How to recover from a twisted waist as quickly as possible
Disease description:
I accidentally sprained my waist, and now it's hurting really badly. Even the slightest movement is extremely painful. Bending over and turning around are especially difficult. I'd like to know if there's anything I can do to help my waist recover more quickly?
Doctor's answer (1)
Dr. Chen Jian
To recover as soon as possible from a sprained waist, you can take the following measures:
1. Rest immediately: Stop all activities that may worsen the injury, avoid weight-bearing and strenuous exercise, and give your waist sufficient time to heal.
2. Ice application: Within the first 48 hours after injury, apply an ice pack to the affected area for 15–20 minutes every 2–3 hours to reduce swelling and pain.
3. Heat application: After 48 hours, if pain and muscle tension persist, apply heat to promote blood circulation and muscle relaxation.
4. Anti-inflammatory painkillers: Oral medications such as ibuprofen capsules or diclofenac sodium sustained-release capsules can be taken to relieve pain and inflammation.
5. Topical medications: External applications such as Dongfang Huoxue膏 (Eastern Blood Activating Plaster), blood circulation promoting and stasis-resolving plasters, or Yunnan Baiyao Aerosol may be used as adjunctive treatments to help dissipate bruising and reduce swelling.
6. Physical therapy: Treatments such as massage, manipulation, and acupuncture can help relieve muscle tension, promote blood circulation, and reduce inflammation. However, massage should be avoided within the first 48 hours after injury to prevent worsening bleeding and swelling.
7. Gradual exercise: Once the pain has subsided, begin mild strengthening and flexibility exercises for the lower back, gradually increasing intensity while avoiding excessive strain.
8. Maintain good posture: Whether standing, sitting, or sleeping, maintain proper posture to reduce pressure on the lower back.
