Causes Of Lower Back Pain (Lumbago) Tips To Prevent It

Regular exercise should make your body healthier. However, some people complain of lumbago after exercising. The causes of lumbago are generally related to the exercise techniques that you do. If the way is wrong, the impact is certainly not good for your body.

What are the causes of back pain after exercising?

Lumbago after exercising can be caused by several factors, ranging from muscle movement errors to injury. Here are some of them.

Tense body muscles

Your body’s muscles will become tense if you lift a weight that is too heavy or do wrong exercise techniques, especially in the type of exercise that burdens the back muscles. Types of exercise include pull down, weight lifting, and exercise that requires your body to do curving, twisting and reaching.

Tense muscles are included in the category of minor injuries, but if left unchecked can cause inflammation in the muscles and cause seizures.

Injury between the spine plates

Between the vertebrae, there is a plate that helps to move your spine and protect it from an impact. This plate can get injured when you do a sport that involves a high jump and makes you land hard using your feet.

The hip flexor muscles are too tense

The hip flexor muscles function to connect the upper leg muscles with the stomach in 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’s weight to move in that direction.

The back of your body is under pressure because it has to hold the load. This is the cause of back pain once you have finished exercising.

Abdominal muscles are too weak

The strength of the abdominal muscles is very important in exercising. Because the muscles in this area function to maintain the stability of the back and limbs. If your abdominal muscles are weak, your back muscles must hold your weight and stretch beyond your ability.

How to prevent back pain after exercising

After knowing what caused your back pain, you can now avoid it in the following ways:

Stretch before exercising

Stretching can help you avoid tension in the back muscles of the back. Stretch by placing your hands behind, then tilt your head up. Do it 8-10 times a day every morning.

Don’t do a heavy activity 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 lift heavy objects that can put pressure on the back.

Familiarize yourself to stand with the right posture

The habit of standing with your knees locked will make your body muscles stretch back and become a cause of back pain. To prevent the adverse effects of this habit, try to improve your posture by slightly bending your knees while standing so that your body is more relaxed.

Don’t force a movement that triggers back pain

Movement of bending and touching fingers, sit-ups, and lifting legs while lying down are the types of movements that should be avoided if you are prone to experiencing back pain. When forced, your muscles run the risk of further damage.

Instead, try stability exercises such as plank or light exercises such as swimming, aerobics, or pilates.

The causes of lumbago can vary from person to person, but a wrong exercise technique remains one of the most common triggers. So that you can continue to live a healthy lifestyle without worrying about lumbago, start getting used to doing postures and sports movements properly.
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