If you have a pulled back muscle, you won't be able to do your normal activities.You want the injury to heal quickly.There are some effective techniques that can speed up your recovery.You can be back on your feet in no time if you take the proper precautions after the injury.preventative measures can be taken to avoid similar injuries in the future.
Step 1: Within the first 48 hours of the injury, apply an ice pack.
There is inflammation and swelling after you pull a muscle.Ice should be applied to the area to fight the inflammation.For 15 minutes at a time, wrap the ice pack in a towel and hold it against the injured area.Up to 10 times in a 24 hour period, you can repeat this treatment at regular intervals.You can keep the gel ice packs in the freezer for when you need them.There are several ways to make your own gel ice pack if you don't have one.
Step 2: Take pain killers.
NSAIDs work best for pulled muscles because they are anti-Inflammatory.The swelling and inflammation from a pulled muscle can be reduced with this.If you go to a pharmacy, you can get a bottle of NSAID pain relief.NSAIDs are Ibuprofen, aspirin, and naproxen.Don't take sennas for more than 10 days in a row without consulting your doctor.NSAIDs will help reduce the pain from the injury, but they won't fight the inflammation.If possible, use anti-Inflammatory drugs.There are slightly different instructions for pain relief.Follow all the instructions for your medication.Some people have an allergy.Do not take this medication if you have ever had an allergic reaction to it.
Step 3: 48 hours after the injury, switch to heat.
After applying ice packs to reduce the swelling, switch to heat.Blood flow to the injury is stimulated by heat therapy.It makes the muscles feel better after a muscle injury.You can loosen your injured muscles by applying heat for 10 minutes at a time throughout the day.You should keep a layer between your skin and the heat pack.You can use heat packs at the pharmacy.Gel packs and wraps can be placed in the microwave to heat up.Hot water can be focused on the injured area in the shower.
Step 4: Rest for 48 hours.
After an injury, your muscles are susceptible to being re-injured and you will be in pain for a few days.You might not be able to do your daily activities.You should rest your back during this time.Apply ice or heat to the area, take anti- inflammatory medication, and lay in a comfortable position.Lay on your back and elevate your feet with a pillow.This reduces the pressure on your back.More bed rest is not recommended after a few days of rest.
Step 5: If you have severe abdominal pain, you should seek medical attention.
These symptoms could mean a serious injury.Try to get an appointment as soon as you can.If your doctor thinks you have a serious injury, they may want you to go to the hospital.If your doctor isn't available, you should visit the emergency room.
Step 6: Normal activities can be resumed 24 to 48 hours after an injury.
After the first few days after a back injury, return to normal activities as well as you can.Prolonged immobility can cause your muscles to tighten and make recovery more difficult.People with low back pain recover faster when they remain active.If you can, get up and walk and do household chores.This keeps your muscles healthy.Walking can be a great way to stay active.Even walking for a few minutes several times a day can help reduce your pain.The movement helps to relieve muscle spasms.Don't start exercising or doing heavy lifting yet.This can re-injure your back.
Step 7: Ask your doctor if you can use muscle relaxers.
Muscle relaxers can help with your pain if over the counter pain remedies haven't worked.Ibuprofen is probably no better than muscle relaxers for relief of pain.If other medications aren't working, you should seek a prescription from your doctor.Don't take muscle relaxers if you're at risk of addiction.When your injury has improved, stop taking them.If you need to drive or work, you should only take muscle relaxers at night or night time.
Step 8: Try to get a massage.
Make an appointment with a massage therapist.It's important to remember that massage therapy and yoga work best for chronic low back pain, rather than acute pain.Many people enjoy massage therapy.Tell your massage therapist about the injury.This information can be used to change their approach to massaging your back.You need to visit a licensed and qualified massage therapist.If you want to find out if there are any complaints about a massage therapist, do an internet search.
Step 9: If your pain doesn't improve after 2 weeks, you should go to the doctor.
If you take the right treatment steps, most back injuries will improve within two weeks.You may have a more serious injury if home methods haven't given you any relief from your back pain.Call your doctor to get an evaluation.A series of tests can be run by the doctor.
Step 10: If your doctor recommends physical therapy, go for it.
If your back has been hurting for more than a few weeks, physical therapy may be able to help.If your doctor prescribes physical therapy, book your appointment as soon as possible.Follow the instructions from your physical therapist.Strengthening exercises, stretching, and aerobic conditioning may be recommended by your physical therapist.
Step 11: Lift using the proper lifting technique.
Lifting a heavy object is one of the most common causes of pulled back muscles.When lifting an object, don't put all of the weight on your back.To keep the weight on your legs, bend your knees and hips.Establish a wide base of support by placing your feet shoulder width apart.By bending your hips and knees, you will be able to squat down.Lift the object with your legs.Keep your back straight.The same action should be taken to lower the object back down.
Step 12: Warm up and stretch before exercising.
When muscles are not prepared for activity, they can tear.Before a workout, follow a warm up and stretching regimen.Before stretching, warm up with some light cardio.A good warm up is walking or jogging for a few minutes.It gets your muscles ready for activity by increasing circulation.After your warm up, stretch.
Step 13: Stay mobile.
Your muscles could lose their conditioning if you live a sedentary lifestyle.This makes you more vulnerable to pulls.Staying active is the best way to avoid this risk.You don't have to work out every day.There are a few techniques that can improve your conditioning.Don't sit for a long time.If you want to keep circulation up, you should get up and walk around every 20 minutes.It is possible to do this at work or at home.If you can, walk instead of taking the elevator.You can incorporate stretching into your daily routine.
Step 14: Maintaining a healthy body weight is important.
Excess weight puts a lot of strain on your back.Inquire with your doctor about the ideal body weight for you.Take steps to reach and maintain that weight.If your doctor believes this will help you, you should lose weight.To burn fat, start an exercise regimen that focuses on cardio.If you want to stay active, you need to eat a healthy diet.