What happened to the back pain after running

Running is a common form of exercise in sports, many people have joined the running team in order to exercise or lose weight, but there are many people who have back pain after running, which is very puzzling. So what causes back pain after running? What about back pain after running?

What happens to back pain after running?

Lack of sports exercise

Many people do not exercise at all, suddenly go to participate in strenuous running, the body's muscles and joints and other parts of the body can not adapt to a moment, may produce such a situation as back pain.

No warm-up

Before running without sufficient warm-up, all parts of the body are not relaxed, to carry out a relatively strong running exercise, the body muscles may be a little stiff, and running back is required to keep upright, such a posture for a long time, after running may be too much muscle strain or strain and produce pain.

Too much exercise

Running too much exercise, will cause the body to produce a lot of lactic acid, and lactic acid can not be discharged in a timely manner, will be piled up in the body will easily cause localized body soreness and pain, which is also easy to cause one of the reasons for back pain.

Incorrect running posture

In the process of running, if the running posture is low, bending, hunchback, body swaying from side to side, with the heel on the ground and other incorrect way to carry out, the impact on the waist and back is very big, in the running back after the chances of pain will be great.

Weak back muscle strength

The muscle strength of the lower back is weak, in the process of running, can not load the relatively large pressure brought by running, easy to produce pain and other discomfort.

How to do after running back pain

Do stretching exercises

If you have back pain after running due to lack of exercise or too much exercise, you can stretch your back after running to help promote blood circulation in the back and relieve pain. 1, kneeling on the ground, buttocks sitting on the heels of hands behind the back for support, head and upper body slowly extended backwards, for 20 seconds. Every 20 seconds for a group, you can do more than a few times according to their own body conditions can also be. 2, do forward leg press action, a foot kneeling on the ground. Hands on the thighs, the body slowly leaned forward, you will feel the muscles of the thighs and waist in the slow relaxation, effective relief of the spine and lower body muscle tension, every 15 seconds for a group, you can do more than a few times.

Massage

After running back pain, you can massage and knead the back to help promote blood circulation in the back, relieve muscle fatigue, accelerate the decomposition of lactic acid in the muscle discharge, and play a role in relieving back pain.

Hot compress to relieve soreness

After running, you can apply a hot compress to the sore back area, which can promote blood circulation, relax the back muscles, and play a role in relieving back pain.

Insist on running exercise

If the lack of exercise leads to back pain after running, then it is recommended to continue to adhere to the appropriate amount of running exercise, which will not only relieve back pain, but also reduce the situation of back pain after running.

Timely medical examination

When back pain occurs after running, it may be caused by lumbar back disease, such as a herniated disc. If you have severe back pain after running and it lasts for a long time, it is advisable to seek medical examination in time.

How to avoid back pain after running

Do a good warm-up exercise

Before starting to run, be sure to do a good warm-up exercise, you can exercise to the back warm-up action: legs apart and shoulder width, the left hand in the same height as the shoulders, across the chest to the side stretch; right hand pressed by the elbow stretched to the body close; turn the face to the right. Switch sides and repeat the movement. Do an eight-beat turn on one side.

Control the amount of exercise

Running should be in accordance with the gradual way to increase the amount of exercise, do not suddenly all at once a lot of running exercise, beyond their own load of exercise is the most likely to cause sports injuries.

Use the correct running posture

The correct posture should be used in order to avoid back pain to the greatest extent. The first thing you need to do is to keep your head up, your eyes in front of you and your shoulders relaxed.

Choose the right venue

Don't choose hard concrete with bad ground elasticity, it's better to choose a playground with plastic or a dirt field for running; also pay attention to wearing suitable running shoes, don't wear slippers, high heels, leather shoes and other shoes that are easy to cause more impact on the body joints.

Enhance the strength of the back

You can do some exercises like sit-ups, flat support to increase the strength of the muscles of the lower back, to avoid the situation of back pain after running due to weak muscle strength.