In recent years, the trend of fitness has arisen in China. Both men and women love to go to the gym to exercise their muscles after work. In addition to getting rid of the fat on their bodies, they want to exercise muscle lines that look down on others. However, whether it is a novice who has just participated in retraining or an old hand who has been rolling in the gym for many years, it is possible to be careless or eager to achieve success. Instead of letting the devil's lines back, pain will become a follower.

(Scene photo/provided) In recent years, the most common pains of patients who come back to the rehabilitation department are waist, shoulder and wrist. Today I will talk about the causes of these upper body pains.

Brief introduction of waist training

The first part is the waist. In order to avoid waist injury, let's first understand the anatomical structure of the waist. Healthy lumbar spine is not completely straight when standing upright, but has a beautiful curve forward, which we call lordosis. This graceful curve can make our lumbar spine maintain good bearing capacity. Therefore, when retraining, we will especially emphasize that the lumbar spine should be kept on this beautiful curve, and to keep this curve, the abdominal muscles and back muscles need to contract together.

(Photo courtesy/Department of Rehabilitation, Yadong Hospital) The left picture shows the wrong hard lifting posture, and the lumbar spine cannot maintain a beautiful curve. The picture on the right is the correct hard lifting posture, and the lumbar spine keeps the correct curve, and the amplitude will not be too large.

Many novices want to challenge hard lifting or squat when they first enter the gym, but often because of the wrong posture or overestimation of their abilities, they increase the burden on the lumbar spine without maintaining a beautiful curve, leading to lumbar muscle strain or acute lumbar disc herniation. As for the reason why veterans often have low back pain, it is that the abdominal muscles and back muscles cannot reach balance; As mentioned above, to maintain a beautiful curve, the abdominal muscles and back muscles need to contract together to maintain it. However, when the abdominal muscles are not strong enough or tired, athletes may make the back muscles work harder to increase the curvature of the waist curve, so as to achieve a stable effect by blocking the lumbar joints after the curvature increases, so that the stress on the joints will increase obviously and the risk of spondylolisthesis will easily occur.

The key to stay away from the waist sports injury is to warm up well before training, do what you can in training, and stretch the waist muscles after training, keep the muscles well malleable and have a full rest, pay attention to whether your posture is correct at any time, and avoid training only one muscle strength. For example, when training back muscles, we should also pay attention to the muscle strength training of abdominal muscles.