Supine plate exercise why back pain

September 8, 2023

Supine board is a better exercise abdominal muscles fitness equipment, many people like to use the supine board to fitness. But some people find themselves in the use of the sit-up board to do sit-ups will appear after the back pain, what is going on?

Long time no exercise

Many people usually have little time to exercise, the sudden use of the sit-up board to do sit-ups, will make the waist and abdominal muscles can not adapt, it may lead to pain in the waist.

Large amount of lactic acid secretion

The use of the sit-up board to do sit-ups can be said to be more strenuous exercise, will lead to the secretion of lactic acid in large quantities, can not be disassembled in time to discharge, will accumulate in the body and thus cause body muscle pain.

Exercise intensity is too large

Do sit-ups exercise intensity is too large, beyond the load of their own muscles, like itself 10 minutes can only 10 sit-ups, hard to let themselves do 50, will lead to muscle over-exercise, causing muscle fatigue or even muscle strain, resulting in pain in the back.

Incorrect posture

In the supine board to do sit-ups incorrect posture, hands on the back of the head, or waist and back to borrow too much, are prone to make the waist overload, which occurs in the case of back pain.

Supine board to do sit-ups back pain how to do

1, both hands make a fist, put the waist to roll around, massage, from the bottom up, from the top down, repeatedly many times to carry out, the head can be with the forward and backward tilt. 2, two hands to the waist, with the palm root by the waist eye, palms inward rapid up and down shaking 15-20 times. 3、After the two hands are hot, overlap and put them in the middle of the lumbar vertebrae, pushing and rubbing from top to bottom 30-50 times, until the local heat is generated.

If the prevention of supine board to do sit-ups back pain

1, before the supine plate exercise, first full warm-up, like jogging for 10 minutes, activity waist, do body turn exercise, etc.. 2, control the intensity of the exercise, do not do too much at once, can be grouped, each group to do about 10-20. 3, master the correct posture, sit-ups on the supine board, the head does not need to lean on the supine board, hands on the side of the ears, feet hooked to the bar, with abdominal strength to pull the body up.

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