For people who do not exercise regularly, they may experience muscle soreness throughout their body after occasional exercise, especially in the lower back and legs. So what causes lower back pain after exercise?
Causes of Lower Back Muscle Strain
Lower back pain after exercise is one of the clinical manifestations of lower back muscle strain. Lower back muscle strain mainly refers to pain occurring on one or both sides of the lower back, or even in the middle. Lower back muscle strain can be an independent condition or a symptom of various diseases. The following are possible causes of lower back muscle strain.
1. Acute lower back sprain, or prolonged sitting or standing without timely treatment or improper handling, can lead to lower back pain.
2. Prolonged and repetitive excessive movement of the lower back, or prolonged sitting, standing, or lifting heavy objects, can cause chronic lower back muscle strain due to prolonged high tension in the muscles.
3. Low temperature and high humidity can worsen lower back muscle strain, and prolonged use of air conditioning can also cause lower back pain.
Lack of Warm-up Before Exercise
Insufficient warm-up before exercise can result in the ligaments and joints of various parts of the body not fully opening, making it difficult for the body to adapt to the exercise and leading to symptoms such as lower back pain after exercise.
Excessive Exercise Intensity and Volume
If the exercise intensity is too high, it can cause excessive muscle fatigue beyond the load range, leading to muscle strain in the lower back and resulting in pain. Additionally, excessive exertion or exceeding the range of motion during exercise can also cause muscle strain in the lower back.
What to Do for Lower Back Pain After Exercise
Apply Cold and Hot Compresses to the Lower Back
When experiencing lower back pain after exercise, it is best to apply a cold towel to the lower back within ten minutes. This can prevent local blood vessels from dilating and help relieve pain and swelling. After 24 hours, use a hot towel to apply heat to the lower back to promote local blood circulation and alleviate pain.
Perform Stretching Exercises to Activate the Lower Back
If lower back pain occurs after exercise, it is advisable to do some stretching exercises and twist the waist to relax the muscles in the lower back, promote blood circulation, and help alleviate lower back pain symptoms.
