Why does push-ups cause back pain?

Push-ups are a form of exercise that requires you to support yourself with your hands and toes, and push-ups mainly exercise the muscles of the whole body. Therefore, doing push-ups has a good effect on helping a person lose weight and strengthen their body. However, you should pay attention to the way and method when doing push-ups. If the method is inappropriate, it may cause back pain. Lower back pain when doing push-ups is not only caused by improper exercise methods, but may also be caused by other reasons.

What to do if your lower back hurts when doing push-ups

The key to physical exercise is persistence! It is normal to experience muscle pain when you start exercising. The pain will naturally disappear in 7-15 days (of course, this is without increasing the amount of exercise) and you will feel relieved. If your waist has not been injured, your waist pain is probably caused by muscle maladaptation. Also, exercise and relaxation are closely related. Don't pay too much attention to exercise and ignore relaxation. You cannot be impatient when doing scientific physical exercise, and you cannot expect to achieve the desired results immediately by trying to do something big at once. I suggest you use the group practice method, and determine the number of exercises in each group and the number of exercises according to your ability and purpose, for example: 12 × 4 groups. As the number of exercises increases, the muscles gradually adapt, and then increase the amount such as 15 × 4 groups or 12 × 5 groups, and increase slowly to ensure that you exercise at least 3-5 times a week. I also recommend that you jog in the morning. Jogging is the most beneficial form of exercise.

It may also be due to incorrect posture, which causes uneven force on the waist and strain. You must use the correct posture when doing push-ups. The correct posture can not only exercise your muscles, but also prevent injuries. You can look up information about push-up posture. If you follow the method mentioned above and your waist still hurts, don't continue doing push-ups. It's best to go to the hospital for a check-up.

1. Change the distance between the two hands: the hands are slightly wider (or slightly narrower) than the shoulders, and the elbows are open and parallel to the ground. As long as your hands are not equal to shoulder width, the difficulty of push-ups will increase accordingly. The method that is slightly wider than the shoulder distance focuses more on training the arm and shoulder muscles; the method that is slightly narrower than the shoulder distance focuses more on training the chest and back muscles.

2. Changes in hand and foot techniques: Hand techniques can be divided into three forms: full palm support, fist support and finger support. In terms of direction, they can be divided into three types of support postures: fingertips forward, inward and outward. Full palm support means supporting the ground with the whole palm; fist support means supporting the ground with a clenched fist; finger support means supporting the ground with the first joint of the fingers. Finger support requires great strength and is the most difficult. Footwork J can be divided into two forms: feet together and feet apart. You can also use the instep or arch of the foot to support the ground.

3. Changes in postures with the body tilted: When doing high-post push-ups, the practitioner's body is with feet low and hands high, and the hands and feet are not on the same horizontal plane. This posture is suitable for beginners and people with little strength. In medium-posture push-ups, the practitioner's feet and hands are on the same horizontal plane, which is suitable for general exercisers. When practicing low-posture push-ups, the practitioner's body is with feet high and hands low. The feet can be placed on a low stool or the edge of the bed, and the hands are on the ground. The hands and feet are not on the same plane. This posture puts the weight of the whole body on the upper limbs, and requires a high level of physical fitness for the fitness enthusiasts.

4. Changes in exercise frequency: You can combine fast and slow exercises, do it quickly a few times, then slowly a few times. You can also use a timer to calculate the number of exercises per unit time. You can also simply count, with the practitioner doing push-ups continuously until exhaustion. Changes in frequency can better stimulate muscle growth, and cross-using them will prevent you from feeling tired during exercise.

Everyone's physique is different. You should choose a fitness program that suits you and proceed step by step in a scientific way. Proper exercise is good for the body, but you also need to strike a balance. Otherwise it is easy to cause muscle strain and other air problems.