Lactic acid accumulation leads to the secretion of a large amount of lactic acid after abdominal muscle exercise, which may not be completely decomposed, thus forming accumulation in the body. The result of lactic acid accumulation will cause local muscle pain, and low back pain may also be caused by this.
Human muscles with excessive exercise intensity also have a tolerance range. High-intensity strenuous exercise in a short period of time is easy to make muscles exercise excessively and exceed their load range, causing muscle fatigue and soreness.
The posture is not standard. When doing abdominal exercises, such as flat support, waist bending; When doing sit-ups, too much back borrowing will cause back pain.
Single exercise of abdominal muscles Many people only exercise abdominal muscles when exercising abdominal muscles, ignoring the exercise of waist muscles and the overall imbalance of core muscles, which easily leads to backache and hunchback due to too many abdominal muscles.
2 how to exercise abdominal muscles and back pain? If the pain is caused by not exercising at ordinary times, then the pain will disappear if you persist in exercising or rest for a few days.
After exercising the abdominal muscles of the waist, there is pain in the waist. Appropriate waist activities can be carried out, such as swinging back and forth or twisting the waist, which can promote the blood circulation of the waist, relax the muscles of the waist, reduce the pressure on the waist and play a certain role in relieving pain.
Hot compress waist pain caused by excessive accumulation of lactic acid, you can use a hot towel to hot compress the sore part of the waist, which can promote local blood circulation and relieve the symptoms of low back pain.
Massage the waist. Simple massage and rubbing the waist can relax the muscles of the waist, accelerate the decomposition and discharge of lactic acid, and accelerate the blood circulation of the waist, which is also good for relieving back pain. Specific practice: sitting posture, two hands and five fingers together, placed on the left and right posterior lumbar vertebrae, palms inward, slowly rubbing up and down until the heat is released.
For medical treatment, if there is persistent and severe low back pain after abdominal muscle exercise, it is recommended to go to the hospital in time to prevent pain caused by lumbar muscle strain or other reasons.
3 How to exercise abdominal muscles to avoid backache? Exercise core muscles. When training local abdominal muscles, don't neglect the exercise of the whole core muscle group, which can not only enhance the abdominal muscle exercise effect, but also avoid sports injuries. For example, you can do sports such as flat support, side flat support, fitness ball push-ups and so on.
Master the correct exercise movements Before you start abdominal muscle exercise, whether you are doing sit-ups, flat support or using abdominal wheels, you must master the correct posture first. For example, when you are doing flat support, the standard action is to keep your head, shoulders, back, hips and legs in the same plane, and your hips cannot collapse.
Paying attention to warm-up and warm-up exercises can avoid sports injuries to some extent. You can jog for 10 minutes first, then exercise your waist, do turns and stretches.
To control the exercise intensity, we should set the exercise intensity according to our own actual situation, and do not exceed the range we can bear, so as to avoid muscle overload and muscle fatigue leading to pain.
4 Tips No matter what kind of abdominal muscle exercise, it should be carried out according to the action requirements, and the amount of exercise should be arranged reasonably. Usually you can do some aerobic exercise to help you exercise.