Low back pain after exercise is a condition that is familiar to every person. It is faced by both professional athletes and ordinary people who prefer to engage in fitness. The lumbar spine is a weak area for any physical exertion, both during intense sports, and during daily stress. This can be explained by the fact that the lower back is the center of our body, its reference point. Most often, pain in the lower back is caused by a weak muscle corset, which is not able to support the spinal column normally. Worsening general condition is also incorrect posture. In professional athletes, the lower back is often overloaded due to regular exercise.
Status Description
If, after training, the lower back hurts, then a person cannot normally get out of bed, move in a bent position and even breathe normally in this condition, it is very difficult for him. In many people, pain develops in the back due to poor body training.
But it should be noted that athletes are not protected from this condition. Bodybuilders, for example, with age begin to feel severe stitching pains in the spine after training, an unbearable pain syndrome occurs even when you try to just lean forward. Therefore, we can conclude that lower back pain can occur in any person, regardless of whether he is engaged in sports or not.
In weightlifters, damage to the back most often occurs in the lower part of the spine and lower back. Unpleasant sensations range from mild, short-term attacks of pain to a prolonged acute pain syndrome. The causes of lower back pain after exercise can be associated with severe muscle strain, disc damage, age-related changes in bone tissue, poor posture, and poor technique for lifting heavy objects in the gym.
To prevent the occurrence of such a situation, as well as various complications, it is necessary to determine the mechanism of development of the pain syndrome and its main symptoms.
Signs of discomfort
The muscles of the lower back hurt after training, there is weakness, fatigue, a general feeling of malaise, numbness? All of these are serious symptoms for concern. This condition may indicate the presence of problems with the intestines or the bladder. In order not to bring the disease to a dangerous degree of development, it is important to consult a doctor in a timely manner to help prescribe effective treatment.
Regular back pain in a child is also a serious cause for concern. Most often, this condition occurs in childhood due to the wearing of heavy things, problems with posture. But also acute pain can be a sign of a serious disease: scoliosis and even tumor formation.
Ligament and muscle discomfort
Pain in the ligaments usually manifests itself both at rest and during movement, but when moving, the pain syndrome only increases.
As a rule, the lower back hurts after training the back due to sprains or muscles. This condition can be prevented with the help of muscle development and strengthening the spine. Even people who were previously injured while playing sports can significantly improve their condition and strengthen their muscles.
Professional athletes know that the simultaneous work of antagonist muscles is very important when conducting a workout. This is especially true for those who have serious back problems. To prevent pain after training, during sports it is important to try to evenly distribute the load on the spine. This means that doing 300 squats in order to strengthen the abdominal press is wrong and even dangerous to health. The trainee should evenly distribute the entire load on the spine, this also applies to the antagonist muscles.
Some types of exercises are prohibited for people with osteochondrosis. Weightlifting, in which the spine is heavily loaded, can only exacerbate the pain syndrome. It is important to exclude or closely monitor the following types of exercises: leg press from a sitting position, deadlift, lunges with a load on the shoulders, army bench press.
Professional athletes have a well-trained body, so the likelihood of injury or some complication in their case is minimal. Particular attention to the technique of weight lifting should be paid to beginners in sports, since improper performance of exercises can provoke serious health problems. If the lower back hurts after training the press, it is important to reduce the lifting weight or the number of repetitions.
Weight loss
Many trainers claim that losing weight is the first thing you can do to reduce back pain. Losing weight will help reduce disc wear and protrusion. In some cases, the disks are already severely damaged, but this can not prevent losing weight in order to improve the general condition of the spine.
Big belly and workout
A large belly is a serious problem for back health, since it leads to an improper distribution of physical activity on the bends of the spine and the entire department. Because of it, the trainee leans strongly forward in order to compensate for the load, which as a result provokes the formation of a "round back". Excessive weight also provokes a strong load on the discs and joints.
Features of the exercise
When performing exercises to strengthen the muscular skeleton and spine, emphasis should be placed on the oblique, transverse, lumbar and rectus abdominis muscles, as well as the square muscles of the lower back and paraspinal muscles of the back.
Many painful sensations can be eliminated with the help of traditional methods of treatment: proper rest, the use of cold and warm compresses, and the use of medications. If the pain syndrome lasts for several days, and the patient develops weakness, a feeling of malaise, then it is important to immediately see a doctor.
Some causes of back pain associated with the spine may go unnoticed for a long time. The attending physician will help you choose an effective method of treating the spine and eliminate pain.
Lower back discomfort
Why does lower back hurt after back training? The most common cause of this condition is improper exercise technique. During training, the body should resemble a straight and even line, and the lower back should be located on the same level with the legs and torso. Improper lumbar position during exercise often provokes severe pain. In this case, you should immediately stop exercising, otherwise muscle discomfort can provoke the development of serious complications.
In addition, lower back pain can develop with different types of dynamic bar. The technique for performing each type of plank may vary significantly - some of them include raising and lowering the spine, which provokes a pain syndrome.
Back discomfort
The back, including the spine, assumes the main load during training. It is for this reason that one should not be very surprised at the occurrence of pain in this area. When unpleasant symptoms appear, it is important to immediately stop the execution of the bar and have a good rest. Continuing training is dangerous with the development of progressive back pain, as well as the appearance of diseases: kyphosis, scoliosis, hyperhidrosis.
Also, the back may be damaged when performing a dynamic bar. Improper abrupt movements, as well as poor technique can cause damage to the vertebrae or problems with the nutrition of the intervertebral discs, which is dangerous with serious consequences for human health.
Discomfort elimination
What to do if lower back hurts after exercise? It is important to remember that you should stop exercising immediately after the first unpleasant symptoms appear. It is important to take a relaxed posture, relax, assess the severity of pain. Perhaps it manifested itself only due to muscle spasm or minimal overstrain, but there is a risk of getting real health problems.
In addition, it is important to pay special attention to the training technique. After a correctly performed exercise, back pain and overstrain do not occur.
Compliance with the rules of training
When conducting a workout, a person must comply with the following rules:
- handle cargo and heavy objects carefully;
- regularly consult with a trainer (at least in the first 6 months of training in the gym);
- Wear comfortable, loose clothing and shoes for training to help prevent injury;
- making the right diet with a lot of calcium in foods (it will help improve bones) and protein (it effectively acts on the mass and strengthens the muscle corset).
If back pain appeared unexpectedly after a workout in the gym, you should not really panic. It is important to listen to the state of your body, to reduce the physical load on the body, with which it cannot fully cope at this stage.
If lower back hurts after strength training, it is important to immediately see a doctor. It is dangerous to conduct an independent treatment, since such a lesion in the back can be eliminated with the help of compresses and local preparations, which will be very dangerous for other types of injuries.
Basic Rules
When playing active sports, it is important to adhere to the following rules:
- Move more. Adhere to a healthy lifestyle, monitor weight, actively exercise, and avoid stiffness - this will help reduce the risk of back injuries and pain. The more a person moves, the better the condition of his body.
- Stop smoking. Nicotine, found in cigarettes, negatively affects the structure of the intervertebral discs, changing it and leading to rapid dehydration. As a result, discs lose their strength and wear out quickly.
- Maintain proper posture. Some people, in connection with their professional activities, often have a lot of time to be in a sitting position. Some experts advise placing the computer screen at eye level, the chair should correspond to the height of the person so that when sitting, the bend angle at the knees reaches 90 degrees.
- Perform regular breaks if you have to be in the same position for a long time. Every half hour you should get up from the workplace and walk around the room for several minutes to relieve the pressure received by the spine during sitting.
- Try to use less laptop and phone. With the regular use of a mobile phone, when the person’s neck is in an inclined position or turned sideways, the state of posture worsens and an additional load on the spine appears. To prevent such problems, you should purchase a special Bluetooth headset, which will help ease tension in the spine and neck.
Strengthening the back muscles
If a person has pain after training, then it is important for him to pay special attention to all the muscles in the affected area. It is also important to strengthen your back muscles by combining different types of exercises and maintaining optimal balance. If during training a person performs forward bends, then in the future he also needs to carry out exercises on the back muscles.
Correct posture
Watch your body position during sleep. Doctors advise sleeping on your side and on a hard mattress. The situation should be as comfortable as possible. The position of the embryo helps to eliminate tension in the hips, relieves fatigue. The worst posture for sleeping is considered on the stomach, it provokes the development of curvature of the spine.
With the development of pain in the back, you should immediately stop training and perform incorrect exercises. The back should fully relax and recover. Also, if after training your back hurts in the lumbar region, it is important to visit a doctor who will prescribe anti-inflammatory drugs and prescribe the optimal recovery of the patient's body.