When the core strength is not strong enough, in order to maintain stability, the back will consume more strength, which may cause low back pain
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When we do this, we often ignore the lack of hip strength, which will lead to the body’s excessive use of waist strength
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Running requires the upper body to be straight and lean forward
. compression sleeve shin splints 
Generally, if we do these things well, it will be better in 4-6 weeks
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No remission for more than one week; 3
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The core muscles we often mention are not just the abdominal muscles
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Third, the lumbar muscle stretching after running is also very important
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Accompanied with buttock or leg pain, acid swelling, weakness, numbness, etc; 5
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No.1 flat support flat support looks very simple, but it’s not easy to make a standard
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When I get up in the morning, I find that my pillow towel and clothes are wet, and I lose weight; 6
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There are four tips to deal with: keep the right sitting posture; Avoid keeping a posture for a long time, and move around for about an hour to change the posture; Controlling the factors of waist injury, we recommend smoking cessation, weight loss, less wearing high-heeled shoes, etc; Strengthen the waist strength, this is the basic way to relieve low back pain, but it will take several weeks to get effective
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In the running pain, we hear the most is the knee pain, but few people lift back pain (lower back), why? Most people think that running is done with both legs
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Besides running, there are many wrong postures in daily life that can cause low back pain, such as: Cross two legs: cross two legs to raise one side of the pelvis, for a long time will cause scoliosis, asymmetry of both sides of the lumbar muscles, one side tight, one side loose, resulting in lumbar pain
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Oh, No.1 the reason why the waist is sour in running is that the waist connects the legs and upper limbs and coordinates the leg strength and core strength
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After analyzing the causes of low back pain, we can understand that in order to effectively relieve low back pain, we should protect erector spinae muscle, practice deeper muscles, strengthen our core strength, improve the stability of the core, so as to reduce the excessive use of erector spinae muscle
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Complete the following 3 to 5 groups of exercises in sequence, execute them according to the specified number of times or seconds, and rest for 30 seconds between each action
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We should do it well at ordinary times
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The above 4 moves can not only relieve lumbago, but also prevent it
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Some runners know that the core strength is OK, but they still have low back pain
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If you have low back pain and the following conditions, it may be a serious disease
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No.3 how to deal with low back pain
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Sweating while sleeping, but I don’t know
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The waist is very painful, very painful, especially painful! If it’s not the case above, it’s usually not a big problem
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The problem may be in the running posture: the hip joint can’t be fully extended or the arm swing efficiency is poor, which leads to excessive force on the waist
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In the process of running, core muscles such as abdomen and back support the spine and waist
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It can be divided into acute and chronic according to whether the duration is more than 3 months, and the coping methods are also different
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Acute low back pain: acute low back pain is mostly caused by acute lumbar muscle strain, to do the following: stop working, including housework; If you have severe low back pain, you can rest in bed, but generally not more than 48 hours; Pain to sleep, you can consult a pharmacist after the use of analgesics; Hot compress can be applied to the waist after 2-3 days; Correct sleeping position, curl up like a fetus and clip a pillow between your legs; Wearing waist circumference can stabilize lumbar spine, reduce muscle pressure and relieve pain
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You should see a doctor: 1; 2
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Chronic low back pain: chronic low back pain is caused by repeated lumbar muscle strain
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No.2 yoga ball back extension the main point of this training is to form a straight line, keep the back arched naturally, put hands behind the ears, lower the upper body as comfortably as possible, squeeze the hips and lift the trunk until it is consistent with the lower body, repeat 15 times, do 3 groups
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What’s the relationship between running and waist? In fact, it plays a key role in the power chain of running
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Massage, hot compress and other methods are invalid; 4
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Chest and neck forward probe: now people often work in front of the computer, unconsciously begin to hunch back and stretch neck forward, these abnormal posture will cause excessive muscle stretching or tension, a long time will make back muscle pain
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Don’t regret when you have low back pain
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Form a straight line, squeeze the hips, tighten, hold this position for 45-60 seconds, do three groups, and gradually increase the time as the core becomes stronger
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No.3 yoga ball pike repeat 15 times, do 3 groups of No.4 yoga ball reverse leg lift repeat 15 times, do 3 groups of No.5 hip bridge repeat 15 times, do 3 groups of No.6 xiaoyanfei repeat 10 times, do 3 groups of special to practice! Hope to help you, oh, serious small partner to the hospital as soon as possible to see ha
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If the stretching link is ignored for a long time, the lumbar muscle will not be relaxed, and the elasticity of the muscle will decline, which will lead to the subsequent lumbar muscle strain
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Core muscles, buttocks, legs and feet together constitute the balance and stability mechanism of the body
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If you have low back pain, tension and discomfort, do the following actions to help you recover / prevent and improve your flexibility
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The reality is cruel – when the physical conditions do not match, you will never be able to achieve a healthy running posture and achieve the desired speed
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Low back pain, uncontrollable defecation, weak legs and feet after falling or falling from height; 7
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Source of material integration: here are Gudong, yixianghui and Internet –
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