Are you one of the many people who have experienced sharp pain in the lower back muscle? Don’t worry, it is a common injury that can be treated quickly with proper first aid.
Symptoms of Pulled Lower Back Muscle
The symptoms of a pulled lower back muscle include sharp pain in the lower back, difficulty in moving, stiffness in the back, and muscle spasms. The pain can be sudden and severe or it can develop gradually over time.
First Aid for Pulled Lower Back Muscle
The first step in treating a pulled lower back muscle is to stop the activity that caused the injury. Resting the muscle will help to reduce swelling and pain. If possible, apply ice to the injured area for 15 to 20 minutes at a time every two to three hours. This will help to reduce swelling as well.
Pain medication such as acetaminophen or ibuprofen can help to alleviate the pain. It is important to follow the recommended dosage and not to exceed it. If the pain is severe, listen to your body and seek medical attention.
Stretching and Exercises
After the initial pain has subsided, it is important to start gentle stretching and range-of-motion exercises. This will help to prevent stiffness and improve flexibility. Here are a few exercises that you can try:
1. Knee-to-Chest Stretch
a) Lie flat on the floor with your back straight.
b) Bring your right knee to your chest and hold it for 10 seconds.
c) Lower your leg and repeat with your left leg.
d) Do the exercise five times with each leg.
2. Hamstring Stretch
a) Sit on the floor with your right leg straight and your left leg bent.
b) Lean forward as far as possible without feeling pain.
c) Hold for 10 seconds and then repeat with the left leg.
d) Perform the exercise five times with each leg.
3. Cat and Camel Stretch
a) Start on all fours with your hands and knees on the floor.
b) Arch your back up like a cat and hold for five seconds.
c) Lower your back down and arch it the other way like a camel for five seconds.
d) Perform the exercise for one minute.
Preventing Pulled Lower Back Muscles
There are a few things that you can do to prevent pulled lower back muscles. Maintaining good posture, following an exercise regimen that includes strengthening and stretching, using proper lifting techniques, and balancing your core muscles can help to reduce the risk of injury.
Conclusion
A pulled lower back muscle may cause discomfort, but it is a treatable condition with the proper first aid. Follow these tips to help alleviate the pain and promote healing. Remember to always listen to your body, and if the pain persists, seek medical attention.