I carried a bucket of water, and my back hurt so much that I couldn't move; I moved a box, and my back hurt so much that I couldn't stand up; I stretched my waist, and my waist couldn't turn ......There will always be some unexpected accidents in lifeAfter an action or a pose, the waist is "flashing".
What we call "flash waist", that isAcute lumbar sprainIt is an acute injury caused by excessive stretching of soft tissues such as lumbar muscles, fascia and ligaments due to sudden external force.
Which poses hurt the waist the most
Lifting weightsthings
When lifting heavy objects, bending over but not bending your legs will increase the pressure on your lumbar spine.
Correct posture:When lifting heavy objects, keep them as close to your body as possible, bend your knees and hips, and use your knee joints to move them.
Carrying heavy objects on one hand
With one hand, the weight is unevenly distributed, so that the waist is unevenly stressed.
Correct posture:: When lifting heavy objects, use both hands to ensure the balance of the body and let the force on both sides of the lumbar spine be evenly stressed.
"Ge You paralysis".
Ge You's paralysis "will aggravate the pressure of the lumbar intervertebral disc, make the anterior lumbar curvature straight, and in the long run, it will cause lumbar muscle strain.
Correct sitting posture: The upper body is straight, if it is a chair with a backrest, the waist back is completely leaning on the back of the chair, and the buttocks can not only sit on about 1 2 of the chair, so sit like this, and the waist is the most tired.
Get up on your back
If you lie down for too long, you get up suddenly, and it is easy to flash your waist.
Correct posture:: When you get up, you should roll over and lie on your side, rely on the strength of your hands to support your upper body, and get up slowly.
Bend over to do housework
If the waist is in a bending motion for a long time, the degeneration of the lumbar spine will accelerate.
Correct posture:: When doing housework, you should get up from time to time to stretch, or adopt a high and low squat posture, and take turns to replace your feet one in front of the other.
How to recuperate after flashing your waist
Bed rest
It usually takes 1 weekSevere injuries should be kept in bed for 2 to 3 weeks to allow the muscles and joints of the lower back to be relaxed and repaired.
Hot and cold**
A cold compress within 24 hours can relieve pain; After 24 hours, a warm compress can promote blood circulation.
Medications
Apply analgesic ointment, oral anti-inflammatory analgesics, neurotrophic drugs, and when waist swelling occurs, it can be combined with traditional Chinese medicine with the effect of blood circulation and blood stasis**.
Diet
Avoid spicy and irritating foods to prevent increased pain and swelling.
Functional exercises
It is recommended during bed restLower limb straight leg raises。Take the supine position, the knee joint is straight, the front of the thigh is tense, slowly raise the lower limbs, hold for 10 seconds to relax, and alternate the legs, 3 times a day, 15 to 20 times each lift.