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I hurt my lower back in a workout, I was probably crunching without a proper warm up. What to do and how much time do I need to rest?
7 أغسطس 2015
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د. Zakia Dimassi طب الأطفال
Usually a minimum of 5-7 days of adequate rest (meaning no exercise whatsoever, including using the stairs) is recommended before resuming the workout. Of course you will need to learn to listen to your body: in case you re-attempt exercising and feel pain or significant discomfort, you may have to prolong the rest period. Ice packs especially in the 1st 24 hour period after injury helps significantly in reducing the inflammation and pain. Oral non steroidal anti inflammatory drugs for 5-7 days (with stomach protection such as ranitidine, omeprazole or the likes) are the most efficient treatment and are superior to local non steroidal anti inflammatory creams or gels. Note that if the injury is to the lower portion of the back, then you will also need to try to avoid sitting for prolonged periods of time (sitting puts strain on the musculature of the lower back and may worsen the inflammation).
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