How to exercise abs back pain

Abdominal exercise can make the abs more sexy and attractive, making the body more perfect. But many people in the exercise of the abdominal muscle, will appear waist pain, some people do not want to continue to exercise. So what happened to the abdominal exercise back pain? What to do?

Exercise abdominal back pain is what happened

Lack of exercise exercise

In people who usually do not exercise at all or lack of exercise, suddenly carry out relatively strong abdominal training, the load on the lumbar and abdominal muscles increased, may lead to lumbar and abdominal muscle strain, which can lead to back pain.

Lactic acid accumulation caused by

At the end of abdominal exercise, secretion of a large amount of lactic acid may not be completely decomposed, thus forming a buildup in the body, and the result of lactic acid buildup will cause local muscle soreness, back pain may also be caused by this.

Excessive exercise intensity

The muscles of the human body also have a tolerance range, in a short period of time the high intensity of strenuous exercise, will easily make the muscle over-exercise, beyond its load range, causing muscle fatigue and soreness.

Posture is not standard

In the abdominal muscle exercise, like doing flat support, waist into a bent state; do sit-ups, waist back borrowing too much force is caused by the occurrence of back pain.

Single exercise abdominal muscles

Many people in the abdominal exercise, just a single exercise of the abdominal muscles, and ignore the exercise of the muscles like the waist, the overall imbalance of the core muscle groups, prone to abdominal muscle training and cause lumbar pain, hunchback and other situations.

How to exercise the abs lumbar pain

adhere to the exercise

If the waist muscle pain is caused by the usual non-exercise, then generally adhere to the exercise or rest a few days lactic acid decomposition out of the body, the pain will disappear.

Move the waist

After the abdominal muscle exercise lumbar pain, you can carry out appropriate lumbar activities, such as swinging the waist back and forth or twisting the waist, to promote blood circulation in the waist, relax the lumbar muscles, relieve the pressure on the waist, to play a certain role in reducing the pain.

Hot compresses on the lower back

For back pain caused by excessive lactic acid accumulation, you can use hot towels to apply hot compresses to the sore parts of the waist to promote local blood circulation and relieve the symptoms of back pain.

Massage of the lower back

Simple massage and rubbing of the waist can relax the waist muscles, accelerate the decomposition of lactic acid discharge, and also accelerate the blood circulation in the waist, which is also beneficial for relieving back pain. Specific practice: sitting posture, the two hands five fingers together, were placed on the left and right back vertebrae, palms inward, up and down slowly rubbing, until the release of heat.

Seek medical treatment

If after abdominal exercise, there is a continuous strong lumbar pain, it is advisable to go to the hospital for a timely examination in case the pain is caused by a strained lumbar muscle or other reasons.

How to avoid low back pain by exercising your abdominal muscles

Exercise the core muscle groups

In the abdominal muscle local training, do not ignore the overall core muscle groups should also be exercised, not only to enhance the abdominal muscle exercise effect, but also to avoid the emergence of sports injuries. Like you can do flat support, side flat support, fitness ball push-ups and other exercises.

Master the correct exercise action

Before you start abdominal exercise, whether it is doing sit-ups, plate support or using the abdominal wheel exercise, you have to master the correct posture of the action, like in doing flat support, the standard action is to head, shoulders, back, buttocks, legs in a plane, the hip can not collapse.

Pay attention to the warm-up

Adequate warm-up exercises, to a certain extent, can avoid the emergence of sports injuries, you can first jog for 10 minutes, and then move the waist, do the body rotation exercise, stretching exercises, etc.

Control the intensity of exercise

To set the intensity of exercise according to their own actual situation, do not exceed their own tolerance range, so as to avoid muscle overload exercise, muscle fatigue resulting in pain.

Warm tips

No matter what kind of abdominal exercise, we must follow the action requirements to carry out, reasonable arrangements for the amount of exercise, usually can carry out some aerobic exercise to help exercise.