis of many exercises and can also be exercised while standing, walking or sitting.
Lumbar twisting exercises.
In the supine position, bend the hips and knees at 90°, keep the abdomen contracted during the exercise, and slowly control the repeated movement of both knees to both sides at the same time, keeping the hip joint touching the ground. Repeat 20 times.
Alternate limbs on the ground.
Kneel on the mat, with your hands and feet shoulder-width apart, lift the opposite hands and feet upwards respectively, level with your body, and hold for 5 10 seconds and slowly put them down. Try to keep your head not extended or flexed, your back level, and your body shaking to the sides as little as possible. Rotate on both sides and repeat 10 times on each side.
Abdominal training. Lie on your back, keep your feet fixed, elevate your hips, so that the weight of your body is supported by your shoulders and heels, hold for 5 10 seconds and slowly lower it, repeat 10 times.
Feiyan "training.
Prone position, the back of the hand is extended, the head is leaned back, the legs are tense and stretched back, the back is forced, the body is reversed, lift for 5 10 seconds and put it down, and then repeat once, generally 5 10 times, young people can take longer.
Straight leg raise training.
In the supine position, place your hands at your sides, slowly lift your lower limbs, slightly flex your knees (you can alternate between two legs or one leg), then lower and repeat 15 times.
Bend your knees and tuck your abdomen. Bend both knees, tuck your abdomen, cross your hands in front of your chest, press the bed your back, hold for 10 seconds, repeat 6 8 times.
Flex and extend the hip and knee. Bend both hips and knees, hold your knees with your hands, raise your head, lean forward upwards, hold for 5 seconds, and repeat 6 8 times.
Unilateral bench push-ups. Support the ground with both hands, one knee joint in front of the chest, the other side of the lower limb straight, toes on the ground, waist slowly sink, hold for 5 seconds. Alternate left and right, repeat 6 to 8 times.
Crunching your knees. Take a standing position, feet shoulder-width apart, bend your upper body forward, slowly squat, hold your knees with both hands for 5 seconds, and repeat the action 6 to 8 times.
How to prevent acute low back sprains.
Choose the right non-slip shoes and suitable loose-fitting clothing to avoid slipping.
Concentrate while walking and don't look at your phone.
When the weather is cold, you should wear gloves outdoors, and do not put your hands in your clothes or trouser pockets, otherwise when you lose your balance, your arms will not be able to abduct and adjust your body center of gravity in time.
Usually exercise more, pay attention to flexibility exercises, such as yoga, active and passive stretching, as well as core strength and balance training, and more importantly, increase proprioception training.
It is necessary to learn the correct skills to prevent falls and prevent serious injuries such as head injuries and fractures.
Healthy China).