Most of the low back pain caused by flat support is caused by serious wrong deformation, and some of it is due to poor waist. Specifically, there are the following reasons:
1, why does the flat support hurt? Waist force is not allowed
Some people don't have enough muscle core strength when doing flat support, but they don't know how to follow the correct method. They practiced there blindly, not with arm strength but with waist strength, which was not accurate.
Remember a basic principle. When you do any abdominal muscle training, you must never wear it on your waist. You must count it as an effort. You need to stop stretching and rest immediately, which means your abdominal muscles are weak or your posture is wrong.
2. Why does flat support hurt? Bend over while doing it.
Flat support means that the body is parallel to the ground and the abdominal muscles are tightened. However, some people pursue persistence, resulting in serious waist collapse, which makes the lumbar spine and pelvis form a downward bending angle to complete the action, and there is no rigid contraction of abdominal muscles at all. I have a breakdown, so of course my back hurts. Moreover, the longer you collapse, the more serious your injury will be. Lumbar muscle strain, lumbar disc herniation, dislocation and even slippage are all possible.
This only shows that your abdominal muscles can't be used and contracted at all, and their strength is extremely poor. When you can choose to do flat support, put a 500 ml water bottle under your abdomen, and your abdomen can't touch the water bottle. Try again.
What is collapsing? The standard flat support is that the shoulders, waist, hips, thighs and calves are basically in a straight line, so it is called a flat plate. The so-called collapse of the waist means that when making a flat plate, the muscles of the waist can't bear the pressure, and then they will gradually decrease. From the side, you will see that the waist is obviously lower than the shoulders and hips, which is the collapse of the waist.
3. Why does flat support hurt? There are injuries to the lumbar spine.
Of course, people with lumbar injuries or lumbar disc herniation will also suffer from low back pain if they are supported by flat plates. Experts said that this kind of low back pain caused by lumbar injury and lumbar disc herniation is not recommended to be supported by a flat plate.
In addition, people with carpal tunnel syndrome, wrist ligament injury, tennis elbow and shoulder pain are not recommended to do plate support. Therefore, not everyone is suitable for flat support.
How to support low back pain and abdominal pain with flat plate?
1. Stop exercising
Practicing flat support can exercise the lumbar spine and prevent lumbar disc herniation, but people with symptoms should not continue to practice, so as not to aggravate their condition during practice.
2. Seek medical attention in time
If you feel pain in your back and abdomen when doing flat support, you should stop practicing immediately and go to the hospital to check whether there is lumbar disc herniation or lumbar injury.
Have a good kidney.
If you do flat support, you often have backache and your movements are standard. Well, maybe you need a kidney.
In addition, you usually need to pay attention to your bad sitting posture, and don't always hunch over. It is easy to cause lumbar muscle strain after a long time. Every time you do flat support, lumbar muscle strain will naturally lead to backache.
Kidney-tonifying food: kidney is not good often suffers from low back pain, so you can eat more mutton, donkey meat, walnuts, black dates, yams and so on to tonify the kidney.
Therefore, we should pay attention to the above problems to prevent back pain when carrying out flat support exercise.