I always have back pain after exercising, how can I improve it?

The importance of the core of the shoulder back is obvious! If you don't have a stable core strength in your shoulder back, it will not only make your lower back and shoulders susceptible to pain, but also increase the risk of injury during exercise!

Therefore, it is necessary to add shoulder and back core training to the daily training process, so let's take a look at the training movements that exercise the shoulder and back core, so as to continuously increase the stability of the body's shoulder and back!

Movement 1: Dumbbell elbow lift.

Muscles are exercised: the corner muscles of the back, the brachial muscles, and the shoulder muscles.

Key points of action: Lie back in the backrest position, keep your upper arms fixed at your sides, your elbows slightly attached to your upper body, and keep your palms in a neutral grip.

Beginner: 1 set per day, 10-15 times per set, 5-6 minutes rest between sets.

Intermediate: 4 sets of 30 reps per day, with 8-10 minutes of rest between sets.

Advanced: 13 sets of 30 reps per day with 15-20 minutes of rest between sets.

2.3 sets of 60 reps per day, with a 1-2 hour break between sets (slightly more difficult).

Movement 2: Dumbbell leaning over to row.

Muscles are exercised: the brachii of the arm, the anterior fascicle of the horn muscle, and the medial forearm muscle.

Essentials: Fix the position of the upper arm, feel the contraction of the brachii muscle, and rotate the wrist as you go to the upward curl, keeping the palm back.

Beginner: 2 sets of 15-20 times per day, with a 3-5 minute break between sets.

Intermediate: 5 sets of 30 reps per day, with a 5-10 minute break between sets.

Advanced: 12 sets of 50 reps per day with 20-30 minutes of rest between sets.

2.2 sets of 100 reps per day with 3-5 hours of rest between sets (slightly more difficult).

Movement 3: Standing dumbbell curl.

Muscles are exercised: neck muscles, arm brachii, latissimus dorsi.

Movement points: Keep the forearm moving steadily upward until the brachii is fully contracted and the dumbbell and shoulder height are at the same level. After a short pause, slowly return to the starting position and repeat the movement with alternating hands.

Beginner: 1 set per day, 10-15 times per set, 5-6 minutes rest between sets.

Intermediate: 4 sets of 30 reps per day, with 8-10 minutes of rest between sets.

Advanced: 13 sets of 30 reps per day with 15-20 minutes of rest between sets.

2.3 sets of 60 times per day with 1-2 hours of rest between sets.

Movement 4: Supine dumbbell curl.

Muscles worked: triceps, anterior deltoid, anterior fascicle muscles, pectoralis major, and medial muscles.

Action points: Keep the arms and dumbbells down slowly, try to keep the dumbbells close to the ground, fix the upper arm position, move the forearm to the top, and rotate the wrist to the palm facing up.

Beginner: 2 sets of 15-20 times per day, with a 3-5 minute break between sets.

Intermediate: 5 sets of 30 reps per day, with a 5-10 minute break between sets.

Advanced: 12 sets of 50 reps per day with 20-30 minutes of rest between sets.

2.2 sets of 100 reps per day with 3-5 hours of rest between sets (slightly more difficult).

After the workout, yoga exercises that should be done to target the body parts can alleviate this condition.

The first point is to relieve back pain through massage, so that you can get a good improvement, and the second point is to relax the muscles of the body by shaking your legs, which can also relieve back pain.

1. Push and press**. Tuina and massage can help release or reduce physical and mental stress and relieve tense muscles, which is one of the ways to relieve back pain. 2、.Acupuncture**. Acupuncture can promote qi and blood circulation, and has an analgesic effect, which has a considerable effect on pain after fitness.

Back pain after exercise can be done in the following ways:

1. Take proper rest. Because rest can alleviate the soreness after muscle exercise, and can slowly promote blood circulation, accelerate the elimination of metabolites, and improve the supply and repair ability of nutrients in the sore muscles.

2. Apply cold compresses after exercise. After muscle exercises, use ice packs to train the target muscles, generally for 10 to 15 minutes, which can slow down the metabolism and accelerate the relief and recovery of muscle soreness.

3. Perform static stretching exercises for the local pain of soreness difference, keep the stretching state for 2 minutes, then rest for 1 minute, and repeat 3 5 times. Helps in the recovery of tired muscles.

4. Pat and massage. Gently pat and massage the sore area to relax the muscles, promote blood circulation, and help repair muscle damage and relieve spasms.

5. Oral administration of vitamin E after meals can promote metabolism and relieve muscle soreness caused by muscle exercises.

When you have backache, you can apply hot compresses, local massage, local physiotherapy, local acupuncture, local infrared lamp irradiation, and choose a bed board with moderate hardness and softness.

You should go to a massage parlor for a massage to relax your muscles, or you can use some plasters, which will also relieve the symptoms.

At this time, you can choose to go to the massage method, because after the massage, you can relieve this kind of back pain, and it can exercise our body well, and there will be no other problems.

Get plenty of rest. Overwork will not only make your whole body ache, but also make you sick. Rest and stretch more.

You can adjust your backache by stretching, and do some exercises to relieve your muscles.

You can do some indoor exercises, such as high leg raises, chest expansion exercises, hand lift exercises, jogging, and cycling.

Prepare well before exercising, jogging, avoid strenuous exercise, and relax your body properly after exercise.

I think I can do more massage on a regular basis, and exercise can improve the symptoms of back pain by running and skipping rope.

It is normal for fitness beginners to have soreness in fitness, people who do not exercise regularly have more or less soreness at the beginning, and the muscles are not suitable for fitness at the beginning, and it may also be the reason that the exercise intensity is too high, and you can continue to exercise, so it's fine. There are also many fitness sports, which can be trained with equipment or freehand training.

This is a normal phenomenon, because people who have not trained for a long time will suddenly come to train and their muscles will be sore, but it does not mean that such people are not suitable for fitness, and there will be nothing to do after a long time.

The back pain after fitness is because I haven't worked out for a long time, and the muscles are not adaptable, and it may also be the reason that the exercise intensity is too high.

Just started fitness, it is normal to have back pain after fitness, because the usual amount of exercise is less, you can do some simple exercises at the beginning, and then strengthen it slowly.

This is very normal, ordinary people will have this situation if they don't exercise for a long time, and slowly, two or three days a week will slowly stop hurting.

Fitness belongs to aerobic exercise, muscle exercise during fitness releases lactic acid, and after the fitness ends, lactic acid reaches a certain amount, which will cause muscle soreness, which is a normal phenomenon.

This is normal, you are still a newbie, which means that you just haven't adapted to it yet, and you should be fine if you exercise more. But if it keeps going like this, it's advisable to stop.

It is recommended not to exercise vigorously for a long time, but to slowly increase the amount of exercise every day, otherwise the muscle strain will be very uncomfortable.

If it's the first time you practice after a long period of not exercising, then it's normal. The explanation is that the muscle load is relatively large, distinguish between soreness and pain, and if it is pain, you need to pay attention to the weight of the appropriate gym equipment. If it's sore, then it's normal.

You can get used to it by practicing a few more times.

If you are a novice who is just starting to exercise, you must avoid excessive exercise, because novices are likely to suffer from muscle strain, and they should slowly strengthen their exercise step by step.

It's normal for you to have backache when you're just starting out in fitness. Because suddenly the body makes strenuous activities, the cells will do anaerobic respiration to produce acid.

Appropriate cold compresses.

Immediately after a high-intensity workout, apply an ice pack to train the target muscles, usually for 10 to 15 minutes, separating the ice pack from the skin with clothing or a towel to prevent frostbite**.

Nutritional supplementation. You can drink sports drinks and eat more carbohydrates to restore muscle glycogen levels, and it is okay to eat a meal within 2 hours after exercise.

Strengthens stretching. It is mainly used to stretch the muscles in the sore area after 12 hours of training, or when training other events the next day.

Massage as much as possible if possible.

Do not massage the target muscles and soft tissues immediately after training, first apply a cold compress, remember our order, the reason is similar to the principle of not applying hot compresses immediately after exercise, immediate massage will increase the damage of muscle microstructures, increase the damage of the body, and slow down the recovery.

The correct massage method requires massaging the muscles themselves, and the principle is to squeeze and push along the direction of the muscles (here you need to master the knowledge of the direction of muscle fibers of all large muscle groups). The effect of the massage is a sense of relaxation and the whole body is very comfortable.

Don't forget the warm compress.

After the previous steps, some people who have not exercised for a long time and have poor lactic acid resistance may still have soreness, so use the hot compress method at this time. Blood flow can be accelerated by applying a warm compress to remove lactic acid and other metabolisms, and vitamin C can be taken orally 1-2 times a day 2 times a day.

Vitamin C has the effect of promoting collagen synthesis in connective tissues, which helps to speed up the repair of damaged tissues and relieve soreness. People who exercise regularly need vitamin supplements more than the average person, because adequate vitamins** can not only improve exercise performance, prevent exercise diseases, but also allow muscles to recover and rest adequately.

This condition is a typical soreness caused by poor metabolism after exercise, which is mainly caused by the accumulation of lactic acid in the muscles due to a large amount of activity at once without exercising.

Now there are two ways, one is to take a hot bath, and the other is massage, which can promote blood circulation, accelerate metabolism, and help lactic acid excretion.

At the same time, it is recommended to continue to exercise slowly, and the amount should not be large, which can promote improvement. Before exercising, do some small exercises to move the joints. There is also after exercise, you can drink water with salt, sugar and vinegar to replenish physical fitness.

Proper relaxation after exercise, followed by a hot or cool shower (warm water is not effective) can relieve fatigue.

Physiologically speaking, the muscles will produce a chemical called phosphocreatine after high-intensity exercise, which has a metabolic process in the body, if the person is in a relatively quiet state for a certain period of time after exercise, then this kind of thing will make your muscles sore, usually for about 3 days, so it is recommended that you relax or massage properly after exercise, or take a hot bath to relax after an hour.

It is due to the reason that you have not exercised for a long time and suddenly exercised a large amount of exercise, you can let your family massage in the sore place, and it will recover quickly, and you can generally recover completely in a week at most, so you don't need to be too anxious.

In addition, you should insist on exercising, and the amount of exercise should be increased slowly, otherwise it is easy to get injured.

Rest well!! Relax properly!!

Muscle soreness is the cause of increased lactic acid in the muscles, and eating more alkaline foods or drinking more water can reduce the symptoms of muscle soreness!!

It's normal to finish exercising, if it really hurts, you can try plasters, Zhongren Wanying ointment is the secret recipe of the old Chinese medicine, my dad said it's pretty good.

Soreness in the spine after a workout is due to excessive lactic acid produced by strenuous exercise.

If exercise is too strenuous or prolonged, or if the body does not have enough vitamins and minerals necessary to break down lactic acid, the lactic acid in the body will not have time to be processed, resulting in a buildup of lactic acid. Too much lactate will make the weakly alkaline body fluids acidic, affecting the smooth absorption of nutrients and oxygen by cells, and weakening the normal function of cells. Muscles that accumulate lactic acid contract, which squeezes blood vessels and prevents blood flow, resulting in muscle aches, chills, headaches, and a feeling of heaviness in the head.

Lactic acid accumulation causes soreness and fatigue in the early stage, and if left unattended for a long time, it will cause acidification of the constitution, which may cause serious diseases.

For the human body, lactic acid is one of the fatigue substances, which is a waste product produced by the body in the process of maintaining body temperature and body movement to generate heat. Most of the energy our bodies need to survive comes from sugar. The blood sends glucose to various organs as needed to burn it and produce heat.

This process produces water, carbon dioxide and pyruvate, which combine to form lactic acid. If the body's energy metabolism can proceed normally and there is no accumulation, it will be carried by the blood to the liver, where it will be further broken down into water and carbon dioxide, and heat will be generated, and fatigue will be eliminated.

Some people use lazy sleep on holidays to eliminate fatigue, which is ineffective. The use of chemicals can only seek temporary relief, and there is ***. The right way is to use proper exercise, especially stretching exercises to relax the muscles, promote blood circulation, choose balanced and light nutrition, especially foods rich in vitamin B complexes, and high-quality sleep, that will get the best results.