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What to do if you hurt your back during a workout?
Author: Roman Petrenko - kinesitherapy instructor. Hello dear readers! If you are reading this material, it is likely that you or someone you know has experienced a situation where you have strained or hurt your back. This is a familiar situation, but not everyone understands it correctly and takes the right measures! So, let's get started. You overdid it during a workout or miscalculated your strength by lifting a heavy load. As a result, you’ve hurt your back. If you listen to just anyone, you risk being "hunched over" for a long time. Everyone who has hurt their back has different symptoms and ways to address them. The main determining factor is PAIN! The nature of the pain can give clues about the severity of the injury. Let’s try to break down these symptoms:
If in addition to your symptoms, you also experience numbness in your limbs, it means you have a nerve irritation affecting your lower extremities. This symptom is often characteristic of the presence of so-called intervertebral hernias, which, in turn, are a result of disrupted microcirculation in the deep spinal muscles. And as you understand, attempting to diagnose and treat this on your own can be frightening and fraught with consequences. Nevertheless, what can and should you do yourself? What to Do If You’ve Hurt Your Back1. As soon as you’ve injured your back, first aid involves applying pain-relief ointments. Currently, pharmacists offer dozens of products, but your attention should be drawn to those with a cooling effect, rather than warming. I will explain why further. You should not massage without specific recommendations. The manipulations must be performed by a qualified healthcare professional. In some cases of your back condition, massage is entirely contraindicated. DO NOT use warming ointments to relieve pain! An inflammatory process is already occurring at the site of your pain. Warming agents will only exacerbate the inflammatory process. A categorical "NO" also applies to hot compresses and saunas during the acute period of your pain! 2. It is impossible to avoid medical intervention with a painful back. However, you do not need to go to just any doctor. Specialists such as vertebrologists or kinesitherapists can help. They work directly with pain and its causes. Specialists do not rely solely on symptoms. A diagnosis is based on all indicators, tests, and examination results. 3. Now, let’s discuss pain-relieving exercises you can do at home. Here’s a simple yet effective way to alleviate acute back discomfort. For example:
If necessary, these exercises can be performed 2-3 times a day, and always finish with a cold shower and stretches. Be prepared for the first steps in this direction to be painful. But don’t despair; day by day, you will recover much faster than if you simply lay in bed and received injections. Preventive measures can help reduce the risk of hurting your back. You need to strengthen your spine and make it more flexible. Eliminate harmful habits from your life. Regular participation in physical exercise and fitness contributes to overall mobility, making muscles resilient and strong. Additionally, doctors often recommend swimming as a form of rehabilitation for those who have injured their backs. Preventative aquatic exercises provide good results for patients who have previously suffered spinal injuries. And remember, before you go to lift a heavy weight, ask yourself: Why are you doing this? For profit or for the health of your body? If for health, then do not lift heavy weights that could injure your back. You can achieve a beautiful body with less risky loads! Keep this in mind! Author of the article: Roman Petrenko Andreevich - kinesitherapy instructor. Works according to the Bubnovsky method. On the left in the photo is Roman Petrenko, and on the right is Bubnovsky himself. For any questions, write to Roman at petrenkoromanandreevich@mail.ru. SIMILAR ARTICLES
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