Why do I have back pain after playing basketball? How can I massage and relieve back pain after playing basketball?

Lower back pain after playing basketball is usually caused by not doing warm-up exercises properly, or the exercise is too intense. It may also be due to an injury or hidden pain in the lower back, which may cause lower back pain.

If you have back pain after playing basketball, you can first use cold or hot compresses to relieve it. You can also use plasters and massage to treat it. These are all helpful for back pain. Now, let's learn more about the relevant knowledge about back pain after playing basketball with Encyclopedia Knowledge Network.

Why does my back hurt after playing basketball?

1. Not warming up enough

Without sufficient warm-up, the joints and ligaments in various parts of the body will not be able to move freely and will not be able to adapt to the exercise state for a while, which can easily lead to discomfort such as back pain.

2. High intensity of exercise

Basketball is a sport that is too intense, which causes the body's muscles to overwork and exceed their load range, making it easy to strain the waist muscles, develop muscle spasms and cause pain.

3. Excessive exercise

High amounts of exercise cause the body to secrete a large amount of lactic acid. If the lactic acid is not broken down and excreted from the body in time, it can easily cause lower back pain.

4. Excessive force

When playing basketball, in order to grab the ball or dribble to teammates, the movements are too large, causing the waist to exert excessive force or exceed its range of motion, which can easily lead to lower back pain after playing basketball.

5. Lumbar disease

People who suffer from diseases such as lumbar disc herniation and lumbar muscle strain are prone to back pain after playing basketball.

Causes of back pain after playing basketball

1. The more you play, the more painful it becomes

If you feel pain while playing basketball, you should consider the possibility of lumbar disc herniation. As the exercise becomes more intense, the burden on the intervertebral disc increases and the pain gradually worsens. This pain occurs during exercise and gradually decreases during rest. Obviously, you do not meet this condition.

2. Pain after playing ball

If the pain occurs after playing basketball, this is generally not a herniated disc diagnosis. Instead, lumbar muscle strain should be considered, that is, the lumbar muscles are weak, or there are pain points in the muscles (the most likely possibility). Our muscles like temperature, and when we are active, our body temperature is higher, so we cannot feel any discomfort. If we stop exercising and exceed the muscle load range, pain will occur.

3. Perform actions that exceed your physical limits

This situation should be a sports injury. You should pay attention to protecting yourself when playing basketball. For example, fadeaway shooting is an action that is relatively strenuous on the waist. Playing basketball depends on the individual. Don't force yourself to do an action that you can't do. Playing basketball should be mainly for entertainment.

4. Playing for too long and seriously overdosing

Everything should be done in moderation. Playing basketball for 2 hours is fine, but if you play for a long time it will cause damage to various parts of the body. Severe injuries may occur to the muscles and joints, which is the same as work-related injuries.

What to do if your lower back hurts after playing basketball

1. Cold compress treatment

If you strain or sprain your waist due to movement or collision while playing basketball, it is best to apply cold compress to your waist within 10 minutes. Wet a towel with cold water, wring it out slightly, and apply it to the strained or sprained waist. This can prevent local vasodilation and relieve swelling and pain.

2. Waist movement

If you experience lower back pain after playing basketball, you can stretch your body appropriately, twist your waist, and move your waist. This can help relax your lower back muscles, promote blood circulation, and help relieve the symptoms of lower back pain.

3. Hot compress waist

Since basketball causes a large amount of lactic acid accumulation, which leads to lower back pain, you can use a hot towel to warm up your waist, which can also promote local blood circulation in the waist and relieve lower back pain.

4. Massage your waist

Simply massaging and kneading the painful area of ​​the waist can relax the waist muscles, accelerate the decomposition and discharge of lactic acid, and promote blood circulation in the waist, which can relieve waist pain and discomfort to a certain extent.

How to massage lower back pain after playing basketball

1. Sit down, put the five fingers of both hands together, and place them on the left and right lumbar vertebrae respectively, with the palms facing inward, and rub up and down slowly until they become warm.

2. Make fists with both hands, place them on the waist and roll them around, massage them from bottom to top, and from top to bottom, repeatedly. The head can be tilted forward and backward.

How to avoid injuries when playing basketball

1. Wear protective gear

It is easy to injure joints when playing basketball, such as knee joints, wrist joints, and interphalangeal joints. Therefore, wearing protective gear when playing basketball is not to show off, but to protect yourself from injury.

2. Choose good weather

When playing basketball, the weather should not be too hot or too cold. If it is too hot, you will be overdrawn easily, and if it is too cold, you can't move freely and you will be prone to bumps and bruises. Therefore, indoor basketball courts are the best, but they charge a fee. It doesn't cost much to play, and it's better than getting injured.

3. Stay away from bad people

Some people who play ball often commit fouls. You should stay away from such people to avoid being ambushed. In mild cases, they may stumble, and in serious cases, they may fall and get injured.

What should you pay attention to when playing basketball?

1. You need to wear special basketball shoes. When playing basketball, the exercise is relatively intense, so you need to wear special basketball shoes to prevent your ankle from being sprained.

2. Play with people of the same level. When playing basketball, you should play with people of the same age, physique, and athletic level as you. Otherwise, you will easily get injured and it will not be fun at all.

3. Have a relaxed and happy attitude. In addition to professional competitions, as an amateur basketball enthusiast, you should play basketball with a relaxed and happy attitude and don't take winning or losing too seriously.

4. Pay attention to protecting your body. Basketball is a relatively intense sport, requiring frequent running and jumping, as well as physical confrontation. When playing basketball, you should pay attention to protecting your body. After all, it is mainly a physical exercise. Pay attention not to jump too often to prevent damage to the knees. Don't be too intense in confrontation to prevent injuries.

How to protect yourself when playing basketball

1. Warm up before playing

If you want to protect yourself when playing basketball, you should do a thorough warm-up before playing. When warming up, you should rotate your wrists and ankles more often. This will allow you to fully exercise your muscles and bones and avoid sprains caused by intense exercise. You can also stretch your legs.

2. Pay attention to the opponent's pick-and-roll players

Sometimes when you are concentrating on defense, the opponent's players will come over to screen and roll, blocking your defensive path, but you don't know it, and it is easy to collide with the screener. Once you hit his nose, it will be troublesome, so be careful of the screener.

3. Keep the dribble movement small

When dribbling past an opponent, the range of motion should not be too large, otherwise an excessive change of direction will force the ankle to bend, and the ankle may be injured if you are not careful. Therefore, the upper body can make more fake moves, and the lower limbs should stand firmly.