How to quickly recover from flashback? 4 ways to protect your waist

It’s another exciting Friday! I don’t know how everyone is doing today, Zhimei picked up a courier in the morning, bent down for a moment, and a sharp pain hit——

(Source: Internet)

Afterwards, it was all spent in bed…

Many people have the experience of bending over to take something and flashing to the waist , or when twisting the waist suddenly and suddenly painful.

Why does one turn around, one bends over, such an easy action, “dodges” the waist?

Flashback is actually a common name for “acute lumbar sprain” , which is often caused by improper posture during exercise or labor, and is often accompanied by severe pain.

There are mainly 3 cases [1,2]:

1. Injured soft tissue

There are many muscles, ligaments, and fascia near the spine that help the body bend, turn, and walk to maintain balance.

If the posture is suddenly changed violently or the waist is stretched too much , then these muscles, fascia, ligaments and other soft tissues may be acutely injured, tightening and spasm, causing pain .

Common symptoms:

Pain (increased by coughing, talking loudly)

Muscle cramps (distinct streaks to the touch)

limited waist movement

(Source: spine-health)

2. Injury and dislocation of lumbar facet joints

The lumbar facet joints connect the upper and lower lumbar vertebrae, and are surrounded by joint capsules and muscles .

(functional unit of the spine)

They can help the spine share the pressure , keep the lumbar spine stable, and assist the human body to complete activities such as bending and leaning back.

During vigorous exercise, sudden twisting of the waist or forward flexion may cause the synovium in the lumbar facet joint capsule to be “stuck” ( incarcerated ) or subluxed , causing damage to the synovium and causing pain.

Common symptoms:

severe low back pain

The waist cannot be straight

dare not move

3. Acute lumbar disc herniation

Between the two stacked lumbar vertebrae, there is a “jelly”-like disc .

Like jelly, it can deform with external pressure, absorb shocks , and act as a buffer .

Intervertebral discs degenerate to varying degrees with age .

If the waist is subjected to excessive external force at this time , such as sudden bending or excessive weight bearing, the intervertebral disc may slip or be squeezed out of the annulus fibrosus .

(lumbar disc herniation)

Back pain occurs when a herniated disc squeezes an adjacent spinal nerve .

(common area of ​​radiating pain)

Common symptoms:

Radiating back pain

Diverging pain in buttocks, back of thighs, and calves

The waist is the midpoint of the human body , supporting the weight of the upper body of the human body , and is also one of the most active parts in daily life and labor, so it is easy to get injured.

In life, high-intensity workers, the elderly, etc. are easy to flash to the waist.

Since more and more people are sitting for a long time now, there are also many people who often lose their waists at a young age.

People who work or stand at a desk for a long time, manual workers, obese people, drivers , etc. are all people who are prone to lumbar muscle strain and flashback.

This is because the load on the waist of manual workers often exceeds the normal physical strength limit , which will cause the muscles to contract strongly , resulting in injury.

However, people who usually exercise less are not strong enough in the lower back muscles , and the muscles do not have enough muscle strength to maintain stability, so when carrying heavy objects in an incorrect posture, improper force, or excessive waist range of motion , they are prone to injury.

Correct and timely treatment after flashback can relieve pain, improve range of motion, improve function, prevent recurrence, and avoid turning to chronic [3].

① Stop the activity

After flashing the waist, you should first stop activities to reduce the pressure on the waist and relieve pain.

Try to avoid bending and weight-bearing movements for one month after recovery .

② Cold compress first, then hot compress

Cold compresses after acute injury can reduce local inflammatory reactions , and ice packs wrapped in towels can be used for cold compresses. [2,4]

In the later stage, hot compresses can strengthen local blood circulation and promote the absorption of exudate by local tissues. [5]

③ Take painkillers

Non-steroidal anti-inflammatory drugs (such as ibuprofen, diclofenac) are commonly used clinical pain relief drugs [3,6], but they must be taken according to the instructions. [6]

(Common treatment of acute lumbar sprain)

Massage and massage after the sprain has recovered may be helpful to the condition [7], but to use these methods, you must go to the rehabilitation physiotherapy department of a regular hospital and be operated by a professional doctor.

Don’t just find a massage shop on the street. The staff in these places are unprofessional, and it is often prone to premature massage , blind massage for acute lumbar injuries , and excessive manipulation .

This can easily aggravate the swelling of the waist tissue, aggravate the pain , and may even lead to poor waist recovery , which is prone to repeated waist sprains in the later stage.

It should be noted that if there are symptoms of nerve compression (such as leg pain, numbness, weakness, bowel and bladder disorder, etc.) after flashback, you should go to the hospital for diagnosis and treatment immediately.

1. Do aerobic exercise such as swimming:

Moderate and low-intensity aerobic exercise, such as breaststroke , can enhance the strength of the lower back and abdominal muscles , thereby maintaining the stability of the spine and preventing lower back injuries.

Some functional exercises for the lower back can also enhance the strength and toughness of the lower back muscles and help prevent lower back injuries.

However, it is recommended to perform these exercises under the guidance of a rehabilitation practitioner , especially for those who have low back injuries themselves.

psoas muscle exercise

2. Master the correct posture in daily life

For example, when lifting heavy objects, try to keep the heavy objects close to the body , use squatting movements, and straighten the waist.

3. Change daily bad posture

Choose a seat that can normally support the physiological curve of the waist .

Avoid prolonged sitting , and try to stand or walk every half an hour during office hours.

Try to keep your waist as straight as possible when doing housework .

(Straight back to wash dishes source: Melbourne 0steopathy Centre)

Try to choose a backpack and carry things with both hands . If you carry a single shoulder bag and carry things with one hand, it is recommended to use your shoulders or both hands alternately.

4. Exercise according to your ability

Exercise must be done according to your ability, and do a good job of warming up and stretching .


Wang Yongfeng    | Chief Physician of Department of Orthopedics, Second Hospital of Shanxi Medical University


[1] Allegri M, Montella S, Salici F, Valente A, Marchesini M, Compagnone C, Baciarello M, Manferdini ME, Fanelli G. Mechanisms of low back pain: a guide for diagnosis and therapy. F1000Res. 2016 Jun 28;5 :F1000 Faculty Rev-1530. doi: 10.12688/f1000research.8105.2. PMID: 27408698; PMCID: PMC4926733.

[2] National Institute of Neurological Diseases and Stroke. Low Back Pain Fact Sheet. ( Accessed 9/20/2022.

[3] Expert Group of Spinal and Spinal Cord Professional Committee of Chinese Association of Rehabilitation Medicine. Expert consensus on diagnosis and treatment of acute/chronic non-specific low back pain in China [J]. Chinese Journal of Spinal Cord, 2016, 26(12): 1134-1138.

[4] NHS. Treatment-Sports injuries. ( Accessed 9/20/2022.

[5] French SD, Cameron M, Walker BF, Reggars JW, Esterman AJ. Superficial heat or cold for low back pain. Cochrane Database Syst Rev. 2006 Jan 25;2006(1):CD004750. doi: 10.1002/14651858.CD004750 .pub2. PMID: 16437495; PMCID: PMC8846312.

[6] Qaseem A, Wilt TJ, McLean RM, Forciea MA; Clinical Guidelines Committee of the American College of Physicians, Denberg TD, Barry MJ, Boyd C, Chow RD, Fitterman N, Harris RP, Humphrey LL, Vijan S. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians. Ann Intern Med. 2017 Apr 4;166(7):514-530. doi: 10.7326/M16-2367. Epub 2017 Feb 14. PMID: 28192789.

Content production