What should I do if I sprain my waist?

Many people will suffer from "lumbar sprains" due to various reasons in their daily lives. After a waist sprain, the mildest case is pain and difficulty in movement, while the worst case is inability to move. People who are prone to and at high risk of lumbago should take preventive measures in their daily activities. Some simple ways can be used to reduce the incidence and recurrence rate of lumbago.

What is the cause of “slipped waist”?

In daily life, acute low back pain, also known as "slipped lumbar spine", often occurs due to incorrect posture, excessive range of motion, or even external force causing damage to soft tissue. It is called "acute lumbar sprain" in medicine, "lumbar posterior ramus pain" in pain science, and is also called "lumbar muscle strain", "non-specific low back pain", "facet joint syndrome", etc.

Who are the groups most likely to suffer from and at high risk of lumbago?

People who are prone to and at high risk of "lumbar sprain" include: the elderly, office workers who sit for long periods of time or maintain the same posture, workers with high labor intensity, farmers who work for long periods of time, and obstetric workers who bend over for long periods of time without changing their posture.

How to pay attention to and deal with a slipped waist?

On weekdays, you should try to reduce working in the same posture for a long time, and pay attention to resting on a hard bed. Apply a cold towel to your waist 1 to 2 days after the injury, and then use a hot towel to promote the absorption of hematoma.

For sudden "slipped waist", it can be relieved through massage and hot compress.

The massage method steps are: ① Lie prone; ② Family members use the palms of both hands on both sides of the spine, from top to bottom, rubbing and pressing, and massage down to the buttocks to the muscles under the thighs and the back of the calves. After massaging several times, press the most obvious pain point with your thumb, from light to heavy, until you feel soreness and swelling. Continue for 1-3 minutes, then slowly relax to relieve pressure. After pausing for a while, repeat this 5-7 times, and then pinch the painful area with the tip of your thumb.

The hot compress method is: cover the waist with a thin cloth, apply a wrung hot towel to the affected area, and then cover it with another layer of soaked hot towel to maintain the heat. Change it every 3 minutes and continue the hot compress for 20-30 minutes each time. You can also wrap fried salt or sand in a cloth bag and apply it to the sprained area for half an hour each time, once in the morning and once in the evening. Be careful not to burn the skin. But be careful to keep the temperature within the limits that you can tolerate.