Why does a person have lower back pain? We are at risk. If we compare the skeleton of higher vertebrates and humans, we find a lot in common. But a person walks on two legs, and animals - more often on all four legs. Therefore, in animals there is practically no lumbar osteochondrosis, intervertebral hernia. And among people, every second person at least once complained of back pain. And every fifth felt this when he rocked the press.
Why does my back hurt?
Due to the fact that we walk on two legs, that is, most of the time we are in an upright position, our spinal column experiences tremendous loads. Natural bends of the spine provide good cushioning and protect the disc from erasure. But our lifestyle brings all these natural ideas to nothing.
We conclude: that the back was healthy, you need to keep it right throughout the day. Pain can appear in any part of the spine, but the lower back most often suffers from this.
There is a small canal inside the spine. It contains the spinal cord, from which dozens of spinal nerves go into the body. Nature conceived so that every nerve passes through special openings, and nothing prevents this.
Between the vertebrae are cartilaginous discs that provide cushioning during movement. Normally, due to these discs, a small distance is maintained between the vertebrae. If something goes wrong, the discs may become deformed (for example, when a hernia appears), or simply collapse. The nerve, which previously felt normal, begins to grip between the vertebrae. And it really hurts. The nerve becomes inflamed, the nerve impulse to the end point and vice versa is blocked. Everything can end very sadly - there is no innervation, there is no control over part of the body.
Thus, most often, lower back pain is associated with a pinched nerve. This is not the only reason. Today, many people go with low-set jeans, the waist is bare. The constant effect of cold on this part of the body causes not only inflammation of the internal organs, but also nerves. And again, the person experiences pain in the lower back. The cause of pain can be damage to the vertebra, microtrauma of the muscles of the lower back.
How to train your abs for lower back pain
If you have a pinched nerve, or you are bleeding, during the load on the press the pain will intensify. Often there are times when there is nothing like this, and training the press still causes pain.
The reason is simple: your muscles are too weak to maintain a safe posture during exercise. You need to train in a special way before the pain goes away.
When can the back hurt during exercises on the abdominal muscles
Exercises in the Roman chair and reclining bench often cause back pain for the first time. Why is that?
This is due to the fact that the muscles are not sufficiently inflated to support your body in a horizontal position without support. The spine begins to warp, and the vertebrae shift relative to each other. This leads to a slight irritation of the spinal roots, which you feel as pain.
If you have been practicing for a long time and are trying a new abdominal exercise, pain may also occur with this option: raising your legs while lying on a bench, followed by a separation of the pelvis from it. In this case, your legs go up. At the time of separation, you can feel sharp pain.
Overweight is the enemy of the spine
If any of you were in the neurology department and saw patients with radiculitis, he knows one secret. Almost all patients with radiculitis are full people. At least they have a big belly.
We already walk on two legs, the load on the spine is already greater with its limited resource. And then there is the stomach, which forces the lower back to bend more than is necessary to maintain balance when walking. In this case, one cannot speak of any abdominal press. Therefore, the number one task is to remove the stomach. Believe me, this is the most difficult. Because the starting point is a very neglected state. Then doing something is just laziness, and the physical form is so sluggish that every training session will look like a torture chamber.
And, the more weight and your stomach, remember, the worse your spine will be. Ask any mom what it feels like when you have, even temporarily, a big belly.
Is it safe to practice when your back hurts?
It all depends on the nature and type of your pain, the condition as a whole. If once you felt pain while swinging the press, you need to figure it out. Before going to the doctor, let's do an experiment:
- Lay a fitness mat on the floor in your home. Ensure no drafts.
- Lie on your back. Put your hands behind your head, legs together. Lift your right straight leg as far as possible. Pull it as far as your ligaments allow.
- Listen to yourself - is there any pain? If so, consult a neurologist.
- If not, do the same with the other leg. Doesn't it hurt again? Well, then in front of the Roman chair, swing your muscles that way for a couple of weeks.
- We lay down again on the mat on the back. Hands behind head.
- Bend your legs at the knees.
- Lift the housing up, starting from the head. If at some point you feel pain, we recommend that you perform the exercise until this painful moment. Gradually, the pain will go away, and you can go to the Roman chair. In fact, you are preparing your press to increase the load with classic twists.
If it hurts you to bend, walk, and the pain gives to the leg, buttock, right or left in the pelvis - it's time to see a doctor. Sometimes it happens that you bend over and the doctor will unbend you.
The "magic" scheme for overcoming pain in the gym
If this is your first time going to the gym and starting to swing your abs in a Roman chair, pain is normal. No need to worry, your muscles are simply not ready. It’s another matter if you have had a backache before and were diagnosed with some kind of sore. And even in the latter case, do not give up - you will succeed!
Classes for beginners:
- For now, forget about the Roman chair. We will swing the press on the floor, legs tossed on the bench. To do this, you need to move the bench so that if you lift your hips perpendicular to the floor, it is exactly under your knees. Hands behind the head is the starting position. We do 2-3 approaches 15 times. We alternate direct rises with oblique (that is, the right elbow stretches to the left knee and vice versa).
- Raise your legs lying on the floor. Alternatively, you can do the raising of the legs in focus. To do this, rest your elbows on the armrests attached to the Swedish wall or a special trainer for the press. The legs are slightly bent at the knees - we lift them 2-3 approaches 10-12 times (according to well-being).
- Do not forget to pump and muscles - antagonists. Exercise "boat", or hyperextension without weight. If it hurts, keep your posture!
After 2-3 weeks of such training (doing 2-3 times a week), your abs will be ready for a Roman chair and an inclined bench. You can do weight training.
If you have had an injury, you should consult a sports doctor about what you can do and what not. It is a sports doctor who should advise you something, because classical medicine in this case will not offer you anything. Except, of course, "exercise carefully." And how is it “careful” - guess for yourself.
There are many diagnoses. You need to know what was specific to you. Read on what we recommend to do in each case. In the meantime, you can train the press at home by alternately raising your legs and body several times a week.
If you have acute pains, you should not do it categorically until you remove the inflammation. Even on the floor.
Weight and back pain
Many beginners, feeling that it is easy for them to swing a press on a Roman chair, take on pancakes. They take 15 kg and begin to twitch, shaking the abdominal muscles. What is happening in their head at this moment is the mystery of the century. But it is very clear how the lower back suffers. She is deformed.
Muscles can not yet hold the body without weight, and a person grabs the weight. Vertebrae warp, discs erase. The back is gradually injured. Moreover, this injury will not manifest itself immediately, but as soon as a person has a deficiency of joint-forming substances in the diet.
We do not recommend immediately practicing in the Roman chair with a burden to beginners and those who previously had a back pain. Strengthen your muscles, work out for 2-3 months, before picking up a pancake or a dumbbell. And if you take the weight, it is better to press it to the chest.
Dangerous abdominal exercises for pain
There is such an exercise for pumping the lateral abdominal muscles. It is done in a block frame on the lower block. They become sideways to the lower block and pull the weight on themselves by the strength of the lateral muscles. At this moment, a very undesirable load on the lower back occurs - from top to bottom and slightly to the side. With a sore back, one such approach with weight is enough to activate inflammation.
Be careful. If your spine hurts during abdominal exercises, or you have previously felt pain, this option is not for you.
How to treat low back pain
In the hospital
Let's talk a little about what awaits you in the hospital if you go to an appointment.
It is best to contact specialized ultrasound centers than a neurologist at the place of residence. The fact is that in a state institution they may simply refuse to help you, referring to your young age. And this happens quite often. The doctor will look at an apparently healthy athlete and wave his hand.
An ultrasound center will give you an ultrasound diagnosis of the lumbosacral spine and determine exactly what is going on there. Further, the scheme is simple - anti-inflammatory drugs, vitamins and, possibly, an orthopedic belt with stiffeners. The latter will be very useful, be sure to stock them. But only if you are recommended. Sometimes it does not relieve pain and will be useful only when carrying heavy loads.
In more severe cases, the situation can go to hospitalization, for example, with acute radiculitis or a rapidly growing intervertebral hernia.
An orthopedic belt will save you at home. Wear it every time your spine hurts. Usually enough 1 hour a day to relieve inflammation. And then you need to work on the muscles of the press. Attention, for pains emanating from the sacral section, the belt will not give an analgesic effect, since it does not fix this section of the spine.
Doctors recommend physiotherapy exercises for people who have fallen into the neurological department with radiculitis and cannot fully recover within 2-3 days. It consists of 8-10 lightweight exercises in which both the stomach and back work. Got a hint? Swing your stomach and back, and you will never (or almost never) have lower back pain.
Go out to any sports ground, practice there. Raise your legs in a hang on the horizontal bar, swing the press on the bars . Walk at a fast pace, lifting your knee high in front of you. Do what you can and don’t look at those who do nothing.
Everyone says that nutrition should be balanced. And what does this mean, in addition to the optimal ratio of BZHU? Vitamins - Once! Active supplements - two! The body lacks polyunsaturated fatty acids - eat unrefined sunflower oil at 1 tablespoon per day.
Our joints are deficient in elastic substances - we buy chondroitin and glucosamine preparations. We eat 2 times a year for a month.
Vitamins are best sports (we are athletes). By the way, sports vitamins are more expensive than ordinary pharmacies, not because of some cool brands there, but because of the composition. Look at the concentration of the working substances in them. Therefore, it is better to drink these vitamins rather than pharmacy. There will be much more sense.
And do not forget about the balance of proteins, fats and carbohydrates for the normal progress of strength and muscle mass.
Is it possible to download the press in the gym when you have a big belly
This is a separate topic, filled with thousands of nuances. A large belly will provide you with pain even while lifting the body , lying on the floor. What can we say about the Roman chair.
Fitball exercises are a good option for you . If your back hurts, it is best to exercise with support. While your muscles are not ready for independent work, the ball will be a very necessary subject for your training.
First of all, you need to remove fat from the abdomen. In parallel, we can only strengthen his muscles, rather than pump something. And you will need to start with small amplitudes. Every time we try to make the amplitude of motion larger.
For example, when lifting the case, lying on the floor, we will first try to raise the head, then the neck, chest. Once with a full replay, you will notice that nothing hurts you. And then you can make a whole approach without pain.
Remember that the stomach kills your spine. Why not lose weight!
And another important principle of training: “I pump muscles for myself, because I like it, it’s useful.” It doesn’t matter at home, in the gym - the work is going on, the muscles are training. Then you will not harm yourself.
Training for osteochondrosis
Osteochondrosis is a common cause of lower back pain during press strengthening. This is the initial stage of intervertebral disc destruction. At this stage, you can turn the process towards recovery. It is enough to provide proper nutrition, load and use the orthopedic belt (it helps in certain cases with the defeat of specific vertebrae).
Exercises for the press must be selected strictly individually, based on the following recommendations:
- Start small, gradually moving on to more difficult exercises.
- If it hurts, stop doing it. Pain during exercise can go into exacerbation. The next day it will hurt you to bend.
- Exclude any exercise in which you experience pain in the sacral region and above.
- At first, try to strengthen the muscles on the fitball.
And one important recommendation that does not apply to the press: if you wear weights, wear an orthopedic belt. You eliminate the negative effects of heavy weights not cartilaginous discs.
Remember, there should be a layer between the vertebrae - and it must be protected.
Download hernia press
Intervertebral hernia is formed due to rupture of the intervertebral disc in the late stages of osteochondrosis. If you do not take the necessary measures to strengthen the muscles and ensure proper posture, the intervertebral disc does not stand up and breaks.
You can live with a hernia if it is not too big and does not put enough pressure on the nerve roots. Then the pain is felt not so often and only when the position is incorrect during exertion. Therefore, you need to carefully train the abdominal muscles.
The basic principles of training so that it is not painful and harmful:
- The pelvis cannot be in the air (as in a Roman chair).
- You can not tear off the pelvis from the bench. It is permissible to engage on an inclined bench upside down, but the pelvis should be pressed to the surface of the bench. Otherwise, exacerbation, pain, surgery.
- In the acute period, if you are in pain, you can not do it. It is necessary to be treated, relieve inflammation and only then swing.
- Do not overload your back. You need to enter the training mode gradually. Overload is not permissible here. Start with a small number of repetitions, work in comfortable mode.
- Work without weights.
- Examine your hernia regularly. If it grows, it needs to be treated. And it also happens that it decreases.
Expectant mothers who love the gym continue to visit it in the first months of pregnancy. We warn you that this cannot be done!
For you, dear ladies, special programs have been created, which are called "for pregnant women". Such programs are aimed at:
- relieving the load on the pelvic organs;
- the exclusion of strength exercises;
- the exception of sudden movements, jerks, jumps, oxygen starvation, etc.
Thus, you can pump your abdominal muscles only on fitball and using a special technique. Remember, now you are also responsible for the child. Sign up for special programs under the strict supervision of professionals.