Lumbar hard pulling was originally an action mainly relying on gluteus maximus and hamstring muscles, but once the posture is slightly incorrect, it will cause great pressure on the spine and lead to lumbar injury.
Lumbar muscles damage the whole back muscles, chest muscles, lumbar muscles and abdominal muscles, which are mainly used to stabilize the trunk, keep the spine neutral and ensure the transmission of strength. However, if the action is wrong, it is very easy to cause excessive stress on the waist and cause damage.
2 why is it easy to get hurt by hard pulling? The main force of hard pull is in the lower limbs, with gluteus maximus and hamstring muscles as the leading forces and quadriceps femoris of knee joint as the auxiliary forces. However, some people pay too much attention to "pulling", so they will use the lower back erector spinae to pull the barbell, and the pressure on the lower back will multiply, resulting in a very high risk of injury.
Practice requirements: use hips and thighs, focus on heels and keep your back straight.
Note: 1. Stretch your knees and pull up the weight; 2. When the barbell is lifted to the knee joint height, the hip joint is pushed forward; 3. Lock the weight by squeezing the hip muscles as much as possible.
Pull hard at the back of the bow, and pull hard at the waist of the bow, and the spine will bend. At this time, the force will be transferred to the spine, which will put great pressure on the spine, and the lumbar intervertebral disc will be squeezed, which will lead to the protrusion of the lumbar intervertebral disc.
Practice requirements: 1. Chest out. Holding out the chest is the most effective and direct way to prevent arching; 2. Spread your shoulders backwards. Don't squeeze the shoulder straps like when you squat, but sink your shoulders and spread them backwards. 3. Improve the flexibility of hips. The biceps brachii caused by sitting for a long time will pull your pelvis, making it easy for you to arch your back and move your hips properly before hard pulling.
Some people will stretch their waist forward excessively in order not to pull it hard, which is also very unfavorable to the lumbar spine, and it is easy to cause damage in hard pulling. Lock the weight by stretching your knees, lifting your hips and pinching your hips. Don't lean back at the highest point.
Too high initial breech position will make it difficult to exert the strength of knee extension. Such a pair will exert its best strength, and the other pair will cause great waist pressure. In order to give full play to the strength of knee extension, you should lower the starting breech position.
Practice requirements: 1. The barbell bar is above the center of your feet; 2. The shoulder strap is directly above the barbell bar; 3. The tibia leans against the barbell bar.
The barbell bar is far from the body. The barbell bar should always be close to the leg during exercise. If you stay away from the body, the lever will increase the pressure on the waist and easily cause waist injury. At first, the barbell bar is pressed against the tibia, and the barbell slides upward until it locks.
Insufficient waist strength
Many people have weak waist strength, so they can't tighten their waist when pulling with heavy load. Even if they keep other movements correct, they are easy to get hurt. To solve this problem, we can use weightlifting belts.
What should I do to stop exercising after a waist injury? Whether it is lumbar muscle injury or lumbar injury, the first thing to do is to stop exercising immediately, so as not to cause more damage.
Treatment of muscle injury 1. Muscle strain can generally be cold compressed for ten minutes in a short time;
2. After one day, hot compress and local massage can be performed until it is cured;
3. Use drugs such as detumescence and analgesic tincture to promote blood circulation and remove blood stasis;
4. You can wrap the wound with a bandage with good air permeability;
5. It is recommended not to bend over, and you need to see a doctor if the situation is serious.
Treatment of lumbar injury caused by long-term practice, even lumbar disc herniation, then you need to go to the hospital for treatment, and exercise and live according to the doctor's advice.
Is the waist injury caused by hard pulling serious? The waist injury caused by long-term wrong actions is more serious, especially the lumbar disc herniation, and the situation will be much more serious; If it is only caused by occasional muscle strain, it is generally not so serious.