Many people will have various symptoms after running, and running back pain is a very common phenomenon. Here are the causes and solutions of running back pain I sorted out, which I share with you!
Lack of exercise
Many people don't exercise at all at ordinary times. If they suddenly take part in fierce running, their muscles, joints and other parts of the body can't adapt for the moment, which may lead to situations like back pain.
No warm-up
Without sufficient warm-up before running, all parts of the body have not been relaxed. It is necessary to run with high intensity. The muscles of the body may be stiff, and the back needs to remain upright during running. After such a posture for a long time, it may cause pain due to muscle fatigue or strain after running.
Excessive exercise
Excessive amount of running will lead to a large amount of lactic acid in the body. If lactic acid cannot be decomposed and discharged in time, it will accumulate in the body, which is easy to cause local acid swelling and pain, which is also one of the reasons for back pain.
Incorrect running posture
In the process of running, if the running posture is to lower the head, bend down, hunch, shake the body left and right, and use the foot to follow the ground, it will have a great impact on the waist and back, and there will be a great chance of pain in the waist and back after running.
Weak low back muscles
The strength of its own low back muscles is relatively weak. In the process of running, it can not bear the relatively large pressure brought by running, and it is easy to produce discomfort such as pain.
Warm up
Before you start running, you must do a full warm-up exercise, which can reach the warm-up action of your back: your legs are the same width as your shoulders, and your left hand is at the same height as your shoulders, stretching to one side through your chest; The elbows of the right hand pressed close to the body are stretched; Turn your face to the right. Repeat on the other side. Make an eight beat turn.
Control the amount of exercise
Running should increase the amount of exercise in a step-by-step way. Don't suddenly carry out a lot of running exercise. The amount of exercise beyond your own load is the most likely to cause sports injury.
Use the correct running posture
Running should adopt correct posture in order to avoid back pain to the greatest extent. During running, keep your head up, keep your eyes straight ahead, and keep your shoulders relaxed.
Choose the right site
Don't choose hard cement ground with poor ground elasticity for running. It's best to choose a playground with plastic or soil for running; At the same time, pay attention to wear appropriate running shoes, not slippers, high heels, leather shoes and other shoes that are easy to cause greater impact on the joints of the body.
Enhance waist and back strength
You can do some exercises such as sit ups and flat support to increase the strength of the muscles in the waist and back, so as to avoid running back pain due to too weak muscle strength.
Do stretching exercises
If the back pain is caused by lack of exercise or excessive amount of exercise after running, you can stretch the back after running to help promote the blood circulation of the back and relieve the pain.
1. Kneel on the ground, sit your ass on your heels, put your hands behind your back as support, and slowly extend your head and upper body back for 20 seconds. Every 20 seconds is a group. You can do it several times according to your physical condition.
2. Press your legs forward and kneel on the ground. Put your hands on your thighs and lean forward slowly. You will feel that the muscles of your thighs and waist are slowly relaxing, which can effectively relieve the tension of your spine and lower body muscles. You can do it several times every 15 seconds.
Massage
If you have back pain after running, you can massage and knead your back to help promote back blood circulation, alleviate muscle fatigue, accelerate the decomposition and discharge of lactic acid in muscles, and alleviate back pain.
Hot compress relieves soreness
After running, hot compress can be applied to the sore parts of the back, which can promote blood circulation, relax back muscles and relieve back pain.
Keep running
If the back pain after running is caused by lack of exercise, it is recommended to continue to adhere to an appropriate amount of running exercise, which can not only alleviate the back pain, but also reduce the back pain after running in the future.
Timely medical examination
Back pain after running may be caused by low back diseases, such as lumbar disc herniation. Severe back pain occurs after running and lasts for a long time. It is recommended to see a doctor in time.