I climbed the mountain yesterday, and I woke up this morning with a sore back! How to alleviate it?

Soaking in a hot bath is generally good for 1 or two days.

That's because you don't exercise with a belt. You should exercise more.

51. Before climbing the mountain, it is necessary to do a good job of warm-up exercises, such as kicking, leg pressing, jogging, brisk walking, stretching, etc., to move the muscles, joints, ligaments, etc. of the whole body, so as to better avoid discomfort after climbing.

2. The exercise intensity of mountain climbing should vary from person to person, and the climbing time should generally not exceed 2 hours.

3. The posture of climbing Jingcong Mountain should be correct, go uphill, try to make the heel hard, there will often be a stone on the slope, a stone ridge and the like, you should step on it with your heel, if the slope is flat, try to land on the sole of your foot, and pay attention to the body to lean forward appropriately when climbing the mountain.

4. The speed of climbing the mountain should not be too fast, which is easy to cause muscle damage, especially for the elderly and the frail and sickly.

5. When climbing the mountain, the weight should not be too large, bring some necessary supplies, water, do not bring extra things, if you need to bring too many things, the backpack Jianqin instructed to use the turtle turning method to get up and down the backpack, suspect that the backpack should first lean on the trees and other foreign objects, or be supported by teammates, people sit in a sitting position in front of the backpack and put the body into the carrying system (shoulder straps and belts), and then flip the body into a squatting or kneeling position, and then stand up.

6. Don't ignore the relaxation and tidying activities of mountain climbing, which can help relieve the tightness of the body's muscles and help the body recover.

7. You can usually do more training to enhance the strength of the lower back, such as crunches, planks and other movements.

6. Don't climb. If you have a bad waist and have low back pain, especially those with waist diseases such as lumbar disc herniation and lumbar muscle strain, it is best not to climb the mountain, because continuous walking and climbing steep stairs will increase the pressure on the waist, resulting in excessive fatigue of the waist muscles, causing or aggravating low back pain.

Your condition is usually not to do strenuous exercise, after strenuous exercise, the muscles will feel sore, this is normal, it is recommended to insist on doing push-ups, sit-ups, squats, and it is best to insist on running in the morning. After a while, the phenomenon of back pain will be reduced a lot if you go to climb the mountain.

I also like to sweat during exercise, but I'm lazy and only climb the mountain once a month, so my thighs, calves and ankles are always sore the next day after climbing. Later, I rubbed the "Guan Jian Massage Lotion" from a friend, and after climbing the mountain, I was sore the next day, and I suddenly remembered to rub it on these three parts with a skeptical attitude, and I slept for a while, and I didn't feel it on the third day, and I was amazed, Korean things are still good.

Do more sit-ups to increase the strength of your lower back, do what you can when climbing mountains, and gradually increase the intensity of exercise. Come back for a hot spring bath and massage.

Before climbing the mountain, you should do a good warm-up exercise.