Table of contents:
- What are the causes of back pain after exercising?
- 1. Tense body muscles
- 2. Injuries to the plates between the vertebrae
- 3. The hip flexors are too tight
- 4. Abdominal muscles are too weak
- How to prevent back pain after exercising
- 1. Stretch before exercising
- 2. Do not do strenuous activities after exercise
- 3. Get used to standing with the correct posture
- 4. Do not force movements that trigger back pain
Regular exercise should make your body healthier. However, some people actually complain about back pain after exercising. The cause of back pain is generally related to the exercise technique you do. If the method is wrong, the impact is certainly not good for your body.
What are the causes of back pain after exercising?
Back pain after exercise can be caused by a number of factors, ranging from wrong muscle movements to injury. Here are among them.
1. Tense body muscles
Your body muscles will become tense if you lift weights that are too heavy or do the wrong exercise technique, especially in the type of exercise that strains the back muscles. These types of sports include pull down, lifting weights, and sports that require your body to bend, bend, and reach.
Tense muscles are included in the category of minor injuries, but if left untreated, they can cause inflammation in the muscles and lead to spasms.
2. Injuries to the plates between the vertebrae
Between the vertebrae, there are plates that help the movement of your spine and protect it from impact. These plates can be injured during sports that involve high jumps and cause you to land hard on your feet.
3. The hip flexors are too tight
The hip flexor muscles function to connect the muscles of the upper leg to the abdomen at the front of the body. If the flexor muscles are too tense during exercise, the pelvic muscles will be pulled forward and cause the body weight to shift in that direction.
The back of your body is also under pressure because it has to withstand the load. This is what causes back pain once you finish exercising.
4. Abdominal muscles are too weak
Abdominal muscle strength is very important in exercising. The reason is, the muscles in this area function to maintain the stability of the back and limbs. If your abdominal muscles are weak, then your back muscles have to hold your body weight and stretch beyond their means.
How to prevent back pain after exercising
After knowing what causes your back pain, you can now avoid it in the following ways:
1. Stretch before exercising
Stretching can help you avoid straining your back muscles. Stretch by placing your hands behind your back, then tilting your head up. Do this 8-10 times a day every morning.
2. Do not do strenuous activities after exercise
Your body needs rest after a long period of exercise. During the rest period, avoid strenuous activities that can cause muscle tension, or lifting heavy objects that can put pressure on your back.
3. Get used to standing with the correct posture
The habit of standing with your knees locked will make your body muscles stretch back and cause back pain. In order to prevent the bad effects of this habit, try to improve your posture by bending your knees slightly while standing so that your body is more relaxed.
4. Do not force movements that trigger back pain
Bending and touching finger movements, sit-ups, as well as lifting your legs while lying down are types of movements that should be avoided if you are prone to back pain. When forced, your muscles are at risk of further damage.
Instead, try stability exercises like plank or light exercise such as swimming, aerobics, or pilates.
The causes of back pain can vary from person to person, but incorrect exercise techniques remain one of the most common triggers. So that you can continue to live a healthy lifestyle without worrying about back pain, start getting used to doing postures and sports movements correctly.
