How to relieve back pain after climbing mountain climbing back pain

If you are experiencing back pain after climbing, then the following will be very helpful to you, so start reading now.

What happened to back pain after climbing?

After a full day of climbing trip, the weight of the backpack and body fatigue and caused by the shoulder and back tightness and leg pain, this is a very normal reaction, is the performance of physical fatigue, do not need to panic, good rest to restore relaxation can be.

Cattle breathing

This action can be used as a warm-up style, the upper back bent forward, feel yourself from the tailbone, lumbar spine, thoracic spine, cervical spine, spine slowly extended to avoid injuries caused by rushed action. Step 1: Keep your knees together, hands on your knees, chest up, spine straight and ready. Step 2: in a four-legged kneeling position, exhale, upper body bend forward, hands long support the ground to play straight. Step 3: Inhale, raise your head and slowly extend your spine upward from the tailbone to the lumbar, thoracic and cervical spine, staying for 10 breaths and slowly returning to the starting position.

Seated twist

This movement can strengthen the back muscles, improve spinal flexibility, and extend the outer thighs. Step 1: Bend your right leg, place your right hand on your left knee and your left hand on the yoga block. Step 2: Put your right hand around your left knee, bring your left knee close to your abdomen, inhale, turn your upper body to the left, stay for 10 inhalations and exhalations, slowly return to the starting position and switch sides.

Posterior arm extension

This movement stretches the back of the arms, the back of the shoulders, and the back extension. When performing this movement, please lengthen the spine, if the body is too relaxed, it will let the weight press on the spine, but more likely to be injured. Steps: Inhale, lengthen the spine, bend the right hand, place the left hand on the right arm, apply pressure to the left arm with the right hand, stay for 10 seconds, switch sides.

Inner thigh stretch

When performing this action, the body face should be on the same plane as the inner thighs, and when twisting, the direction of the cervical spine is kept in the same line with the body, in the same direction. Step 1: Open your feet in a large pattern, bend your right foot, keep your right heel close to your body, keep the palm of your foot close to your left inner thigh, and straighten your left leg with your toes facing upward in preparation. Step 2: Wrap the yoga rope around the right footboard, grab the ends of the rope with your right hand, slowly rotate your body to the left, and follow the left hand around the back of your waist, stay for 10 breaths. Slowly return to the starting position and switch sides.