Free Muscle Building & Fitness Articles

Professional Authors - Professional Articles



How to Rest and Recover From Strained Back Muscles


Everyone, including those who weight lift will probably come up against some sort of back strain. You can easily strain your back muscles by lifting and bending incorrectly and this will lead to lower back pain that can then seem to affect all body movement. Even if you are someone in good shape it's important that you take good care of this kind of a strain. Below are steps in which you can do so.

Most important is rest. You need to rest your back up to 48 hours after the injury. This is going to help reduce pain, inflammation as well as back spasms. This means you will need to avoid all kind of weight bearing activities or any activity that requires a lot of bending. Always try to avoid any position or posture that seems to cause pain or even a little discomfort. When you go to bed to sleep you should try to lie on your side with a pillow in between your legs. If you prefer sleeping on your back then put a rolled up towel or pillow under your knees instead.

The next thing you should do is to apply ice and a compress to the injured area to help to reduce your pain and swelling this is usually the best when you do it within the first 24 hours after the injury occurred. Getting the swelling and inflammation under control is not only going to help with pain but it's going to help the healing process. You should apply the ice for 20 minutes at a time and you should do this every few hours in the first 72 hours. Applying heat is not recommended.

Make sure to start doing things very carefully and gradually. It's true that prolonged immobility can weaken your muscles and decrease flexibility and further injury so as soon as you can tolerate exercise you should do so. But, you will need to stop any activity that causes any kind of discomfort right from the start. You should wait about three weeks before you begin to bring exercise back into your routine.

The entire time that you are healing you really need to avoid all kinds of strenuous movements by going back to lifting heavy objects. You also need to avoid any kind of twisting when you are healing and don't over reach or bend from your waist. When you do lift make sure you keep your back as straight as possible and bend the knees and use your buttock and your leg muscles. Then you need to lift very slowly and hold the object very close to your body. Simply don't bend over and pick the object up. When you sit you should try to keep the knees bent and your feet flat on the floor and use a back cushion. However, don't sit in one spot for too long of periods.

Make sure that you keep in touch with your care provider and follow all of their advice such as wearing the right kind of shoes, wearing a back brace or back support, sitting on special cushions for support and anything else he or she might suggest. Ask your doctor what you need to do to be able to return to regular activities before you even attempt to do so on your own.

Note: Don't try to be the hero or anything, if you hurt you hurt, so get someone else to help you do the heavy lifting or work that takes some bending to do. Do your best to break down your household activities into smaller segments and do several trips when you are doing something that requires any kind of bending, picking up and carrying.





Comments

Post a Comment




Captcha Image






BLOG TAG CLOUD
weights push ups bench press endomorph cardio equipment exercise music build muscles twist crunches building muscle tips high effort plank pose omega 6 fat loss gym soleus soy lifting swimming lifting weights inflammation jogging training journal gym program low intensity multivitamin care provider biceps fat intake lean protein great food basal metabolic rate running jump rope fit reps thighs quick fix muscle cycling body frame home gym exercise program stomach area weight training machines crunches restricted budget carbs hero overweight triceps reduce pain weight lift fat storage muscle cardio training Craigslist bending muscle gaining grain fat burning weight gain build muscle small meals gain weight shadow boxing walking lean muscle fix muscle gaining research exercise ball hinder muscle growth fat whey protein isolate skipping rope weight training muscle growth adding supplements quickly burn fat setting goals hiking building muscles muscle building myths muscle mass reverse crunches good carbs amino acids fitness plan bicycle kicks strenuous movement good muscle good diet gostrocenemuis cardio exercise press machine regular exercise help build muscle body type side affects building muscle fats expensive gym buttocks chest muschles carrying rollerblading whey protein hamstrings muscle foods aerobic exercise health fitness tips treadmill mesomorph exercise plan muscle building exercises workout add muscle mat fitness tapes body movement back cushion start building muscle pushups gym equipment proteins healing process ectomorph quality achievable goals calves muscle building tips muscles healthy diet gaining muscle mass glutes gaining muscle let stretches abdominal exercises bench press machine muscle gaining pills calories build muscle fast high intensity protein building muscle resources weight bench heavy objects best cardio exercise back strain back spasms exercises garage situps weightlifting equipment spare room jumping jacks muscle tips stability ball resistance bands muscle weight biking muscle building online classifieds weight bearing activities deep breathing woman dumb bells excess fat stomach muscle doctor successfully build muscle complex carbohydrates resistance equipment lift dumb bells rolled up towel leg muscles effective fitness quads bodybuilding regime gain muscle



Copyright 2016 - Free Info Site Enterprises
Privacy Policy  |  Copyright Policy  |  Website Use Policy  |  Non Endorsement Policy  |  Contact Us  

Health Blogs
Health