How to do after running back pain

In many cases, after running will cause some physical discomfort, some people feel back pain after running is one of the situations. Most of the back pain after running is caused by incorrect running posture, too much exercise, etc. What should we do about back pain after running?

Correct the running posture

Many times the back pain after running is caused by incorrect posture when running, which increases the burden on the waist. So the correct running posture is very important. Don't lean forward when running, relax your shoulders, straighten your back, and don't hunch over.

Move your waist

If you have back pain after running, you can carry out appropriate activities for your waist, such as swinging your waist back and forth or twisting your waist, which can promote blood circulation in your waist and relax your waist muscles, thus relieving the pressure on your waist and reducing pain.

Hot compress on the lumbar area

If the lumbar pain is caused by the accumulation of lactic acid during running, you can use hot towels to apply hot compresses to the waist, which can help promote local blood circulation and relieve the pain in the waist.

Massage the lower back

Simple massage and rubbing of the waist can relax the waist muscles, accelerate the decomposition and discharge of lactic acid, and also promote the blood circulation of the waist, thus relieving the discomfort of waist pain. 1, take a sitting position, the two hands five fingers together, respectively, placed on the left and right lumbar vertebrae, palms inward, slowly rubbing up and down, until hot. 2, two hands clenched fist, put the waist to roll around, massage, from the bottom up, from the top down, repeatedly many times. The head can be combined with forward and backward tilt.

Seek medical treatment

If there is strong back pain after running, it is best to go to the hospital for examination in time to avoid the pain caused by lumbar diseases.

How to avoid back pain after running

Choose a suitable venue

Try to avoid running on rugged and hilly roads, running on flat ground can reduce the impact on the waist; also pay attention to wearing suitable running shoes, do not wear shoes like leather shoes, high-top sneakers, hiking shoes, etc.

Adequate warm-up

Adequate warm-up is able to prevent sports injuries to a certain extent, warm-up is able to make all parts of the body muscles are active, faster to adapt to the sports state. Such as high leg, tiptoe heel, twisting waist and other movements.

Use the correct running posture

When running, do not collapse your shoulders and bend your back, keep your head up and look ahead, keep your shoulders relaxed and your back straight. Use the middle of the foot to land and then transition to the full foot to cushion the impact when landing.

Control the intensity of exercise

The amount of exercise when running should be increased gradually, do not suddenly accelerate the amount of exercise at once, which will easily make the back injury pain. And the intensity of the exercise to grasp according to their own actual situation, do not exceed their own load range as well.

Strengthen the core strength training

Usually strengthen the core strength training, can enhance the stability of the waist and abdomen and the stability of the pelvis, not only to maintain the core strength in running to maintain good body posture, for strengthening the waist muscle strength is also helpful. 1, small curl abdomen: lie on your back, hands relaxed between the ears, legs bent knees feet bottom to the ground, and then the upper body up to make the chest to their thighs close, in the upper body and the ground into 45 degrees after the stop, and then restore. This action is to exercise the upper abdominal muscles. 2, supine leg swing: lying on your back, hands crossed under the head, legs straight up to 90 degrees, and then restore. This action can exercise to the lower abdominal muscles. 3, prone back: prone with the bed or mat, hands crossed behind the head, ask your companion hands pressed or sitting on the heels, the upper body as far back as possible, until the peak pause of about 1 second, and then restore. 15-20 times for a group, do 3-5 groups. This action is for the lumbar muscles, can increase the strength of the waist.