Muscle aches and pains and lumbar strains to distinguish

Muscle aches and pains and lumbar strains to distinguish, life, some people do sports or accidentally lead to lumbar injuries, or lead to muscle aches and pains, but there are many people on the muscle aches and pains and lumbar strains can not be distinguished, in fact, the two are not the same. So what are the ways to tell the difference? Here's what you need to know about muscle soreness and back strain to tell the difference.

Muscle soreness and lumbar strain to be distinguished 1

practice hard pull back pain a few days to recover

Normal training caused by the lumbar muscle soreness, generally after 3-5 days can be recovered. In general, people who exercise regularly for back exercises tend to have less back pain and recover faster, while people who have not exercised for too long, or who are doing hard pull training for the first time, tend to recover more slowly.

If it is the wrong movement that leads to a muscle strain in the lower back, then depending on the strain, it can take as little as half a month or as much as several months to recover.

How to tell if the back pain is normal

Hard pulling after the back pain is normal or not, can be judged from two aspects:

1, to carry out lumbar stretching. Normal muscle soreness will be relieved after stretching, or there will be no change in pain; and muscle strains will show a significant increase in pain after stretching.

2, muscle soreness is slowly accumulated, and muscle strain is a sudden occurrence, often has been no pain phenomenon, and then suddenly because of the wrong action to strain the muscle, immediately appear obvious and intense pain. The general bowed back stooping for stretching and other wrong movements, it is easy to cause lumbar muscle strain.

Hard pull why will waist pain

Normal muscle soreness

Hard pulling need to waist and other core parts of the muscle force, to help maintain the stability of the body, to maintain the rigidity of the upper body, the conduction of force. Therefore, after training, the muscle fibers in the lower back will be slightly broken, thus congested and inflamed; and hard pulling will also cause lactic acid to accumulate in the lower back due to anaerobic metabolism, which will lead to pain in the lower back. This is a normal phenomenon.

Wrong movements lead to strain

Hard pulling when the waist sends too much force, bowed back bending hard pulling action, may lead to the waist to withstand too much force, so it is easy to cause lumbar muscle strain, resulting in lumbar pain.

Muscle soreness after hard pulling

Active exercise

Active exercise can also be called active rest. Positive rest can help your muscles recover better than resting completely still and immobile, also known as passive rest, thus relieving muscle soreness.

Positive rest can be achieved by taking a walk for about 20 minutes a day during the time that you are off of your hard pulling workout to promote recovery.

Hot and cold compresses

Hot and cold stimulation can help relieve muscle soreness. The way to do this is to alternate between cold and hot packs for 15 minutes. Cold packs can be wrapped in ice with a towel, and hot packs can be done with a towel soaked in hot water and then slightly wrung (no need to wring it out). This cycle is repeated, the specific number of alternations according to personal comfort.

Hot bath

Half an hour after the hard pull, you can take a hot bath, and after the rest of the two or three days, you can also take a hot bath every night. This can help expand subcutaneous blood vessels, speed up blood circulation in the body, help nutrient transportation, promote muscle recovery, and relieve muscle soreness.

Tui Na massage

After a day of hard pulling, you can tui na massage on the waist, so as to promote local blood circulation, accelerate the recovery of the muscles, massage massage can be carried out on their own, but in order to ease the course of course you can go to the massage store.

Hard pulling practice leads to waist pain is a lot of people encountered, waist pain is not only the body feels very uncomfortable, but also affects the daily life and the training after. So practice hard pull back pain a few days can recover?

What to do when you strain your back practicing hard pulling

Stop the exercise

When you strain your back practicing hard pulling, you should stop the exercise immediately in order to prevent more serious injuries.

Small joints reset

Hard pulling when bending over is a big taboo, if hard pulling bending over to carry out the small joints caused by the dislocation, then only to go to the hospital reset treatment. After the experienced doctor manipulation reset, the symptoms will be immediately improved, and then can be completely recovered. If you rely on yourself, it is difficult to recover on your own.

Symptoms of lumbar small joint dislocation are localized pain is obviously intense, lumbar activity is severely limited.

Cold compresses for the lumbar region

After hard pulling leads to lumbar strain, you can't put on ointment and carry out hot compresses within 1-2 days, and you can't carry out massage treatment. At this time, it is best to appropriate cold compresses to shrink local blood vessels and reduce the occurrence of inflammation. The method is to use a towel or bag wrapped in ice, applied to the lumbar sprain, each cold compress 20 minutes, every 4-6 hours cold compress.

Hot compresses for the waist

Three days after the lumbar strain, it is the recovery phase of the lumbar muscles, at this time, you can no longer carry out cold compresses, but rather hot compresses, in order to help the local blood circulation, to relieve the tension of the injured muscles of the waist, and to promote the healing of the muscle tissue. The method is to use a hot towel on the waist injury.

Treatment with medication

Two or three days after the lumbar strain, you can externally rub the tincture of swelling and pain relief, Yunnan Baiyao, pain relief ointment and other blood circulation and blood stasis, swelling and pain relief medication, so as to promote the recovery of the lumbar region.

Take painkillers

If the pain in the lower back is unbearable and seriously affects your daily life, you should go to the hospital for treatment at this time, but before you go to the hospital, you can take painkillers such as aspirin orally, to help relieve the pain.

Appropriate activities

Hard pulling caused by the lumbar strain, you can carry out appropriate activities, such as walking, etc., or light activity lumbar (in order not to feel the pain is appropriate), which can make the injury as soon as possible to recover.

Seek medical attention

If the lumbar strain is red, swollen, and painful, or if it takes too long to recover, it is either impossible to treat it on your own, or it has been treated incorrectly. This should be treated in a timely manner in order to receive safe and effective treatment. If you continue to do hard pulling and other lumbar exercises during the strain, it will make the injured part stimulated again, plus the lumbar injury is easy to lead to deformation of the movement, the injury is heavier, and it is easy to make the injury become serious, delay the recovery, and even lead to lumbar muscle strain.

Muscle soreness after three days can do hard pull

Hard pull after lumbar muscle soreness, generally three days after you can continue to do hard pull training. This is because the waist muscles after training, generally need 72 hours of recovery time, if you work out every day, the muscles will not get enough rest, thus becoming atrophied, weak and feeble. After three days even if there is still a slight pain in the lower back, you can still train without being affected.

How to avoid waist pain after hard pulling

The soreness of the waist muscles after hard pulling is an inevitable result of training and cannot be avoided, but we can avoid waist strain by training correctly.

Straighten your back

When doing hard pulling, make sure not to arch your back for this practice will give a lot of pressure to the lumbar region, which is a big taboo in hard pulling. It may even lead to lumbar disc herniation.

The practice is: stiffen the chest and tighten the abdomen during hard pulling to prevent the waist from arching. In addition, you can put the long pole behind the back to practice, keeping the back of the head, thoracic spine and sacrum three points have not left the long pole.

Use a weightlifting belt

Many people have weak lumbar strength, when doing hard pulling because the power is too large, it is easy to cause the waist can not be very good 'force to maintain the stability of the body, which leads to lumbar injuries, this is the weightlifting belt you can wear to help the lumbar taut, better force.

The barbell bar is close to the body

If the barbell bar is far away from the body when you do hard pulling, the pressure on the waist will be bigger because of the bar, so the waist muscles can't withstand it, and it's easy to get injured. Therefore, when doing hard pull-ups, you should keep the barbell bar close to your legs all the time during the movement.

The engine of the hard pull is mainly the lower limb gluteus maximus and hamstrings, the back muscles, especially the lower back of the erector spinae, although also involved in a very important force, but mainly play a role in maintaining the stability of the body, to help the role of power transmission. Therefore, when pulling hard to pay attention to the use of lower limb strength like lifting weights will be barbell "lifting", and do not use the back force to "pull", otherwise the pressure on the back doubled, it is easy to cause lumbar injuries.

Muscle soreness and lumbar strain to distinguish 2

Rest: If a part of the body in the workout feel some kind of abnormal pain, do not do it again, should be completely relaxed and rest.

Figure out the injury:

Gently rotate the injured area and perform random gentle movements to determine which muscles, tendons, and ligaments are sore or injured, so you know where to focus your healing movements and which ones to avoid during an intense workout.

Don't burden the injured area:

Once you have identified the injured area, it is important not only to refrain from exercising in a way that affects the injured area, but also to take care not to burden the injured area in your daily activities, for example, don't lift heavy objects if you have a sore lower back, and avoid running if your feet hurt.

Bypass the injury exercise, take the "active rest method":

The human body has more than 600 muscles, so, even if you hurt 100 muscles, you still have more than 500 muscles can be practiced, you should work on all the muscles, in order to improve your health. Improve your health, achieve uniform development, but also to strengthen the main weight-bearing femur, there will be around the injury of the intention of the activities of the muscles, for example, the injury or take over the shin muscles to prevent the entire squatting movement, but also allowed to do half-squatting movement, but must be careful to engage in activities, if the activities of the discomfort, should be allowed to rest the entire injured muscle groups.

Cold compresses:

Immediately after a muscle strain, the cold treatment should be carried out - with cold water or a towel wrapped in ice cold compresses, and then wrapped in a bandage with appropriate force on the damaged area to prevent swelling. In the relaxation of the injured part of the muscle and elevate the injured limb at the same time, you can take some pain, stop bleeding drugs. 24 hours to 48 hours after the removal of bandages.

Promote local blood circulation:

Do not try to do it within 24 hours of the strain, you must be very careful to measure the injured part, look for a kind of movement that can move the injured part very gently, and promote the blood circulation with this kind of movement to replenish the fresh nutrients and remove the waste materials.

Gentle Stretching:

Slowly stretch the injured area, stopping at the first sign of slight contact, and then try to relax the injured area. When you do this, try to stretch further, as the muscles are stretched and relaxed, more healing blood will flow to the area and it will heal faster, but over-stretching can lead to worsening of the injury or even re-injury.

Massage:

A gentle massage can directly increase blood flow, and can be done by self-rubbing, but a more effective way of relieving pain is to relax yourself and let someone who knows how to massage give you a massage. This is usually done 24 hours after the injury.

Heat:

Heat encourages blood to rush to the surface of the body by virtue of the body's natural cooling response, and it also reduces the tension in the injured muscle, which speeds up circulation and brings more nutrients to the muscle. This is usually done 24 hours after the injury. Such as moxibustion, baking electricity, etc.