I have been moving things too hard and my waist hurts

Heavy lifting and lower back pain may be a manifestation of acute lumbar sprain or lumbar muscle strain, usually related to muscle strains, ligament injuries, or lumbar facet joint disorders. It can be relieved by bed rest, local hot compress, external medicine, massage, acupuncture and moxibustion and other methods. It is recommended to avoid engaging in weight-bearing activities again. If the pain persists or worsens, seek medical attention promptly. Acute lumbar sprain is often caused by sudden exertion, leading to excessive tension or tearing of the lumbar muscles and fascia, manifested as severe local pain, limited mobility, and increased pain when coughing or sneezing. In the early stage, one should rest on a hard bed for 1-3 days, apply cold compress to the affected area within 24 hours, and then switch to hot towels or salt bags for 15-20 minutes each time after 48 hours. You can follow the doctor's advice to apply diclofenac diethylamine emulsion or blood activating pain relieving cream externally, and massage the waist muscles with gentle palm massage. Lumbar muscle strain (SEP) is often caused by long-term poor posture or repeated strain, resulting in a painful and swollen sensation that worsens after waking up in the morning or sitting for a long time. During the recovery period, five point support exercises can be performed: bend your knees in a supine position, raise your hips with your head, elbows, and feet as support points, three groups per day, 10 times per group. Moxibustion at acupoints such as Shenshu and Mingmen can help warm the meridians and dispel coldness. Use a clear moxa stick to apply moxibustion at a distance of 3 centimeters from the skin for 10 minutes at each acupoint. Those with obvious pain can be treated with acupuncture and moxibustion, and the acupoints such as Weizhong and Dachangshu can be taken for the manipulation of tonifying and reducing.

Lumbar facet joint disorder can cause sudden locking pain, and the symptoms are significant when the body tilts to one side. Professional physicians are required to use the sitting rotation reduction method or inclined plate method for treatment, and violent twisting is not allowed on one's own. During the recovery period, it is recommended to use a lumbar brace for protection and place a thin pillow on the waist during sleep to maintain physiological curvature. In daily life, it is advisable to avoid bending down to carry heavy objects. When retrieving items, maintain an upright posture with the waist bent and squatting, and try to move heavy objects as close to the body as possible. If there is numbness, radiating pain, or functional impairment in the lower limbs, serious lesions such as lumbar disc herniation should be immediately investigated. After the acute phase, rehabilitation training can be gradually carried out, such as cat style stretching: alternating back arch and waist collapse in a kneeling position, and repeating 10 times with breathing. It is advisable to eat more kidney tonifying and waist strengthening ingredients such as black beans and walnuts in diet, and avoid raw and cold foods. Sedentary workers should get up and exercise for 5 minutes every hour to strengthen their lower back muscles. Traditional Chinese medicine believes that the waist is the home of the kidneys. Patients with chronic back pain can take Du Zhong Zhu Yao Tang, which includes 15 grams of Du Zhong and 30 grams of walnut kernels stewed with pig waist, 2-3 times a week for auxiliary conditioning. If the pain persists for 2 weeks without relief or recurs, it is recommended to complete lumbar X-ray or MRI examination.