Lower back pain after exercise is a condition that is familiar to every person. It is faced by both professional athletes and ordinary people who prefer to do fitness. The lumbar spine is a weak area for any physical activity, both during intense sports activities and during daily household stresses. This can be explained by the fact that the lower back is the center of our body, its reference point. Most often, pain in the lower back is caused by a weak muscular corset, which is not able to properly support the spinal column. Poor posture also worsens the general condition. In professional athletes, the lower back is often overloaded due to regular sports.
Status Description
If after a workout the lower back hurts a lot, then a person cannot normally get out of bed, moves in a bent position, and it is very difficult for him to even breathe normally in this condition. Many people develop pain in the back due to poor body fitness.
But it should be noted that athletes are not protected from suchstates. Bodybuilders, for example, with age begin to feel severe stabbing pains in the spine after a workout, an unbearable pain syndrome occurs even when trying to simply lean forward. Therefore, we can conclude that low back pain can occur in any person, regardless of whether he plays sports or not.
In weightlifters, back injuries most commonly occur in the lower spine and lower back. Unpleasant sensations range from mild short-term bouts of pain to a long-term acute pain syndrome. Causes of post-workout lower back pain can be attributed to severe muscle strain, disc damage, age-related changes in bone tissue, poor posture, and poor lifting technique in the gym.
To prevent the occurrence of such a situation, as well as various complications, it is necessary to determine the mechanism of development of the pain syndrome and its main symptoms.
Signs of developing discomfort
Lower muscles hurt after a workout, weakness, fatigue, general feeling of malaise, numbness? All of these are serious symptoms to worry about. This condition may indicate problems with bowel or bladder function. In order not to bring the disease to a dangerous degree of development, it is important to consult a doctor in a timely manner, who will help prescribe effective treatment.
Regular back pain in a child is also a serious reason foranxiety. Most often, this condition occurs in childhood due to wearing heavy things, problems with posture. But also acute pain syndrome can be a sign of a serious illness: scoliosis and even tumor formation.
Discomfort in ligaments and muscles
Tail pain usually manifests itself both at rest and when moving, but when moving, the pain only increases.
As a rule, the lower back hurts after a back workout due to a sprain or muscle strain. This condition can be prevented by developing muscles and strengthening the spine. Even people who have previously been injured while playing sports can significantly improve their condition and strengthen their muscles.
Professional athletes know that the simultaneous work of the antagonist muscles is very important when conducting a workout. This is especially true for those who have serious back problems. To prevent pain after a workout, during sports it is important to try to evenly distribute the load on the spine. This means that doing 300 squats to strengthen the abdominals is wrong and even dangerous to he alth. The trainee must evenly distribute the entire load on the spine, this also applies to the antagonist muscles.
Some types of exercises are prohibited for persons with osteochondrosis. Weightlifting, in which the spine is heavily loaded, can only exacerbate the pain syndrome. It is important to exclude or closely monitorperforming the following types of exercises: leg press from a sitting position, deadlift, lunges with a load on the shoulders, military press.
Professional athletes have a well-trained body, so the likelihood of injury or some kind of complication in their case is minimal. Particular attention to the technique of lifting weights should be paid to beginners in sports, as improper exercise can provoke serious he alth problems. If your lower back hurts after training the press, then it is important to reduce the weight lifted or the number of repetitions.
Weight loss
Many trainers claim that losing weight is the first thing you can do to reduce back pain. Losing weight will help reduce disc wear and bulge. In some cases, the discs are already severely damaged, but this should not prevent you from losing excess weight in order to improve the overall condition of the spine.
Big belly and workout
A big belly is a serious problem for the he alth of the back, as it leads to an incorrect distribution of physical activity on the curves of the spine and on the entire department. Because of it, the trainee leans forward strongly in order to compensate for the load, which as a result provokes the formation of a “round back”. Excessive weight also provokes a strong load on the disks and joints.
Peculiarities of performing exercises
When performing exercises to strengthen the muscular skeleton and spine, emphasis should be placed on oblique, transverse, lumbar and rectus musclesabdomen, as well as the quadratus lumborum and paraspinal muscles of the back.
Many pain sensations can be relieved with the help of traditional methods of treatment: proper rest, use of cold and warm compresses, taking medications. If the pain syndrome continues for several days, and the patient has weakness, a feeling of malaise, then it is important to immediately go to the doctor.
Some causes of back pain associated with the spine can go unnoticed for a long time. The attending physician will help you choose an effective method of treating the spine and eliminate pain.
Low back discomfort
Why does my lower back hurt after a back workout? The most common cause of this condition is improper exercise technique. When training, the body should resemble a straight and even line, and the lower back should be located on the same level with the legs and torso. Incorrect position of the lower back during exercise often provokes severe pain. In this case, you should immediately stop exercising, otherwise muscle discomfort can provoke the development of serious complications.
In addition, low back pain can develop with different types of dynamic planks. The technique for performing each type of bar can vary significantly - some of them involve raising and lowering the spine, which provokes pain.
Back discomfort
The back, including the spine, takes overthe main load during training. It is for this reason that one should not be surprised at the occurrence of pain in this area. If unpleasant symptoms appear, it is important to immediately stop the plank and have a good rest. Continuing training is dangerous for the development of progressive back pain, as well as the appearance of diseases: kyphosis, scoliosis, hyperhidrosis.
Also, the back can be damaged when performing a dynamic plank. Incorrect sudden movements, as well as poor technique, can cause damage to the vertebrae or problems with the nutrition of the intervertebral discs, which can lead to serious consequences for human he alth.
Discomfort relief
What to do if your lower back hurts after a workout? It is important to remember that you should stop exercising immediately after the first unpleasant symptoms appear. It is important to take a relaxed posture, relax, assess the severity of pain. Perhaps it manifested itself only due to muscle spasm or minimal overexertion, but there is a risk of getting real he alth problems.
In addition, it is important to pay special attention to the training technique. After a correctly performed exercise, back pain and overexertion do not occur.
Compliance with training rules
When conducting training, a person must follow the following rules:
- handle loads and heavy objects carefully;
- regularly consult with a trainer (at least in the first 6 months of training in the gym);
- wear comfortable, loose-fitting clothes and shoes for training that will help prevent injury;
- building a proper diet with plenty of calcium in foods (it will help improve bones) and protein (it effectively acts on mass and strengthens the muscle corset).
If your back pain suddenly appeared after a workout in the gym, you should not panic too much. It is important to listen to the state of your body, reduce the physical load on the body, with which it cannot fully cope at this stage.
If your lower back hurts after strength training, it's important to see your doctor right away. It is dangerous to self-treat, as such a lesion in the back can be eliminated with the help of compresses and topical preparations, which will be very dangerous for other types of injuries.
Basic rules
When doing active sports, it is important to adhere to the following rules:
- Move more. Adhering to a he althy lifestyle, watching your weight, actively exercising, avoiding inactivity - this will help reduce the risk of back injuries and pain. The more a person moves, the better the condition of his body.
- Stop smoking. Nicotine found in cigarettes adversely affects the structure of the intervertebral discs, changing it and leading to rapid dehydration. As a result, discs lose their strength and wear out quickly.
- Keeping correct posture. Some people,in connection with their professional activities, they often have to spend most of their time in a sitting position. Some experts advise placing the computer screen at eye level, the chair should correspond to the height of the person, so that when sitting, the knee bend angle reaches 90 degrees.
- Take regular breaks if you have to stay in one position for a long time. You should get up from your workplace every half an hour and walk around the room for several minutes to relieve the pressure received by the spine while sitting.
- Try to use less laptop and phone. With regular use of a mobile phone, when a person's neck is in an inclined position or turned to the side, the state of posture deteriorates greatly and there is an additional load on the spine. To prevent such problems, you should purchase a special Bluetooth headset that will help relieve tension in the spine and neck.
Strengthening back muscles
If a person has pain after a workout, then it is important for him to pay special attention to all the muscles in the affected area. It is also important to strengthen your back muscles by combining different types of exercises and maintaining optimal balance. If during training a person performs forward bends, then later on he also needs to carry out exercises on the back muscles.
Correct Posture
Watch your body position while you sleep. Doctors advise sleeping on your side and on a hard mattress. The position should be as comfortable as possible. The fetal position helps relieve tension in the hips,relieves fatigue. The worst sleeping position is considered to be on the stomach, it provokes the development of curvature of the spine.
If you develop back pain, you should immediately stop exercising and doing the wrong exercises. The back should fully rest and recover. Also, if after a workout your back hurts in the lumbar region, it is important to visit a doctor who will prescribe anti-inflammatory drugs and prescribe the optimal recovery of the patient's body.
