Does playing badminton hurt your waist?
In recent years, with the improvement of people's living standards and the enhancement of fitness awareness, more and more people like to play badminton. However, because most of them are amateurs, their awareness of injury prevention is not strong, which leads to lumbar muscle strain from time to time.
The symptoms of lumbar muscle strain are mainly dull pain in the waist and repeated attacks. In badminton, although some people's waist activity is not large and the intensity is not high, because of the wrong posture, such as excessive forward bending to kill the ball, excessive back smash and other actions, the back muscles will always be tight, and the waist muscles will be strained over time.
Daily health care is the key to prevent lumbar muscle strain;
1. Avoid getting wet, catching cold or catching cold at the waist, change wet clothes in time after exercise and keep the waist dry.
2. After acute lumbar injury, find a doctor for diagnosis in time, carry out active and thorough treatment, and carry out functional exercise of the waist as soon as possible.
3. Fully warm up before playing, and use waist protection when necessary.
4. When playing ball, try to keep the waist movement correct, and don't lean forward or lean back too much. When killing the ball, you should have a certain sideways movement to reduce the load on your waist as much as possible.
5. Reasonably arrange the intensity and amount of exercise, and do relaxation exercises after exercise to prevent waist stiffness and overwork. Pay special attention to the training of footwork. Reasonable footwork can reduce the load on the waist.
Can I play badminton with low back pain?
Lumbar intervertebral disc is very important to maintain the stability of the spine. With the aging of the nucleus pulposus of lumbar intervertebral disc caused by age, lumbar trauma, strain and other factors, the prominent nucleus pulposus will compress the sciatic nerve and the nerve that dominates the waist, resulting in low back pain and lower limb pain.
In fact, it is also a form of degeneration, only more intense, often related to strenuous exercise or moving heavy objects. So, when you have low back pain, try not to force yourself to do strenuous exercise.
Playing badminton is most likely to cause injuries to the wrist, waist, shoulders, knees and ankles. Because the above parts exert force and bear weight during exercise, they have become the high-risk parts of injuries. So don't play badminton for low back pain.
Waist rotation: stand with your feet shoulder width apart, with your hands akimbo, rotate your waist clockwise and counterclockwise 1 time, and then rotate it alternately for 8 times from small to large.
How to play badminton with low back pain?
Five-point support method: supine position, bend elbows and knees on both sides, support the head, feet and elbows at five points, and arch the waist hard (you can arch the waist with your palm). Repeatedly (according to personal physique, it is advisable not to be tired).
Three-point support method: After five-point support exercise, the waist muscle strength is better. You can put your arms on your chest, support your head and feet at three points, exert strength on your waist, and arch repeatedly (see five points for the amount of exercise).
Four-point support method: on the basis of the former, do arch bridge movement with four points of hands and feet as support and repeat it many times (see five-point support for the amount of exercise).
Hold your head up and chest out: prone position, straighten your upper limbs close to both sides of your torso, hold your head up and chest out, and repeat several times.