You are suffering from a lumbar sprain accompanied by severe lower back pain? Whether it is an accident, unusual exertion, or an unknown cause, there are effective ways to relieve the pain and speed up The healing.
In this article, discover suitable exercises and practical tips to facilitate your recovery. With the right techniques, you can not only reduce discomfort, But also prevent recurrences.
Causes of a lumbar sprain
Lumbar sprain often occurs after an accident, whether it is a work, sports or car accident.
In some cases, it can also occur after unusual activity, such as lifting heavy loads or doing a big cleaning.
Sometimes pain occurs for no apparent reason, which can lead to questions about everyday life such as posture, mattress quality or stress.
Good news and bad news
Before diving into the exercises, it is important to understand the outlook for healing.
- The good news : Approximately 90% of episodes of acute low back pain improve significantly within 4 to 6 weeks, even without medical treatment.
- The bad news : 40% of people People who have one episode of acute low back pain are at risk of having another within the next year.
If you are in this cycle of pain and repetitive healing, it is likely that the excessive rest is at issue.
Rest is not the solution: make way for adapted exercises
Many studies show that the prolonged rest is often counterproductive. It can increase pain in the long term, delay healing, and promote the return of symptoms.
The key is to replace rest with adapted exercises to your condition, which allows you to control pain, to resume activities gradually and to heal faster.
3 Exercises to Relieve a Lumbar Sprain
Here are three exercises that are safe, appropriate, and will help you heal faster.
Exercise 1: Alternating between arching and flattening the lower back
- Lie on your back with your knees bent on a comfortable surface.
- Gently arch your lower back so that a small space forms between your back and the floor.
- Hold this position for 3 seconds.
- Reverse the movement by pressing your lower back against the floor, contracting your abs.
- Hold the position for 3 seconds.
- Do 20 repetitions, alternating between arching and flattening.
Exercise 2: Gentle lumbar twist
- Lie on your back with your knees bent and your arms extended in front of you.
- Gently bring your arms back to the right as your knees move to the left, creating a slight twist in your lower back.
- Hold the position for 3 seconds.
- Return to the starting position and reverse the movement (arms to the left, knees to the right).
- Perform 20 repetitions in total (10 on each side).
Exercise 3: Glute bridge
- Lie on your back with your knees bent and your feet flat on the floor.
- Gently lift your buttocks off the floor, pressing through your heels.
- Contract your glutes and hold the position for 3 seconds.
- Slowly lower your pelvis back down.
- Do 20 repetitions, at your own pace.
Trick : If the pain is too intense, lift your buttocks slightly (just a few millimeters) and progress as you feel more comfortable.
How often should I do these exercises?
For optimal results, it is recommended to do these exercises 2 to 3 times a day. Each exercise must be performed 20 times per session. If possible, do them morning, noon and evening to activate circulation and promote healing.
Hot and cold therapy
In addition to the exercises, you can use the heat and cold therapy to relieve pain associated with lumbar sprain.
However, there is no clear scientific consensus on whether one method is more effective than the other, so you may want to try both and see what works best for you.
- Day 1 : Apply some ice for 15 minutes on the painful area.
- Day 2 : Use a heat source (like a hot water bottle) for 15 minutes.
Attention : Never exceed 15 to 20 minutes of application and always use an intermediary (such as a towel) to avoid burns.
Complementary treatments: Medicines and natural products
Depending on your preferences and health status, you can consult a professional for medications or try some natural products.
- pharmaceuticals : Consult your doctor for pain relievers, anti-inflammatories or muscle relaxants, as needed.
- Natural products : You can use herbal ointments, essential oils (like arnica or eucalyptus), or anti-inflammatory foods like turmeric or ginger. Epsom salt baths can also help relax muscles.
The Key to Healing: Avoid Prolonged Rest
As we have seen, excessive rest can worsen your condition and prolong your pain. Be proactive and integrate regular exercises into your routine to prevent relapse and promote complete recovery.
For further information: Free 21-day program against back pain
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For a more comprehensive approach, discover Lombafit Studio, a platform dedicated to guided exercises to relieve and prevent back pain.
In conclusion, a lumbar sprain can be painful, but with adapted exercises, intelligent rest management, and the use of techniques such as thermotherapy, it is possible to relieve your symptoms quickly and resume your normal activities. Join the free program to go further in your recovery!
References
https://amsclinic.ca/fr/blog/mieux-comprendre-entorse-lombaire/
https://www.sciencedirect.com/science/article/abs/pii/S1877051719300267
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center