It is said that life lies in exercise, but many friends complain that they are prone to lower back pain after exercising.
Let’s share one of the most common causes of low back pain after exercise: tight hip flexors.
One, [Causes of Pain]
If your glutes and hip flexors are very tight (this is often the case in sedentary people), this can lead to a pelvic tilt .
At this time, you will do running or weightlifting training. The pressure generated by the exercise will increase the tightness of the waist and hips, which will cause pain. .
Second, [Self-Test]
If you have low back pain after exercising regularly, you may wish to check your hip flexors (check left and right).
①Lie on your back, with your legs on the side and your waist close to the table;
②Put your right knee to your chest and the other leg Relax.
During the test, if the left leg cannot be close to the desktop, but is raised upwards, then It means you may have a tight hip flexor problem. (For more accurate results, please evaluate by a therapist)
Three, [Solution]
If It’s just a simple daily hip flexor tension. By stretching the gluteal muscles and hip flexors before exercise, we can help release muscle tension and reduce the occurrence of low back pain after exercise.
① The essentials of piriformis stretching exercise:
❶ Lie on your back with your left leg on your right Knees, hold the bottom of the right knee with both hands;
❷ Gently pull the right leg towards the chest until the buttocks feel stretched;
❸ Hold for 10S, switch to the other leg, Take turns repeating 10 sets.
② Gluteal stretching exercise essentials:
❶ Sit with right leg over left leg , put it next to the knee joint;
❷ Press the right thigh with the left hand and rotate the body to the right;
❸ Feel the pulling sensation in the buttocks, hold for 20s, do 4 sets .
③ Hip flexor stretching exercise essentials:
❶ Lunge kneeling position, stretching Legs behind, hands on both sides of pelvis;
❷ Keep pelvic torso in a straight line and move slightly forward to increase the stretch;
❸ Hold for 20s after feeling the pull , do 4 sets.
Fourth, note: Are your hip flexors tight or weak?
When our hip flexors become fatigued, it can also give you a “tight” feeling; weak hip flexors are more prone to fatigue due to tightness, and then recur ” tightness”.
In these cases, stretching can only provide temporary relief.
Only through a systematic assessment can find the source of the “tight” or “weak” hip flexors (eg, pelvic tilt, poor daily posture), and then Only with targeted treatment can real recovery be achieved.
Important Note: Proper self-stretching after exercise is essential. Of course, if you have the conditions, you can find a rehabilitation therapist for more professional and targeted relaxation, which can quickly restore the body to its best state and prevent sports injuries~
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