How to play ball back flash

When playing ball, especially basketball, because of the action is too intense, it is easy to twist the waist situation. After twisting the waist to produce pain, how should we deal with to relieve it? How do you do when your waist flashes from playing basketball?

Stop the movement

In the process of playing ball, the waist sprained need to immediately stop the movement, can no longer use the injured part of the force, that will hurt more injury.

Judging the injury

If the lumbar sprain is not serious, you can take appropriate measures to deal with; but if the lumbar sprain, there is strong pain, it is recommended to promptly seek medical examination and treatment is good.

Rest in bed

When playing ball flash to the waist, mild sprain, it is best to find a hard bed immediately after stopping the movement to lie down and rest, do not sit and do not sleep on a soft bed, so as not to aggravate the waist injury. When lying on the bed to let the waist flat, lying flat on the bed. Also put a pillow under your knees and curl your legs up instead of straightening them.

Cold compress treatment

Playing ball sprain situation, it is best to immediately apply a local cold compress, preferably within ten minutes, with a towel dipped in cold water, applied externally to the lumbar sprain. This can avoid vasodilation of the waist, can play a role in reducing swelling and pain. It is important to note that this is just sprained when the treatment can be carried out, too long should not use cold compresses.

Massage relief

Lie prone on the bed, you can be helped by a companion or family member massage. With both hands palms in the flash waist people on both sides of the spine, from the top down while gently kneading while slowly pressing, all the way down to the hip, and massage to the lower thighs and calves behind the muscle group; massage several times, and then in the most painful parts of the thumb massage push rub a few times.

Apply hot compresses to the injured area

Use hot salt or sand wrapped in a cloth bag, hot compress the sprain, half an hour each time, once in the morning and once in the evening, be careful not to burn the skin, too hot, you can wait for a little cool before compressing.

Use ginger to relieve

Fresh ginger can be cut into slices, and then baked over a fire, gently paste on the injury, half an hour or so to take off, but also has a pain-relieving effect.

Back transport method

Flash to the waist people and family members or companions standing back to back, both sides will elbow bend each other set, and then family members bend low, the patient's back and gently left and right rocking, while the patient's feet kicked upward, about 3 to 5 minutes to put down, rest a few minutes to do again. This back transport method is also able to help reduce the pain of lumbar sprain.

How to prevent playing ball flash to the waist

Perform a full warm-up

Before playing ball, do a full warm-up exercise, proper activity of the lower back, such as twisting the waist, chest expansion exercise, body rotation exercise, etc., can help reduce the chances of injury.

Control the intensity of exercise

When playing ball sports, according to their own actual situation, do not force themselves to carry out the amount of exercise beyond their own load.

Master the right skills

Whether it is playing basketball or badminton, before the start, it is necessary to master the correct sports skills, so as to avoid the incorrect posture of the action and lead to situations such as lumbar sprain.

Perform lumbar protection

People with weak back muscles can use a wide belt to protect the back of the waist, but also to reduce the occurrence of back injury in sports.