Before the Spring Festival, many people do their own cleaning. At this time, many people will suffer from muscle sprains caused by cleaning, and some will suffer from muscle pain caused by overexertion.
After the Spring Festival, due to the concentration of heavy labor before the Spring Festival, some of the patients who come to the doctor are those who strained their muscles during the cleaning before the Spring Festival, concentrating on the shoulders, knees, lumbar region, back and neck. Shoulder pain or muscle strains are caused by long hours of labor or excessive force; knee injuries are caused by squatting and kneeling to scrub the floor; and carrying some heavy objects can easily cause injuries to the lower back and lower back.
I suggest that people in the daily cleaning to pay attention to a few details.
1, in carrying heavy things, many people will be something far from the body and will bend down, which is a heavy burden on the waist. Therefore, when cleaning, if you have to lift heavy things such as boxes, carry the heavy things close to your body, which can effectively reduce strains on your hands, waist, shoulders and back. In addition, using large muscle groups is safer than using small muscle groups, such as placing heavy objects on your shoulders than on your arms to save energy and reduce strains at the same time.
2.For those who want to clean at the end of the year, it is important to do it in stages and not to finish all the cleaning in a short period of time.
3, in the cleaning before also stretching muscles and joints, to warm up, do not too suddenly change the posture and body position. At the same time in the cleaning, you can also change the work content, do not always continue the same action, can avoid muscle injury or soreness, the same cleaning action is best not to exceed 1 hour.
1, first cold compress, then hot compress.
Cold compress can help reduce inflammation, you can use an ice pack or ice wrapped in a towel cold compress, a cold compress time shall not exceed 20 minutes, cold compress several times a day, generally used in the first three days.
Hot compresses can relax the muscles and help relieve muscle tension, a hot shower is also a good choice, three days after the adoption is conducive to recovery.
2. Take painkillers.
If the pain is so bad that you can not move, you can take appropriate painkillers (OTC of course, if you buy your own), such as ibuprofen, celecoxib, etc., this type of painkillers, also known as non-steroidal anti-inflammatory drugs, can be used for a short period of time, good pain relief, but long-term use, in the pain relief at the same time easily cause gastric ulcers and increased risk of bleeding, gastric patients with caution.
3, exercise, can be done at home.
When the pain is under control, do daily neck and shoulder stretching, gentle tilting and bending of the neck, rotation of the neck and shoulders can help relieve and prevent shoulder and neck pain, while using a hot water bag to warm up the neck and shoulder muscles or taking a hot bath before shoulder and neck exercise is more effective.
Note: The correct way of exercise is very important, wrong exercise will aggravate the pain and muscle tension, make sure to do the following exercises gently.
(1) Neck stretching exercise
A. Stand upright with your shoulders relaxed and sink as far as possible, or sit down and place your hands on your legs or on the sides of a chair.
B. Slowly bend the neck to the left side and hold for 15-30 seconds.
C, next increase the strength, keep the right shoulder down, slowly stretch the head further to the left with the left hand, continue to hold for 15-30 seconds.
D. Return the head to the evidence and stretch the right side in the opposite direction.
E, repeat both left and right 2-4 times.
(2) back gliding exercise: back gliding exercise is mainly pulling the muscles at the back of the neck, do this exercise if you feel pain, gliding amplitude should not be too large.
A, upright, can also sit down, the upper body straight, eyes forward.
B, the neck slowly slide backward, while collecting the chin, slide to the farthest distance after adhering to about 6 seconds, and then rest for 10 seconds.
C, repeat 8-12 times.
(3) shoulder and chest stretching exercises.
A, upright or sitting, upper body straight, eyes forward, neck slowly slide backward, while tightening the chin (the same as the back glide exercise)
B, arms up, elbows bent, hands raised on both sides of the ears (surrender position).
C, deep breathing, exhale when the small arms slowly move down to the back of the waist, this process pay attention to keep the upper arms do not move, use the elbow joint activities.
D, hold for about 6 seconds, while resting for 10 seconds.
E, repeat 8-12 times.
(4) Head and hand exercise: a static exercise, although the muscles are exerting force, but there is no movement of position, static exercise helps to strengthen the neck muscles and prevent neck pain.
A. Keep the neck upright and look forward.
B. Exercise the right side of the neck muscles: place the right hand above the right ear, exert force to the left side, and force the head to the right, keeping the position of the head unchanged during the process, insist on 6 seconds and then rest for 10 seconds.
C, then change the left hand to exercise the left side of the neck muscles.
D, exercise the back of the neck muscles: hands folded on the back of the head, forward force, while the head backward force, the same keep the head position unchanged, adhere to 6s, rest 10s.
E, exercise the front of the neck muscles: hands palm root placed above the arch of the eyebrows, press the head backward, head forward force to maintain the same position, still adhere to the 6s, relax 10s.
F, repeat 8-12 times in each direction.