1. Not warming up.
Before running, if you don't do warm-up exercises, your muscles and joints can't move and your internal organs don't have an adaptation process. Such direct running is easy to cause physical discomfort, and backache is one of the uncomfortable feelings.
2. Running intensity is too high
Running for too long or too strong at a time will lead to physical muscle overwork and overload exercise, which will easily lead to muscle spasm, waist muscle strain and pain.
Run on the rough road
The selected running ground is not suitable for running. Running on rugged roads has a great influence not only on the feet, but also on the waist. Moreover, if there are many downhill roads, the requirements for physical stability are relatively high, and the pressure on the lumbar muscles is relatively large, especially when going downhill, the lumbar muscles will exert too much force, leading to low back pain.
4. Running shoes are not suitable
In the process of running, wearing shoes that are not suitable for running, such as leather shoes, high heels and slippers, will increase the impact on leg muscles and waist muscles. If the impact is too large, it will easily lead to backache.
5. Incorrect running posture
During running, if you use the wrong running posture, for example, as the saying goes, the strength of abdominal muscles will decrease, resulting in excessive use of waist muscles and discomfort such as soreness; There are also postures such as looking down at the ground all the time, tiptoe and feet following the ground, which will cause great load on the waist, thus causing discomfort such as pain.
6. Lack of core strength
Core muscles provide stability, motivation and endurance for runners, so that they can keep the most effective running action in climbing mountains and sprinting for a long time, which is very important for runners to run faster, reduce pain and stick to long distances. Insufficient core strength can also lead to insufficient strength of limbs, which easily leads to low back pain.
Correct running posture:
Keep your head straight, look straight ahead and hold your chin.
Relax your arms and shoulders, swing your arms tightly and coherently, and bend your elbows 90 degrees to avoid crossing the midline of your body.
Keep your waist straight, lean forward moderately, keep your center of gravity moving forward moderately, and use gravity to generate strength to accelerate your progress.
Tilt your toes forward, relax your knees, and land on the middle and front of your feet first, so that your feet can land softly. The landing place is below your body's center of gravity, and your footsteps are light to avoid heavy footsteps.