Back pain after sports

Even trained people can strain their back muscles after lifting an unusually heavy object, unexpectedly slip, not properly prepare their body and not properly coordinate their movements. In this case, back pain appears along the entire length of the spinal column or in some area. Any movement, inhalation and exhalation, change of position causes pain. Its nature can be constant pulling, with an unsuccessful turn there is a shooting pain in the place of the greatest stretch. Swelling may also appear in this place. If a bruise is suddenly discovered, it is necessary to seek medical help. Internal bleeding indicates a rupture of blood vessels and a violation of the integrity of at least soft tissues.

Back pain after lifting weights, exertion, intensive training can signal osteochondrosis. Due to the thinning of the intervertebral discs, they are not able to properly perform the shock absorber function, and discomfort in the form of pain occurs.

People often talk about such cases: "pulled" the back. After such a breakdown, it is necessary to stay at home if possible, lie down, rest, limit the load, try not to make sudden movements, you can use joint ointments, which are sold in pharmacies without a prescription and warm the sore spot with an "anti-radiculitis" belt or just wrap it with a warm scarf. However, complete rest is also not recommended, simple exercises performed without fanaticism will help relieve pain. When the pain subsides, it is advisable to see a doctor. Symptoms of a "pulled" back can appear from increased load with herniated discs, as well as kidney diseases, pancreas, gynecological problems, diseases of the cardiovascular system.

After lifting weights, the stomach often hurts. This is typical for women and may indicate problems with the pelvic organs or hernias in the abdominal cavity (more often in men).

Beginners may experience back muscle pain after their first workouts in the gym as a delayed onset muscle soreness syndrome. The same thing can happen to anyone who has put unusual strain on muscles that have not worked for a long time and are relaxed, for example, by digging up a few beds in the garden in the spring. In such cases, pain usually occurs in the morning and is quite strong. To get rid of it, you need to work the sore muscles, dispersing the lactic acid that has accumulated overnight.

Back pain after walking

Such complaints occur from time to time in people of different sexes and ages. Their appearance is associated with various circumstances, so the pain can be of a completely innocent nature, or indicate serious health problems.

Walking is considered the safest and healthiest form of physical activity. Even very sick people are recommended leisurely walks in the fresh air as a health measure. We walk every day, and our muscles are used to such a load. And suddenly - back pain during or after walking!

Basically, such pain is localized in the lumbar region, which experiences the main load in different body positions other than lying down.

Back pain after walking occurs in people who have covered an unusually long route, walked at high speed, in inappropriate shoes or with an unusually heavy load. The result of such overexertion can be back pain even in a completely healthy person. If rest brings relief, then medical intervention is unnecessary for now.

Excess weight, sedentary work, the need to stand for a long time at a lectern or counter (in general - to be in one position or make monotonous movements), a sedentary lifestyle, which results in muscle weakness, heavy physical labor, high loads in the gym contribute to the occurrence of pain during and after walking. As a reaction to increased loads or prolonged stay in one position, a muscle spasm occurs, which prevents the mobility of the spinal column in a certain section. This condition is characterized by quite severe and prolonged pain.

But if the pain occurs during normal movement and almost always or accompanies rest after any walking, then this is already a request to visit a doctor. Pathological causes of back pain after walking or during it are not specific - these are the same diseases of the musculoskeletal system, internal organs, consequences of infections, injuries and operations.

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Back pain after jumping

Jumping is not walking. Professional jumpers at least know how to group and land correctly, but they often suffer from back pain, since they work for a record and are subjected to high loads.

And the average citizen is more than likely to get injured during a jump. Especially when jumping from a great height. Painful sensations after jumping can also reflect problems in the internal organs.

In recent years, such entertainment as jumping on a trampoline has become popular among children and adults. You can jump on it to the extent of your strength, the entertainment is considered safe, however, many complain of back pain after the trampoline.

Those at risk of experiencing pain after this activity include those who have previously led a very sedentary lifestyle, have absolutely no idea how to jump and fall, have been injured by hitting the trampoline frame or landing unsuccessfully on the trampoline, or have contraindications to jumping: diseases of the spine (curvature, osteochondrosis, vertebral hernias) or internal organs, in which jumping provoked pain.

The pain may be caused by overstraining the back muscles as a result of enthusiastic and prolonged entertainment. In this case, after rest, a warm bath and a relaxing massage, the pain should go away.

Despite the safety of this entertainment, if the pain is severe and your legs go numb, this may be a sign of a compression fracture of the spine. In addition, if the pain appeared after a not very successful landing flat on your back or stomach, and was also accompanied by loss of consciousness, you should definitely see a doctor.

If moderate pain bothers for a long time, has a nagging character, and also - increases during rest in a comfortable position or after another exercise, it is necessary to get examined. Compression fracture of the vertebra occurs gradually under pressure during jumping.

In general, before you start having fun like this, it would be a good idea to make sure that your spine is okay, and take a preparatory course on trampoline jumping with a trainer. It should be noted that beginners need to increase the load gradually.

Back pain after swimming pool

The water environment is considered useful for problems with the spine. Staying in the water completely relieves the back, the compression of internal organs stops, and the use of different methods and styles of swimming is a good workout for all the muscles of the back, allows you to improve your posture and has a positive effect on the whole body. In short, aqua fitness can solve many problems even for a sick spine.

But at the same time, some complain of back pain after the pool. This issue should be approached in a differentiated manner. It is necessary to take into account the swimmer's age, health condition and loads. If a healthy person bought a subscription to the pool and immediately tries to set an Olympic record there, then it is necessary to reduce the loads. The fight against diseases should be carried out in special groups under the guidance of a professional trainer in aqua therapy. Finally, there are also a number of contraindications for swimming. These include, in particular, inflammatory diseases of the internal organs, in which hypothermia is not recommended.

Swimming styles should also be chosen according to age and previous training. For example, people of a respectable age, as well as citizens of any age who do not lead a particularly active lifestyle, are recommended to swim breaststroke or crawl without taking their hands out of the water. Back pain after swimming may indicate that the swimmer has covered a marathon distance for him without rest.

Swimming on the stomach helps to eliminate curvature of the spine, kyphosis, stoop. People with vertebral hernias are recommended to swim on the back, with osteochondrosis - alternately on the back and breaststroke. Exercises are selected by the trainer individually. Before visiting the pool, you need to consult a doctor.

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Back pain after sitting

Such symptoms can occur after many hours of sedentary work, and especially computer games, even in a completely healthy person. After all, in this position the lower back withstands loads twice as great as when walking.

To avoid back pain after sitting, it is necessary to take technological breaks every hour during work, and even more so during entertainment. A little gymnastics will help relieve muscle spasms from sitting in one position.

Back pain after sitting can also indicate illness. Even a healthy back hurts from prolonged exposure to monotonous loads, and a sick one…

The back hurts after prolonged sitting with osteochondrosis, and the pain intensifies when a person wants to straighten up, coughs or takes a deep breath. The lumbar region suffers more often, especially from sedentary work. In the place of thinning of the discs, there may be a slight swelling and the muscles are more stiff, the sensitivity of the skin is also reduced. With cervical osteochondrosis, the patient may complain of headaches and dizziness.

The cause of back pain from sitting may be a herniated disc. It may not manifest itself for a long time, but when it becomes inflamed, the pain is sharp and shooting. During the period of exacerbation, movement disorders appear.

Protrusion of intervertebral discs initially appears as minor discomfort in the form of aching moderate pain after a long sitting position, later the pain becomes intense, radiating to the buttocks, back of the thigh, knee, and shin.

Spondyloarthrosis manifests itself as dull pains at the site of cartilage damage, not radiating to the leg and intensifying with prolonged maintenance of one position. It is difficult for the patient to sit for a long time, he must necessarily stand up, walk around, change position. After a night's rest - he walks around.

Arthritis is an inflammatory autoimmune process, in the place of joint deformation there is swelling, pain after sitting for a long time, loads, and a characteristic feature is the increase in pain during night rest, often in the morning. Joints crunch when moving.

Back pain after sitting may indicate the development of a tumor process, tuberculosis, osteomyelitis, nephritis, urolithiasis, inflammation and tumors of the genital organs - the ovaries and uterus in women, the prostate gland in men.

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Back pain after bending over

The pain experienced when bending over is called radiculitis. This is a manifestation of tension in the muscles of the lumbosacral region, which is called myofascial syndrome. Back pain is localized in the upper lumbar region and in the lower back.

The most harmless and easily eliminated cause of the primary syndrome is banal muscle weakness. When bending forward, a hump appears on the spine, poorly supported by a weak muscular corset, which contributes to irritation of the spinal cord nerves and the appearance of pain. To eliminate muscle weakness, it is enough to simply strengthen the muscles of the back and abdominal press, as much as possible and without fanaticism, gradually increasing the load.

People with poor posture experience instability of the spinal column (slouching, scoliosis, kyphosis, lordosis). Recommendations for strengthening muscles remain in effect.

Almost all diseases of the spine in the period of exacerbation (osteochondrosis, spondyloarthrosis, ankylosing spondylitis), muscular-ligamentous apparatus (myositis), metabolic disorders (osteoporosis), congenital anomalies and acquired - injuries and displacements can be the cause of the occurrence of primary myofascial syndrome. Physical overexertion, colds and infections increase the risk of its occurrence.

In everyday life, the cause of lumbar radiculitis is often considered to be radicular syndrome (pinching of an inflamed nerve during the displacement of structural elements of the spine). In fact, as experts say, this does not happen very often. The causes of radicular syndrome can be the tilt of the vertebral axis due to subluxation of the joint, trauma to the spinal column with displacement or comminuted fracture, dorsal hernia, inflammation of the joints of the spine with osteophytes on the edges of the vertebrae, tumor growth into the nerve, narrowing of the intervertebral canal.

It is almost impossible to bend forward with radicular syndrome. Suspicions of it may arise if the pain sharply increases when trying to touch the chin to the chest, getting out of bed, palpating the spine, or straining the abdominal muscles.

Another diagnostic marker is that the patient lies flat on his back and tries to lift one leg (on the side where it hurts) without bending the knee. The pain arises, intensifies and radiates to the back and limbs.

The radicular syndrome itself usually passes quite quickly (maximum three to four days). Residual reflex pain in the muscles is felt for a long time and can become chronic.

Back pain after bending over (secondary myofascial pain syndrome) can be caused by reasons unrelated to the spine. Kidney stone disease can manifest itself as pain when trying to bend over. Inflammatory processes in the pelvic organs (usually the lower abdomen and lower back hurt), neoplasms and psychosomatic disorders can also cause pain.

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Back pain after yoga

Since asanas contain elements that create increased muscle and joint loads, back pain after classes is not something unusual, especially for beginners. Even an “experienced yogi” can pull muscles, ligaments or joints when doing a new complex asana for the first time, switching to a new sequence of them or deciding to master the practices of another school. The main reason for pain is that a person simply did not calculate his strength, did not warm up enough or performed the asana too abruptly and quickly, technologically inaccurately.

When starting to practice yoga with spinal diseases or arthrosis, you need to inform the trainer about this, since some asanas are contraindicated for certain diseases. Listen carefully and perform the sequence of movements, observing safety precautions. Yoga classes are not universal. Asanas, their number and sequence should correspond to the health condition and age of the practitioner. Mastering the exercises occurs gradually, do not exceed your capabilities or try to surprise anyone, even physically fit people who have previously practiced other sports. Significant discomfort and pain after classes signal mistakes or exceeding your capabilities.

Back pain after yoga in the first days of classes is most often a syndrome of delayed muscle pain. If the symptoms continue for a week or more, you should see a doctor, as this may indicate an injury.

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Back pain after running

The spine is seriously overloaded when running; when touching the ground, the load on the runner's leg exceeds five times his body weight. Even young and healthy people need to follow some rules when running to prevent back pain during and after jogging.

Back muscles of runners often hurt if they ran on a hard surface (asphalt, concrete). In this case, the load on the spine is even greater than when running on a dirt track or grass surface.

Running shoes should be special, softening the impact load. When touching the ground, it is recommended to stand on the whole foot, and not on the heel or toe.

The back will hurt after running if the runner leans forward instead of keeping the body strictly vertical. When leaning, the center of gravity of the body shifts, and the load on the main muscles of the back is distributed unevenly.

The body swaying when running, which occurs when the feet are not positioned correctly. The inner edge of both feet should be in line.

Excess weight, weak back muscles are additional risk factors for pain. Flat feet also provoke back pain after running. And, naturally, diseases of the spine - osteochondrosis, hernias, protrusions, and internal organs are contraindications for regular running. In this case, it is better to replace running with other sports, for example, race walking.

Before starting running, you need to make sure there are no contraindications, master the technique of movements and breathing, and equip yourself correctly. The load during training is increased gradually, it is recommended to diversify movements and alternate running with gymnastics, running backwards.

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Back pain after deadlift

A basic barbell exercise, which involves most of the body's muscles (approximately ¾), is called a deadlift. When performing it, the muscles of the limbs and body from the shoulders to the buttocks are simultaneously loaded, so failure to comply with technical nuances can cause back pain after the deadlift and cause serious harm to the spine. If a person has spinal diseases, has had injuries to this part of the body, or periodically experiences pain in the back, it is better not to perform the deadlift or at least consult a doctor about the advisability of performing this exercise.

It is necessary to master the execution of the deadlift with a trainer, it is necessary to increase the weight of the barbell gradually. At first, it is recommended to hone the technique with an empty barbell.

Back pain after deadlifts can occur if the back muscles, especially the lumbar muscles, are not sufficiently stretched and warmed up.

Experts do not recommend grabbing the barbell with a mixed grip, as this can lead to uneven loading and back pain.

The risk of straining the back muscles increases when the athlete, straightening up, drops the barbell on the floor. According to the rules, it must be lowered to the floor with your hands, squatting correctly. When straightening up and squatting with the barbell, you need to make sure that your back is straight.

After the first few sessions, there will definitely be muscle pain in the back (soreness), this is normal.

Back pain after squats

Such a simple exercise as a squat (without additional load in the form of dumbbells or a barbell) can also be done incorrectly, and your back will hurt afterwards.

Before squats, you also need to warm up, for example, jump rope for a couple of minutes.

When squatting, it is recommended to place your feet wider apart. When your feet are not placed very wide, your back arches forward, helping your legs push your body up. If squats are done with a load, then narrowly placed feet increase the load on your lower back and lead to pain.

When squatting, the knees should be directly above the foot and not go forward beyond the toe. If the knees diverge to the sides or converge inward, the load on the lumbar muscles also increases, and they will hurt. When squatting with a load, it is recommended to spread the toes and knees to the sides. If squats are performed with a barbell, then it should be located on the back muscles, and not on the neck, because the load on two parts of the spinal column increases - the cervical and lumbar.

You can't lower your head during squats, especially with a barbell, you need to look straight ahead.

Sometimes when squatting, the body "falls" backwards. This is corrected by transferring the weight to the heels when standing up, straightening the knees.

The back must be straight, not rounded. Especially if you squat with weight - dumbbells, kettlebell, barbell.

The speed of squats can also cause back pain; squats, especially with a load, should be done slowly, making sure that the back is straight.

The back can hurt in beginners (delayed pain syndrome), with increased load. If the back hurts strongly and persistently, and bruises have appeared, you need to go to the doctor, there may be injuries. Severe back pain after squats or during them can be the first sign of trouble, so a doctor's consultation is also necessary.