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Pulled muscle at back
I fell down from yesterday and happened to get a pulled muscle injury (which I presume) at my lower left back. It's been extremely painful, mostly while doing certain movements. I'm unable to move/bend my left side of waist and back towards the right. I can lie down on one side but it pains terribly when I try to turn. What can I do? As there is lockdown, ok unable to physically go to a doctor in my area. Please suggest. Should I apply cold or heat to the area? And what type of compression can I use? And should I be in rest or stretch through some exercises? How can I heal faster? It's extremely painful.
Answers (8)
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Since it is 6 days now,
You must understand now how a Muscle pull heals, so that you don't disrupt the healing process.
https://youtu.be/7ojts_BkiMU
Secondly you must start with this exercise now
https://youtu.be/ie0t363h9wc
Next Steps
Online consultation is a good alternative in this time of Covid.
Answered
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You should give hot water fomentation for 15-20 min twice a day.
You can apply volini gel provided you are not allergic.
You should take complete bed rest for 3-5 days.
Avoid bending and twisting.
You can lie on your sides. While lying straight support your knees with a pillow horizontally.
Next Steps
Once lockdown is over you can consult a Physiotherapist or Orthopaedist in person for complete assessment and treatment. If not you can call me online after five days of rest.
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For 3 days apply ice and then after you can start physiotherapy session and can take physiotherapy modalities as needed.donot do exercises for at least 3-4 weeks only start electrotherapy then after you can do simple exercise according
Next Steps
ice for 3 days and bed rest
Health Tips
rest and donot do heavy work or lifting for few weeks
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Dont worry apply diclofenac ointment to the area of pain and cover it with a cloth for 10 minutes, clean it with warm water following hot water fermentation thrice a day, if available at home take Accelofenac+paracetamol twice a day (Zerodol P).
Also can do icing, rest without any work, try visit nearest physiotherapy centre to take ultrasound therapy for quickly reducing of pain.
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