Lumbar muscle strain how to recover quickly flashing back how to

Back pain caused by muscle strains is always difficult to deal with, here are a few ways to help you recover quickly.

Use ice packs for 48 to 72 hours

Ice for 20 minutes, then remove and ice again for 20 minutes an hour and a half later. Repeat this ice cycle as often as possible over the course of 2 to 3 days after the back strain begins. A thin barrier (such as a towel) can be used between the chemical ice pack and your skin to ensure the effectiveness of the ice pack and to avoid frostbite. Ice packs can reduce the inflammation that can trigger muscle strains and can effectively reduce the need for dangerously addictive pain medications.

Start hot compresses after 72 hours

Wet heat packs, such as wet heat pads, hot showers or tub baths, are usually recommended. Hot compresses help direct healthy blood cells to the strained back and promote healing. Hot compresses also relax nerves and muscle fibers. After the first 72 hours, try alternating cycles of cold/heat packs. Some physical therapists recommend hot packs before stretching and cold packs after stretching.

Try hydrotherapy

Turn on hot water and shower your back for 2-3 minutes, then switch to a burst of cold water and shower your back for 30 seconds. Repeat alternately until the pain subsides.

Drink plenty of water

Because back strains are often associated with dehydration and electrolyte deficiencies, it is important to drink plenty of water. It is especially important to watch your water intake when you are in a warm environment or when caring for a condition that is accompanied by fever or vomiting.

Rest

Bed rest is not strictly necessary, but you should avoid activities that aggravate or cause back strains, including weight lifting or related exercises. Adequate rest is required at night and after cycles of strenuous exercise using the back muscles. Complete rest is limited to 1 to 2 days. Prolonged bed rest can do more harm than good for treating a back strain.

Stretching exercises

Once the inflammation has decreased and the back strain has lessened, gentle stretching exercises can be started. Stretching the muscle fibers helps to relax and further relieve the back strain. Always stretch before performing physical exercise as well.

Increase strength exercises

If you are a bodybuilder, be sure to balance training of the back muscles with other muscle groups. Pull-ups work the upper back and biceps, but don't ignore the muscles that pull at the shoulder nail. When you do exercises to exercise the upper back, make sure the shoulder blades are squeezed while strengthening the muscles. Do any type of light rowing exercise (1 dumbbell, cable, rubber tubing or apparatus) that calls for a full range of motion. The tingling sensation in your shoulder blades will soon disappear. If you are lighter in weight, back fly exercises are also effective. Rowing exercises with one pound dumbbells may need to be repeated many times, so taking the back fly instead can save time.