Causes of waist muscle pain

Some people have just started exercising and do not control the amount of exercise, which may become one of the reasons for lower back muscle pain. Therefore, preparation before exercise must be done. Pain in the lower back muscles should be considered as damage and can be relieved by using plasters. In short, it is recommended that people do some low-intensity exercise before exercise, that is, warm-up preparation, which can effectively avoid muscle strain.

1. Why do waist muscles ache?

The muscle soreness we often talk about mainly refers to the latter type, namely delayed onset muscle soreness. There is a clear difference between muscle soreness and a strain. In fact, muscle soreness is a normal and positive physiological phenomenon. People often experience obvious muscle soreness and discomfort after strength training or an exercise that they are not used to (such as high intensity of exercise or a new sport). These symptoms will disappear naturally after a period of rest, and when the same exercise is performed again, the muscle soreness symptoms will be significantly reduced or will not occur. However, muscle strain caused by exercise is different. Muscle or ligament strain can cause large-area pathological changes in skeletal muscle, such as cell degeneration, cell necrosis, etc., which not only affects continued exercise or training, but may also bring more serious consequences.

The mechanism of muscle soreness is relatively complex, mainly including the following aspects: ① Lactic acid accumulation. ②Muscle spasm. ③ Damage to muscle fibers or connective tissue. ④Other factors. Changes in interstitial osmotic pressure or acute inflammation can also cause muscle soreness.

2. How to avoid back and leg pain after exercise

1. Warm-up exercises

Doing adequate warm-up before exercise, such as low-intensity aerobic exercise or low-load weight training, will relax the joints in the muscle activity area, accelerate blood circulation, and stretch the active muscle groups appropriately.

2. Take it step by step

The exercise load and time should be increased gradually and should not exceed the individual's ability.

3. Avoid eccentric contraction

Muscle soreness is more likely to occur when engaging in unfamiliar or infrequent exercise types, especially repeated eccentric muscle contraction exercises, so eccentric contraction exercises should be avoided.