There will be the most important tips. In this post I will explain the low back pain relief key. Be sure to finish reading!
The other day I, as it often happens in fitness rooms, became an involuntary witness of a conversation between two guys about 30. One of them works as a coach in the club where I train now. The second is an experienced athlete, judging by his musculature. In the following narrative, I will call him an athlete. The conversation was like this.
The athlete performed an exercise rod pull in a slope with a weight of about 90 pounds. The coach came up and asked why he works with such a small weight. To which the athlete replied that his back hurts in the lower back region. And a couple of months ago there was an attack of acute pain in the lumbar. Therefore, he now does not risk raising more lower back pain.
The coach replied that he often has a low back pain. At the same time, he was very cheerful and cheerfully noticed that he usually uses a Fastum gel to drown out this pain (!) And tries immediately after the onset of an anesthetic effect to “pump” (!) The lower back pain with various exercises, such as hyperextension and deadlift. And he assured the athlete that it would help!
“My God!” – I thought. “We must intervene …”
Choosing the right moment, I politely recalled the athlete to the side, to talk a little on a sick topic. I could not leave the situation as it was …
Why does the lower back pain hurt?
And that’s what we talked about.
First, I focused on the most important (in my opinion) things related to the health of the lumbar and lower back pain in the exercise with weights. Then I spent with the athlete a simple test that confirmed my assumptions. And then I gave actual advice.
What does the exercise look like for a person with a healthy back? Yes, he just does not feel it! My interlocutor, it was clearly seen that almost any exercise is through the tension in the lower back, whether it is squats, traction, press or bending of hands with the bar. Muscles of the back, I saw it even through the tank top, represented two overstrained muscle cords on both sides of the spine. But the main parameter of a healthy loin is their relaxed state! When performing the same exercises in which it is required, the lumbar area is clearly fixed in a slightly bent position. And without any special efforts. A healthy lower back is a habit of a correct configuration in the lumbar.
I drew the attention of the athlete to the way he performs various traction in the slope and horizontal thrust. This last exercise was performed in a ridiculous way, with legs completely straightened at the knees, with monstrous rounding of the back with the aim of leaning forward more strongly. This way of performing is a direct way to overstrain the extensors of the spine, and as a result, lower back pain.
These muscles should not perform dynamic work! Their direct and natural function is the static fixation of the spine in its natural bend.
Drafts in the slope were also performed in violation of the technique. The loin was rounded, although it should be clearly fixed with a slight deflection. This also contributes to the rapid accumulation of overstrain in the back with already known effects.
I also learned from the athlete whether he is doing purposeful exercises to train the muscles of the bark. It turned out that he does not even know what it is!
I asked the athlete how it is flexible. He replied that with his flexibility everything is fine. I decided to check it right away and invited him to reach the floor with his hands, standing with straight legs. He easily did it. But how? Again, this stoop rounded back!
I showed how it was necessary to do this exercise – for the lower back pain relief. Of course, he could not repeat it.
I asked if the athlete had been talking to the doctor for a long time with the lower back pain. He replied that such a trifle (!) Is not worth it to waste time on a doctor. To this I shrugged my shoulders. After this little “interrogation” I gave the guy this kind of situation.
What to do to keep your lower back from hurting
Forget about “pumping” lower back pain! Take care of relaxation of the back muscles. The muscles of the lumbar area, of course, need to be trained. But the main thing after this from a good relax! Do the exercises technically, without loosening the loins. And always try to keep a small deflection in it (normal lordosis) when doing squats, slopes, tilts in the slope.
Try to lift the weights correctly from the floor.
Always strive at the first opportunity to relax, especially in the low back area. This is very useful to do after a workout. You can perform, for example, this is such a simple exercise.
A healthy and relaxed back is unthinkable without sufficient flexibility of the muscles of the pelvic region and hamstrings. These muscles work in conjunction with the extensors of the back. From the degree of their extension, the correct operation of the extensors of the spine depends. This is a very important physiological fact!
That’s why right (right) stretching is so important, even if you are not a gymnast and not a karate. Stretching is vital to balance the muscles of the whole body so that the internal organs do not move so that the correct position of the spine and various joints is maintained. There are places that need to be maintained in a very flexible state. But there are places that cannot be stretched in any way! But for the wicked irony of these places the visitors of the halls are for some reason drawn most often! It’s about endless slanting forward slopes. With their own hands, people create problems and pains in their backs.
Medical care is a very important and useful factor for the lower back pain relief.
Relaxing massage, physiotherapy, replenishing joints and muscles with the right substances, warming up procedures, anti-inflammatory drugs … This cannot be replaced by any health-improving practice. It’s like aging skin. If you do not use a set of measures (healthy food, quality cosmetics and cleaning), you quickly grow old in the face …
The doctor, by the way, can determine how serious the lumbar problem is to schedule timely lower back pain treatment in severe cases.
Purposeful training of the muscles of the cortex
If you do not know what the root is, read the bark of the Muscles. Why is it so important?
Any reasonable training program should contain exercises for the muscles of the bark, several stretch marks for the right places.
By the way, all my exercises and fitness courses necessarily require the training of the muscles of the bark.
Follow these tips and you will never have a backache …