After the investigation, we learned that the nature of the work of most painful runners is “sedated†and “office family.†Most of them originally wanted to ease their sub-health status through running, but due to theoretical knowledge The deficiencies of the waist after the run were more painful, more harm than good, and even hit a large number of people who had just started burning enthusiasm.
Therefore, it is extremely important to avoid pain in the lower back during running and how to treat it after the pain occurs. So what is the reason? Is there any way to solve it?
Why does the "Seated Group" appear to be sitting and running?
In today's society, we sedentary is a normal state, especially for the office family, sitting for at least 8 to 10 hours. That is, we are always in the hip flexion, the lower back in a long-term back protruding, under the bent body posture.
Over time, we will suffer from long-term bending and unbalanced forces on the spine, which is a major cause of low back pain in many people (in severe cases, lumbar disc herniation may occur).
More importantly, when we were sedentary, the hip flexor muscles (mainly the anterior ipsilateral hip and the rectus femoris of the thigh) continued to maintain a contracted state, resulting in more hip flexors becoming The stiffer and stiffer (the decreasing muscle elasticity and elongation), while the gluteus maximus and hamstring muscles at the back of the hip relax.
This unbalanced muscle force distribution of “tighten and loosen†will cause us to stretch the hip backwards (legs) insufficiently during running, and to swing too much forward, that is, most of the time the legs remain The front of the body's center of gravity looks a bit like "sit and run."
In this kind of running posture, the hip is always buckling and cannot fully stretch. This results in a limited amount of hip-feeding during running (while the hip-feeding is one of the most important movements to drive the lower limbs and is the fulcrum of lower limb movement). . The muscles of the lower back and buttocks are always relaxed and stretched, and it is difficult to contract the force. This part of the power is indispensable for kicking backwards. This results in weakness and poor forward movement. , inefficient, you may not be able to run fast.
First of all, because of the poor coherence of the movement, the impact of landing is rarely buffered and absorbed by the muscle groups, but is directly transmitted to the back.
Secondly, this posture can easily cause the problem of running too far (because the hip flexors are tense and the legs are easier to move forward), causing the ground to impact the human body backwards when it hits the ground, just like "Brake" is generally such that the impact is undoubtedly much greater than normal landing (just below the center of gravity).
Moreover, during the running process, the forwardness of the human body is poor, and the center of gravity is not forward but upward. The center of gravity also increases the impact of landing. In this way, both the knee and the lower back are prone to strain due to prolonged impact.
This running posture does not improve the balance of forces around the spine, but it increases the imbalance of spinal force. The first is the pelvic excessive anteversion, further increasing the pressure on the spine to bend. In addition, because the hip is not stretched enough, during exercise, the lumbar buckling compensates for excessive overstretch pressure, which in turn causes lumbar pain.
How to get rid of hidden dangers caused by running after sedentary?
Although running after sitting can relax, but if the sedentary cause a serious imbalance in the core strength, the problem of running position is greater, especially the emergence of the above-mentioned "hip flexor" situation, The whole person is like a bow that is pulled tight. If it is not corrected and the amount of exercise is too large at this time, not only will it run forever, but also the spine will be under abnormal pressure for a long time.
If you do not pay attention, running in this incorrect posture for a long time, the original spine problems will worsen, and the inherent back pain may continue to increase.
Therefore, for the "sedentary" runner who has tight hip flexors and loose waist, it is recommended that you do not rush to increase the running volume during the entry period. Instead, you should add some auxiliary strength training under the premise of controlling the amount of running. And stretching means to help improve the wrong posture.
This group of people should fundamentally solve the low back pain, mainly should strengthen the back (vertical spinal dorsal), buttocks, thigh muscles, and let through the stretch, relax, improve the frontal hip flexor group over Tight conditions.
Superman:
Note: this action can not be used to do explosive power, but to slowly make the abdominal muscles to force the arms and legs to raise; in addition to the head should not pay attention to throw back, but follow the upper body together and lift up.
2, arch bridge:
Note: The gluteus maximus muscle is contracted at the highest point of the movement without sagging the spine.
3, lateral plate support:
The other arm was placed on the flank and remained stable. Start curling your abdominal muscles sideways, pause briefly before reaching the ground, and return to the starting position. Do 10 to 12 times on each side, change one side and repeat.
Note: Keep your arm in place and do not let it hang down.
4, "plate support" campaign:
5, the plate alternately reach out and lift the leg:
The above five actions are a group. Generally, it is recommended to do at least three groups each time. You can do it two or three times a day. The intensity should be light and tired without affecting the next or next day training. Don't be too tired!
Recommended static stretching after running:
1, knee hip extension
Sitting to stand and stand to attention
Sleeping adjustment: When sleeping on the side, you can clamp the main pillow or quilt between your legs.
When lying down, you can perform hip exercises
Suggestion: You can increase the number of seats you use often to ensure that the ischium is higher than the knee joint when you sit down; avoid prolonged sedentary activities, stand up for 3 to 5 minutes every 45 minutes or an hour, and add appropriateness to your life. Exercise.
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