The waist hurts after training

Causes and treatment of low back pain after training

Many athletes often complain that they have a lower back pain after training.

Indeed, this phenomenonis very common, because in this part of the spine is the center of gravity.

There are many different ways to eliminate pain, the main thing is to correctly determine the cause of their occurrence.

Correct muscle pain after exercise

It hurts the waist after physical exertion in almost everyone, however, it is good or bad depends on the nature of the sensations.

The correct pain arises from the accumulation of a small amount of lactic acid in the muscles. This situation is familiar to almost every athlete.

It is characterized by the following manifestations:

• Occurs the day after the workout.
• He wears a stupid character.
• It feels exactly in the area that was loaded.
• Increased sensations are observed after running, walking or other physical activity.
• It takes a few days.

"Correct" sensations are fairly easy to self-diagnose and eliminate.

It is enough just to determine which exercises provoke their occurrence and revise their training complex.

But if the pain sensations occur constantly, even with a slight load, it is worth thinking about your health and paying more attention to the spine.

What kind of back pain is a sign of an injury?

Often at the beginning of active sports by beginnerscan damage the back. Appearance of sensations of a pathological nature is a rather serious signal, at the manifestation of which it is necessary to stop the exercise and consult a doctor.

For pathological manifestations characterized by the following:

• Appear at the time of activity or immediately after.
• Are sharp.
• They can give not only in the lower back, but also in the other muscles of the back.
• Do not pass even in the absence of activity.
• Have a tendency to increase with time.

If you find such manifestations after exercise, it means that it's worth visiting a doctor.

What exercises can provoke pain?

As a rule, many newcomers strive to immediately achieve great success in sports and place considerable pressure on themselves. However, improper performance of the exercises, especially at the very beginning of the training, often leads to injuries of a different nature.

The most common reason for following a workout may be the lower back is the following exercise:

• Deadlift.
• Bench press.
• Extension of legs on the machine while sitting.
• Prorolling the press.
• Squats with weight.
• Jerking rod.

Of course, there are many more exercises that can provoke pain, but these are the ones that provoke them more often.

This is due to the fact that theyare designed for those muscle groups that work well in everyday life.

Often this leads to overstrain of certain muscle groups and causes a muscle imbalance.

As a result, displacement of bones or joints may occur, causing an uneven load on the tendons and ligaments.

Therefore, to prevent back pain after training, you need to plan your training program very well. During training, attention should be paid not only to the main muscle groups, but also to antagonists.

Causes

Various reasons for which there may be pain in the lower back is very much. All of them can be divided into three fairly large groups:

• Pathological changes.
• Diseases.
• Incorrect physical activity.
• Other reasons.

Possible pathologies

If the lower back after physical exertion, a possible cause of the appearance of pain can bepathological process, developing in the body.

Osteochondrosis

This disease is a complex of disorders in articular cartilage. Often athletes are hurted by a loin after a deadlift for this very reason.

It is characterized by sharp, shooting pain in the lumbar region. Quite often it is accompanied by the appearance of problems with the urinary tract.

To eliminate symptoms and improve general condition, use magnetic and laser therapies, as well as manual effects.

Protrusions

This ailment is a complication arising on the background of the development of osteochondrosis. It is characterized by the protrusion of the disc beyond the intervertebral fissure. The complication is the appearance of chronic aching pains, followed by shooting.

A violation of the sensitivity and mobility of the spine is also diagnosed. To make this diagnosis, you need to go to a neurologist and get an MRI.

For the elimination of symptoms, medicamental treatment is used, however, only a change in the way of life will help to solve the problem crucially.

Intervertebral hernia

With a hernia, the nucleus of the intervertebral disc is displaced and this process is accompanied by rupture of the fibrous ring. This state is irreversible.

Hernia is characterized by the appearance of pain in the leg and in the lumbar region, and walking may be disturbed. Pain can increase with physical exertion.

The fact of rupture of a fibrous ring is established by the neuropathologist during the MRI.

During this period, a specialist can prescribe pain medication.

Deforming spondylosis

By this disease is meant the displacement of the vertebrae, leading to deformation or narrowing of the spinal canal. The pains are observed in the region of the waist, they are nochy in nature, they intensify during training.

Treatment is aimed at eliminating symptoms and includes medication, as well as warming procedures and exercise therapy.

Problems of internal organs

Often this phenomenon is typical for those people who are actively losing weight. With a sharp decrease in the fat layer, the placement of internal organs can change, especially kidneys are prone to this phenomenon.

Problems with internal organs are characterized by acute, sharp pain. Therefore, if you lose weight and you have a sore back, after squats you should contact the therapist.

The doctor will appoint an ultrasound to determine the condition of internal organs.

As a therapeutic measure, a high-calorie diet is used, in difficult cases surgery is necessary.

Improper exercise or inadequate exercise

This reason is alsooften provokes the appearance of unpleasant sensations. In men, this phenomenon is observed much more often than in women.

Often there is such a pain in the lower back after the deadlift, this is due to improper exercise.

In addition, it can manifest itself with such activities:

• Throwing the nucleus.
• Intensive, long training.
• Bench press with squat.
• Low back pain when running.

The development of pain is due to the stretching of the lower parts of the muscles or the rupture of ligaments, tendons.

The pain arises in the lumbar region rather sharply and is acute. Sometimes, in such situations, sensations can shift in the foot.

Improper exercise and load distribution leads to the development of osteochondrosis. It causes the appearance of dystrophic changes.

At the same time, it does not matter how often the training takes place. For the development of serious complications, a single high load is sufficient.

Most often, young athletes with an unformed muscular corset suffer from improper exercise.

Other reasons

Often unprepared athletes face pain in the lumbar region caused byinsufficient physical developmentorganism.

If the belly hurts during a run, this may indicate that the muscles of the waist, for which the load is not sufficiently developed.

To get rid of unpleasant sensations which have arisen after jogging, it is possible to strengthen a muscular corset.

Such painful sensations are caused by a considerable load on the muscles of the back when performing individual exercises.

If the sensations are not sharp in nature and manifest one day after training, this indicates the development of muscles.

As for pain after weightlifting exercises: deadlift, squats with weight, they can be caused by improper exercise, which leads to stretching of the muscles. If, after a deadlift, the loin hurts, you need to stop exercising and review the correctness of the exercises.

The pain can provoke yoga, stretching, and also classes on hyperextension in the first stages. Most often this is due to lack of preparedness of the muscles.

The training passes without much impact for a few days.

When should I see a doctor immediately?

In any case, the appearance of so-called pathological back painis a reason to call a specialist.

The doctor will prescribe the necessary studies and on the basis of their results, as well as data on the symptoms will diagnose.

Based on the diagnosis, the specialist will select the optimal treatment.

As soon as possible, you should consult a doctor in the following cases:

• Pain is given to the region of the lower leg or foot.
• You have lost the opportunity to self-care for yourself.
• Unpleasant sensations are accompanied by incontinence.
• The pains are combined with the numbness of the buttocks, inguinal part or thighs.
• If the pain is of a recurrent nature and lasts more than 3 days.
• Previously, the fact of cancer development was established.
• With a sharp weight loss for an unknown reason.
• With a back injury during squats or any other activity.

Timely contact with a doctor will allow you to stay healthy.
Watch a video on this topic

First Aid Measures

If the pain occurs just at the moment of physical activity, then immediately call an ambulance.

To minimize the negative consequences, it is necessary to urgently stop training and take the most comfortable position.

It is necessary to lie until the intensity of sensations decreases.

If possible, a cold compress can be applied to the lower back.

It is worth noting that the thermal impact in this situation is strictly prohibited, as it will only exacerbate the situation.

Back pain after training can occur for various reasons.

If the pain sensations are of a correct nature, then they will pass in a few days without the application of medical measures.

However, if the sensations are sharp and cause serious discomfort, immediately stop the session and consult a doctor.

A source: http://zdorovya-spine.ru/boli/v-spine/v-poyasnitse/posle-treniroi-poyas.html

Take care of the spine: 10 best tips to avoid back pain after training

Injuries ruin the goal. Learn to avoid them, because they knock you out of the rut and do not let you go to the hall. It's better to be in the gym than in the hospital.

The lower back pain after training: what to do?

With back pain, you can not get up normally from bed, go bent, it seems that even breathing hurts. Most people have back pain, because they do not exercise.

However, even at least once in life, athletes suffered from unbearable back pain.

Bodybuilders, for example, begin to experience stitching pains in the spine as they age, as if hundreds of spines at the same time dig into the vertebrae only when they try to bend down and tie their laces.

Hence the conclusion is that you will inevitably encounter this if you do not exercise, and how paradoxically it does not sound, and if you train too.

Discomfort can range from easy temporary pain episodes to chronic, prolonged, intense pain.

The causes of back pain may be muscle stretching, a damaged disc, a degenerative disorder, age-related changes in bone tissue, poor posture, incorrect technique of lifting weights and much other.

In order to learn how to avoid spinal injuries and related chronic back pain, I interviewed Jason Highsmith, MD, author of the "Manual for pain in the back for dummies, "a sought-after neurosurgeon, a world-renowned certified specialist in the treatment and prevention of degenerative, chronic pain and trauma back.

Question: What are you treating and how would you describe your approach?

Neurosurgeons, like me, perform operations on the back more often than any others. We treat everything in a row: from the clamped nerve and radiculitis to osteochondrosis and stenosis.

My specialty is limited to invasive surgery.

Not all patients need surgical intervention, but every day we take dozens of patients with spinal problems and help them find the best way out of the situation.

My approach to treating patients is complex. Exercise, weight loss, lifestyle changes, physical therapy, chiropractic, injections and pain control at each stage of treatment.

The main signs that back pain is a symptom of a serious injury?

Weakness, numbness, or both are a serious cause of concern. Violation of the functions of the intestine or bladder - the reasons for seeking emergency medical help.

Constant back pain in children is also a cause for concern. Back pain in children often appears from wearing heavy backpacks and incorrect posture, however this pain may be a symptom of a more serious disease: scoliosis or even a tumor.

The difference between pain in ligaments and muscle pain?

Pain in the ligaments, as a rule, is felt during rest and movement; Muscle pain intensifies when you move. But the difference is not great.

Why do you hold the opinion that bodybuilding is important both for strengthening the back, and for maintaining its efficiency?

Most of the back pains are the result of stretching the ligament or muscle. The developed musculature can stabilize and strengthen the spine, which reduces the likelihood of injury. And even those who have old injuries can improve their situation by strengthening their muscle mass.

What would you recommend to bodybuilders who want to exercise calmly, without thinking about possible problems with the back?

Everyone knows that the work of muscle antagonist groups is always important during the exercise. This is especially true for those who have problems with the back.

It is important to equalize the load on the spine, including the work of muscle-antagonists.

Some types of exercises are contraindicated in patients with osteochondrosis.

Weight lifting is associated with a heavy load on the spine and can increase pain.

It is necessary to exclude or reduce the following types of exercises: bench press from sitting position, deadlift, army bench press and attacks with cargo on the shoulders.

I'm sure that most bodybuilders are aware of their physique and physical form and by definition are in excellent shape, so the probability of getting injuries in them is reduced to zero.

However, improper lifting techniques, especially of great weight, can lead to disastrous consequences in the future.

If your back begins to hurt, reduce weight and increase the number of repetitions.

Why is weight loss considered to be the first thing a person can do to reduce back pain? And will it help to eliminate the cause of this pain?

From shocks and strokes of tires in an overloaded car are erased, and they appear cones. In the same way, extra weight acts on the intervertebral discs and the spine as a whole.

For example, the weight of a body pressing on the spine while walking is vital to the health of the disc, because they do not have blood supply and receive nutrients from the adjacent bone and cartilage, which supply nutrients in them and remove them "waste".

Weight loss can reduce wear of the discs, as well as their protrusion. Sometimes the discs are already damaged, but still it does not hurt to lose extra pounds to improve the general condition of the spine and in combination with sparing physical exercises.

Why fat deposits in the abdomen are a problem for the health of the back?

A large abdomen leads to an incorrect distribution of the load on the spine and affects its bends.

Because of it, you lean excessively forward to compensate for the load, which ultimately leads to the formation of a so-called "round back".

Excess weight also increases the load on the discs and joint surfaces.

On which muscles should you focus, if you want to strengthen the muscular skeleton and the health of the spine as a whole?

If a person has a backache, to whom should he contact in the first place? What do you advise your patients to start recovery?

Most back pain is treated with traditional methods of treatment, including rest, cold or heat, and medication. If the pain persists for several days or if you feel numbness or weakness, you should consult your doctor.

Some causes of back pain that are not related to the spine may remain unnoticed. Your doctor will help you choose the right treatment from the above. But if the patient came to me, then everything suggested above did not help.

What to do if the lower back pain after exercising: 10 rules for a healthy back

1. Move on

Maintain your body's health and weight, exercise regularly and avoid a sedentary lifestyle, which will reduce the risk of back injuries and related pain. The more you move, the healthier you will be.

2 Stop smoking

Nicotine, contained in cigarettes, changes the chemical structure of the intervertebral discs, which makes them prone to rapid dehydration. They become brittle and wear out quickly. There's another reason for you to quit this stupid habit.

3 Keep proper posture always

For most of our daily lives, we have to sit, often for a very long time. Dr. Highsmith recommends that you place the computer screen at eye level, and that the chair should match your height so that when sitting the angle of the knee is 90 degrees.

4 Take regular breaks if you have to sit for a long time

"Regular small breaks are better than large and long Dr. Highsmith says. A couple of minutes of walking every half hour will help ease the pressure that the spine gets when you sit.

5 Use less phone and laptop

"A laptop is considered an extremely unergonomic thing says Dr. Highsmith.

If the mobile phone is used excessively, when the person's neck is constantly tilted or turned sideways, the posture deteriorates and an additional load on the spine is created.

To avoid these problems, it is recommended to use a special Bluetooth-headset, which will help to unload your neck and spine.

6 Strengthen all muscle groups in this area

If you have problems with your back, this does not mean that you need to concentrate only on one group of muscles, for example, on the abdominal muscles.

You should also strengthen your back muscles, so correctly combine the different types of exercises and maintain their balance.

If you make the slopes forward, then do not forget to do the exercises for the back muscles (hyperextension).

7 Watch for body posture during sleep

Dr. Highsmith recommends sleeping on your side and on a firm but comfortable mattress. The posture of the embryo relieves tension from the back.

Between the legs, you can put a small pillow, which will help relieve tension from the hip area.

The worst posture for sleeping is the posture on the abdomen, it leads to a curvature of the spine.

8 Do not ignore the various symptoms or pain

When back pain starts, you probably continue to do what you are doing, regardless of the pain or discomfort.

Dr. Highsmith advises you to stop any activities, give your back to rest and start taking anti-inflammatory drugs. If there is pain in the legs or weakness, you should see a doctor.

If there are problems with urination or intestines, immediately contact an emergency emergency room.

9 Help the recovery process

If the back pain does not severely limit your mobility, then do light physical exercises, go swimming or walking. This speeds up the recovery process, and also reduces the risk of further damage to the disk.

10 Avoid Some Exercises

Although Dr. Highsmith recommends physical activity that helps strengthen the back muscles and recovery process of the body, some types of exercises should still be avoided with pain in back.

Army press when the bar is raised above the head, and attacks with dumbbells in the hands are not recommended. "Running can also be risky he says.

Not only does your back need love, but also the heart and lungs, so do not forget about cardio exercises.

A source: http://AthleticBody.ru/bol-v-poyasnitse-posle-treniroi.html

What to do if after a sport I have a low backache

Muscle pain after training is a sure sign that the lessons were not without a sense.

Without pain, there is no muscle growth and progress, but this only applies when the pain is caused by excess lactic acid in the muscles during intensive work. This kind of pain is completely harmless and does not need treatment.

However, it happens that training can not do without injuries. Distinguish these two types of pain can be on the following grounds:

"Right" muscle pain in the lower back after training	Back pain due to injury
Associated with the accumulation of lactic acid	It is associated with traumatization of muscle fibers, especially small muscles
Begins on the next day	It starts right after the traumatic movement
Pain is dull	Pain acute
It hurts only in the area on which there was a load	Pain can give to another part of the body
It is felt only during movement, and in rest completely passes	Feels both in motion and at rest
Gradually weakens and completely passes in a couple of days	It does not last long, it can even intensify

If the muscular pains in the hands and feet are all sufficiently clear, the lower back deserves special attention, as a very delicate and whimsical organ.

During training in the lumbar muscles, just like in others, lactic acid is released, after which the next day there is pain. This is absolutely normal.

But if the discomfort begins immediately after the exercise, or even during it - then it is a signal that an injury may occur.

Injury of the lumbar muscles is not necessarily a serious injury.

Much more often there are micro-traumas that can cause too much lifted weight, rapid and abrupt movement, incorrect technique of performing the exercise, training on cold muscles without warm-up.

It happens that the pain is caused by a spasm of the lumbar muscles, as well as small intervertebral muscles, for example, after too intensive performance of hyperextension.

Exercises that can cause back pain:

• The deadlift of all kinds, especially with the wrong technique.
• Squats with a barbell with a lot of weight.
• Thrust rod in slope.
• Hyperextension.
• Rowing simulator.

Why do lumbar muscles get injured?

From the point of view of the physiology of the main predisposing factors to injury three: 1) a large load, 2) a weak muscle in the 3) state of stretching.

If the amplitude of motion is within physiological limits, and the brain does not send signals to lift too much weight, then no injury occurs.

However, if you are trying to lift more than a loaded muscle, then there is a risk of tearing fibers and the appearance of severe pain.

Another mechanism of the appearance of pain lies in the fact that under high loads a part of it takes on the small intervertebral muscles, which for this type of work are not adapted.

This model works most often in case of incorrect technique of performing the exercise, when the smaller and weak muscles are used instead of the large muscle.

A weaker muscle injury is much easier.

If you exercise without warm-up, cold muscle fibers react to the load much worse. Not only does their strength decrease, but also the ability to stretch, which greatly increases the likelihood of injury. That's why the best prevention of lumbar injuries and injuries during training is this:

• Always do warm-up of those muscles that are going to train - a couple of approaches with a light weight.
• Observe the correct technique.
• Do not take that weight to which you are not used.

What should I do if during a lesson my lumbago aches?

1. Stop the load as soon as you feel the pain.
2. Adopt the position of the body in which the pain is minimal. Wait until it subsides.
3. If the pain does not go away, the lessons for today need to be canceled.
4. For an ambulance, you can use ice or a cold compress on a sore spot.
5. To relax the deep muscles of the waist, you can use Corden's home appliance. For many athletes, he helps quickly get rid of the sharp pain in the lower back caused by spasm.

If the pain does not pass at home, you need to consult a doctor for advice and treatment. Do not prescribe yourself any medications, especially injections.

If you come not just to a neurologist, but an osteopath, then perhaps in the first session you will feel a significant pain relief.

Osteopathy has powerful healing remedies for low back injuries and is absolutely safe.

At home from a safe means you can apply cold, for 3 days. Thermal procedures at this time are prohibited, because

heat increases inflammation and swelling. In an acute period of exercise, you can do "cat-camel" and its modifications around the table.

Active exercises, deflections and twisting are prohibited.

To prevent back pain during training, remember the three basic rules: always carefully do warm-ups, observe techniques and do not take too much weight.

A source: https://doctorkutuzov.ru/ob-osteopatii/chto-delat-esli-posle-zaniatii-sportom

Causes of back pain after exercise

The back is called the back part of the body, located between the coccyx and the lower border of the ribs.

Pain is one of the most common signs of illness and a signal that calls attention to one's own health.

If the loin hurts after physical exertion, the pain can be both physiological and pathological.

Causes of pain

Physiological pain is not caused by any disease. They often occur in women, lovers of high heels. Appear after wearing heavy bags with food. They are the result of prolonged sedentary work. It often hurts the loin in women during pregnancy.

Inconvenient shoes, heels increase the load on the lower back

Pathological pain of the waist is sweeping or permanent. They then increase, then weaken. They can irradiate (give) to other organs and parts of the body.

Causes are multiple. It is inflammation, intoxication, infection, trauma, swelling.

But if we consider pain syndrome as a consequence of physical exertion, the reasons will be different:

• diseases of internal organs, pain from which, through the conductors of sensitivity, is transmitted to the lower back;
• professional factor;
• occupation of some sports;
• way of life.

Lower back pain and chondrosis

Osteochondrosis is often confused with radiculitis. These are two different diseases. Radiculitis is caused by inflammation of the nerve roots that come out of the spinal cord.

The lumbar department suffers relatively rarely. But there are cases when the slightest movement also causes sharp pains, causing a lot of suffering to the patient.

Stages of development of osteochondrosis

Why do I have low back pain? The lumbar spine is most prone to physical and static loads. Suffering from constant or excessive one-time overload suffer vertebrae and intervertebral discs.

But the possibilities of disks are not unlimited.

Gradually, the amount of liquid in the gelatinous nucleus decreases. The disc first shrinks, flattening. The distance between adjacent vertebrae decreases. When overloaded, they can shift relative to each other, infringing the nerve roots. So there are pains of the waist.

If the process of destruction of disks does not stop in time, the next stage of the disease occurs. The fibrous ring of the disc may rupture.

The gelatinous liquid of the nucleus seeps between the vertebrae, that is, a hernia is formed. Herniated protrusions press on the nerve roots, lead to severe pain in the waist, affect the person's ability to work.

Disruption of disks contributes to the appearance of such diseases:

• protrusion;
• intervertebral hernia;
• deforming spondylosis.

Without going into details, we can say that all the painful sensations in the listed diseases are also caused by irritation, squeezing the roots of the spinal nerves.

At the same time, changes occur in the surrounding tissues, which intensify the painful symptoms. Appear edema, venous congestion, adhesions.

Hernias of the waist cause not only acute pains, they can lead to severe consequences - paralysis and leg paresis.

Sports and Pain

In men, the causes of pain are somewhat different than in women. They arise in athletes weightlifters in the following cases:

• when lifting the bar during the competition;
• in the process of throwing the nucleus, the disk, when the normal amplitude of movements in the lower back is sharply exceeded;
• with injuries during a game of football, basketball, mountain skiing, etc .;
• with intensive long training.

Press bars with squats lead to low back pain

Pain syndrome in the lumbar region of athletes develops as a result of stretching the lower parts of the muscles of the back, rupture of ligaments and tendons. The pain appears suddenly after physical exertion, sometimes it can give in a leg.

Another cause of painful sensations is the same osteochondrosis.

Intensive training, constant overloads lead to early dystrophic changes in the spine with complications of spondylosis (facet syndrome).

Damage occurs both with a single high load, and with a systematic strain of the waist.

Young sportsmen with an unformed muscular corset of the back are often exposed to the disease. After squats with a barbell on the shoulders, the guys complain of acute pain in the lower back.

Already at the age of 20 they begin to dry up the intervertebral discs. By the age of 30, the spine requires traction. Young people do not pay much attention to the first signs of the disease.

The consequences of training will be felt over time.

Diseases of internal organs and pain

Physical exertion can exacerbate a number of diseases of the internal organs and cause pain in the lower back. A good example are some kidney diseases:

• nephroptosis (omission of the kidneys);
• pyelonephritis, nephritis;
• urolithiasis and others.

Chronic pain in kidney disease, as a rule, aching, pulling, blunt. When nephroptosis increases after hard work, playing sports.

The reason is that straining the already weak ligaments and muscles that give the kidneys a physiological position. With urolithiasis, after lifting weights, stones can move.

There is a sharp pain in the lower back - renal colic.

Professional costs

There are a number of professions that negatively affect the condition of the lumbar spine. The fact that often the lower back pains, complain:

• ballet dancers, professional dancers;
• movers, masons;
• miners, military;
• agricultural workers, etc.

It unites all professions one - long-term stress, contraction of the muscles of the back and waist. As a result, there is a persistent disruption in the power supply of disks with all the ensuing consequences.

Think about why when carrying out the same load, some people have a lower back, and others do not. It's all about systematic, sensible muscle training. Changing the lifestyle in the direction of active movement will positively affect the condition of the waist, reduce the risk of pain.

A source: http://MoyaSpina.ru/diagnostika/prichiny-boli-poyasnice-posle-fizicheskih-nagruzok

Back pain after training: why does the back hurt after training and how to deal with it

Back pain after trainingoften accompanied by a period of active muscle mass gain or gaining power indicators, when at the end of training the athlete feels "clogged" in the waist.

There are several reasons for this phenomenon, therefore, in order to neutralize such pains, it is necessary to perform a certain set of procedures.

In practice, it turns out something directly opposite, a person either stops training altogether, or begins to train harder, even more overloading his back.

Yes, to suppress back pain after a workout, you need to perform strength training, but The nature of the load created is strikingly different from the one that is the primary cause pain.

The cause of any pain in the muscles is their overload, and the cause of the overload is always an imbalance in development.

Imbalance, in turn, can be caused by the underdevelopment of the muscle that directly hurts, or the underdevelopment of the muscles of synergists.

In the case of a back, safety concerns, in the first place, its position, which should be even, providing comfort to the spine, and, secondly, using a weight-lifting belt that provides pressure in the diaphragm.

How to eliminate back pain after training

Train your back:it is natural that the most common cause of back pain is a lag in the development of long back muscles.

Accordingly, the athlete performs squats, thrusts, or some other basic exercise innervating the long muscles, after which the back begins to ache literally. You can reverse this state of affairs by back injection.

The athlete should perform hyperextension at the beginning or at the end of the exercise: reverse hyperextension, classical extensia, or hyperextension in the simulator.

You can also perform a boat exercise orset of exercises for the spine, but the basis is extensions, which develop power endurance.

If you have completely abandoned the deadlift, which happens quite often, because neither bodybuilders, nor zhimovikam, deadlift is not needed, then you should add this exercise at the end of your back training, or in an auxiliary workout, performing it with a light weight on a lot repetitions.

We train the press:the main synergist of long muscles is the press, so if you do not train it, it's weak, then this can cause back pain after training.

The bottom line is that the organism always follows the simplest path, it is as lazy as we are with you, in this connection, when strong back and weak press, holding the even position of the body is mainly due to the innervation of long muscles.

This leads to hypertonia, which, in turn, is physically felt as a pain in the lumbar region. Exactly the same situation, incidentally, occurs in athletes who specialize in bench press.

Very often, athletes neglect the store room, or simply do not perform auxiliary exercises for the rear deltas, in connection with which, the front deltas significantly outstrip the development of the rear, as a result, pain and trauma shoulders.

Train your legs:legs are the main synergist of long back muscles during the performance of deadlifts, and the back is the main synergist of the legs in time for doing sit-ups, so if the legs lag behind in development from the back muscles, pain in the lumbar region are inevitable! The solution is to work in basic exercises with less weight, with which you can synchronize the work of the back and legs, as well as strengthened training of the quadriceps and hamstrings.

Instead of humming 100 times a week, it's better to do two full leg workouts. One workout for the quadriceps, the second for the hamstrings. It is best to combine an easy training of one surface of the thigh with a heavy workout of the other. For example, an easy back surface training and a heavy quadriceps training, and in the second training you change the muscle groups in places.

A source: http://Fit4Power.ru/poleznie/boli-v-spine-posle-treniroi

Back pain after exercise

The man hurts his back For many athletes, back pain is common. Find out what can be done, what are the damages and what to do to avoid them.

For bodybuilders, as well as representatives of other power sports, back pain after training is often a phenomenon. Today's article will try to answer what to do if the back hurts after training. Also, we will try to tell you today how to avoid the appearance of pain in the back.

All athletes know that when mass is set, the basic movements are most effective. Very often, beginners try very hard to perform these exercises and at the same time do not observe the simplest rules of safety.

Ways to avoid back injury

With intensive strength training, the joints and the back have a maximum risk of injury.

To reduce the likelihood of pain in the lower back, you should follow several rules:

• When performing all exercises, special attention should be given to the technique.

To a greater extent, this refers to working with more weight when performing basic movements that load the back.

• Put in your training program exercises aimed at strengthening the back. This can be, for example, hyperextension.

• If there are painful sensations at the moment of performance of squats with a big working weight, it is necessary to replace this exercise with an alternative one. In this case, this may well be squatting with dumbbells.
• When you perform a heavy exercise with a heavy weight, do not forget to use a weightlifting belt.
• Try to control as much as possible all the movements.

One of the weakest links in the human body is the lower back. This part of the body needs to be constantly strengthened, using various exercises for this.

Such movements include hyperextension, "good morning becoming cravings (for beginners this movement is not suitable), etc. Thanks to the performance of such exercises, the athlete will be able to strengthen the muscular frame of the ridge and back. Thanks to this you will be able to control and better work the muscles of the legs, performing squats. It should also be remembered about the press, which plays the role of a kind of supporting mechanism for the whole body when performing squats.

Beginners are not recommended to use in training deadlift. For starters it will be enough to use isolating movements without using large working weights. When your body becomes stronger, then you can gradually enter the training program and become craving.

Do not forget to warm up well before doing sit-ups. Of course, warm-up is required before every exercise, as well as stretching.

However, this article is devoted to problems in the back area that athletes often experience. To knead is not only the back, but also the legs.

Before proceeding to work with a working weight, several warm-up approaches with a large number of repetitions should be performed. Also, to protect the spine, use a weightlifting belt.

For beginners who work, as a rule, with small weights, the belt is most likely not required. But in the future it should become a permanent object of your equipment.

Squats, like all other exercises, should be performed technically correctly. A fairly large number of injuries to athletes are due to the weak technique.

There is a simulator, called the "Smith simulator which can greatly facilitate your life. When using it from the back, most of the load is removed, which is transferred to the hips.

Do not think that using this sports equipment will not allow you to properly develop the muscles of your legs.

If problems with the back do not stop, then it makes sense to reduce the weight of weights at squats or altogether exclude this exercise from your training program.

Major back injuries

Intensive training with a large working weight has a strong effect on the spine. Among the causes of back injury can be, both acute trauma and chronic microdamage of soft tissues.

At the same time, the training experience is of no importance here and the pain sensations in the back area can appear, both for experienced athletes and beginners. Among the most common injuries of the back are:

• Stretching of muscles and ligaments of the back.In the treatment of injuries of this type, conservative methods, such as analgesics and physiotherapy, are used. It is also necessary to limit the activity of the athlete.
• Spondylolysis.For treatment conservative methods are used - anti-inflammatory medications and therapeutic exercise. Unfortunately, if the treatment is not started quickly, then the development of chronic forms of the disease is possible.
• Spondylolisthesisoccurs when the upper vertebra is displaced relatively downstream. Most often, surgical intervention is necessary to treat the disease.
• Herniamost often develops in the lumbar region. It is here that the maximum load operates when working with large weights. Methods of treatment can be determined only after a thorough clinical examination.

These are only the main types of injuries that athletes most often receive.

In most cases, a fairly conservative treatment, however, it can go as far as surgical intervention.

It is also very important during the treatment of back injuries to use and therapeutic exercise, which includes, in addition to a set of special exercises, also aqua aerobics and swimming.

In today's article, we tried to answer the question of what to do if the back hurts after training. As you can see, if you neglect the safety rules when doing exercises, the consequences can be very bad. Any back injury, which seemed long ago healed, can give a relapse. Show maximum care for your back to reduce the risk of injury.

Why does my back hurt after training - the main reasons

Loin - this is the department of the spine, consisting of five vertebrae P1-P5. This is the center of gravity of our body, it perceives all physical activities. When the loin hurts after training, it is necessary to understand, from what it occurs.

Between each of the vertebrae is an intervertebral disk of circular shape, consisting of a core pulp that envelops a ring of fibrous tissue.

The disc softens the impact on the spinal column during active sports. It works like shock absorbers, withstanding a great compression force. It is fixed that 100 kilograms of load compresses the disk by, mm.

Gradually, the core of the pulp dries, and as a result, the distance between the vertebrae decreases, all this can cause displacement of the vertebra, hitting the nerve roots. This causes severe discomfort and pain.

If the loin hurts after training, this can happen for several reasons:

• Physical training is very weak.
• Great overload of the back muscles due to non-observance of the technique of the exercises performed.
• Wrong lifting of gravity.

If these causes caused discomfort in the back area, you need to pay attention to it. Remember also that the reason can be a large amount of lactic acid in the muscle tissue. Such pain is not dangerous, it passes in a short time.

Why are there pains in the belt?

From the structure of the spine it is clear that vertebrae are connected by means of ligaments, and with the muscles the vertebrae are connected by means of tendons. From the spinal column, nerve fibers exit, which control the signals that go from the body to the brain and vice versa.

When the lumbar region hurts after you have been training your back, this can be due to mechanical damage to the vertebrae, muscles, nerve endings.

The most common stretching of ligaments occurs due to a heavy load. It is necessary to correctly perform the exercises, for example, when lifting heavy weights in force exercises do not deviate from the vertical axis.

We'll figure out what to do if after school, the loin hurts. You should definitely consult a doctor. Damage to the disc or hernia is a serious illness leading to disability.

Often there are painful symptoms, when special exercises are performed to strengthen the muscles of the abdominal press. This can occur during the training sessions in the hall or manifest a little later.

This situation can be when the training starts without a warm-up, when the cold muscles react poorly to the exercises. Their ability to stretch is very weak, so the probability of injury is high.

If pain occurs during a visit to the gym, you must stop exercising. We will understand what to do if the lower back hurts after training?

If it does not last long, you can put ice at home. Remember that thermal procedures are contraindicated, as they cause inflammation and swelling. Do not resort to self-treatment, you need to visit a doctor neurologist or an osteopath.

Sore back after class at the gym: causes and prevention of consequences

Gym hurts back after class at the gym: causes and prevention of consequences

After classes in the gym everyone feels differently. Some have a state of terrible fatigue, it is impossible to raise their hands and move their legs.

Others fly home on the wings of joy, not feeling uncomfortable - rather to stand on the scales and see what came out of this sporting venture. There is one symptom similar for most - the back hurts after the gym.

The nature and location of unpleasant sensations can be completely different.

Most of these diseases can not disturb the athlete for a long time and appear sporadically, but their treatment should be under the supervision of a specialist.

Causes of pain

All the unpleasant feelings arise for two reasons: there are violations in the body that are aggravated during training in the gym or the training program is incorrectly selected. Excessive stress on the musculoskeletal system is a direct way to problems with health.

• strong muscular overstrain - in medicine is called myositis (as a result - the pain can be different intensity (hardly palpable or very strong) and localization in the back, movements are constrained, but enough are free);
• physiological disorders - for example, curvature of the spinal column (discomfort immediately after physical exercises in the gym, much hurts your back; this condition rarely passes independently, it is necessary to take painkillers preparations);
• pinching of the nerve root - it is accompanied by limited mobility, a sharp deterioration in the state of health;
• the presence between the vertebrae of a foreign body - in the language of medicine the diagnosis sounds like an "intervertebral hernia" (the first symptom is sore loin after the gym, the athlete, having taken one position, can not change it for another quickly because of the sharp pain syndrome).

The last cause of discomfort during training in the gym can cause a long break in his visit. Obligatory consultation of a specialist and the passage of a full course of treatment and rehabilitation.

How to prevent dangerous consequences

Beginners in the gym should not overdo it and immediately try the program of an experienced athlete. Such experiments can only exacerbate the already existing disease.

1. accurate handling of power units and free weights;
2. consultation of a qualified coach (at least in the first six months of visiting the gym);
3. comfortable clothes and shoes, which will help to avoid injuries;
4. proper nutrition, enriched with calcium (it helps to strengthen the bones) and protein (helps build the mass and strengthen the muscle corset).

If you suddenly fall ill after a scheduled trip to the gym, do not panic. You need to listen to your body and, perhaps, reduce the physical strain with which it can not cope at this stage.

If there is a sharp pain in the back, stop the session and consult a doctor. It is dangerous to engage in self-medication, because some ailment in the back can be cured with warming ointments and compresses, and for another type of back injury these measures will be extremely dangerous.

A source: http://spinanebespokoit.ru/chem-lechit-bol-v-pojasnice/boli-v-pojasnice-posle-trenirovok.html