Back pain is a common complaint among adults of all ages, and can be caused by improper lifting technique, incorrect posture, muscle strains, and other factors. Exercise is key to helping reduce and prevent back pain.
Strengthening the muscles that support the spine through targeted stretching and strengthening exercises can help promote healthy posture, relieve strain on the spine, and assist in preventing future episodes of pain.
Core strengthening exercises can also provide extra stability for the spine and help to maintain proper alignment during daily activities. Regular aerobic exercise helps to improve circulation which assists in keeping muscles supple and decreases inflammation associated with back pain.
Additionally, exercise plays a role in weight management which can also reduce stress on the spine related to body size.
When beginning an exercise program, it is important to start slowly and gradually increase the intensity. It may even be beneficial to consult a physical therapist or other healthcare provider for personalized guidance on appropriate exercises that can help improve back health.
With regular exercise, not only can you experience relief from back pain but also an overall improvement in quality of life. Making physical activity a regular part of your lifestyle will ensure healthy muscles supporting your spine and reduce risk for future episodes of pain.
That being said exercises such as weight lifting, running and jumping rope can all put strain on your lower back muscles if they are not done correctly. It is important to understand how to properly perform exercises in order to avoid injuring yourself or worsening any existing back problems.
Additionally, it is beneficial to incorporate stretching into your workouts in order to help keep your muscles loose and improve your flexibility.
Back pain is a common issue when it comes to pain after exercise, and in order to prevent or avoid that pain we have some tips in this blog that will help you in staying pain-free and active without concerns of what pain is coming next.
6 Ways to Relieve Back Pain After Exercise
1. Stretch: Stretching is an important part of recovery after exercise and can help to reduce back pain. Stretching helps to increase flexibility, improve posture, reduce tension in the muscles and ligaments, relieve tightness and alleviate muscle spasms. It also promotes blood flow around the area which helps to flush out lactic acid build-up that causes discomfort after exercise.
2. Taking an Epsom Salt Bath: An Epsom salt bath is a great way to relieve muscle tension and soreness. The salts contain magnesium sulfate, which helps draw out toxins from the body and promote relaxation of the muscles in the back area.
3. Good posture: Poor posture during exercise can put unnecessary strain on the lower back. Paying attention to maintaining a good posture during and after exercise will help to reduce the likelihood of pain or discomfort afterwards. It’s important to stay conscious of your body alignment and use the correct form when lifting weights or performing other exercises.
4. Massage: Massaging the affected area can help to relieve tension, improve circulation and restore flexibility in muscles that have been strained through exercise. A massage therapist can provide professional advice as well as a tailored treatment plan depending on your individual needs.
5. Hydrate: Drinking plenty of water helps keep muscles hydrated which reduces fatigue, soreness and cramping post-workout. Adequate hydration encourages muscle recovery, reduces inflammation and protects the body from further injury. It also helps prevent dehydration which can worsen back pain.
6. Foam Rolling: Foam rolling is a type of self-massage that can help break up adhesions in the muscles and fascia, allowing them to relax and ease tension in the back area. It also helps improve range of motion, which will ultimately lead to less pain during exercise.
Exercise can be an important part of managing back pain. It can help strengthen the muscles that support your spine, and improve your posture, flexibility and balance. However, it’s important to make sure you don’t overdo it as this could make your pain worse.
To make sure you’re exercising safely, speak with a medical professional who understands your individual needs and can create an exercise plan tailored to them. It’s also important to take time out to rest if needed, so you don’t aggravate any existing pain or cause further injury. Exercise can be an important part of managing back pain, but it’s essential to do it safely.
If you are feeling pain and recovery from exercise is more pain than healing, make sure to stop immediately and seek medical advice on the injury or pain.
Is Back Pain Keeping You From Doing the Things You Love?
Do you have back pain that is keeping you from doing the things you love, then make sure to visit us so we can get you on the road to recovery!
Nobody likes to live in pain, and we know that you are looking for answers when it comes to the back pain that just won’t go away. If that sounds like you and you are ready to start the conversation on treatment for your pain, then visit us and take advantage of our back pain assessment!
We have worked with many patients that suffer from back pain and have gotten no answers on what could be causing it. Because of this, we recommend that you seek treatment as soon as possible to help you identify the problem and get back to your life pain-free.
To find out how our rehabilitative experts utilize a variety of physical therapy techniques that can help you overcome your pain and stay active, schedule a time to come see us by completing our online contact form in under 30 seconds or call our friendly team on (425) 252-3908.
Unsure whether we are right for you?
We understand that you may not have visited a Physical Therapy clinic before and be unsure whether it’s going to help you deal with back pain. That is why we invite you to come in for a Back Pain Assessment.
Other Helpful Ways To Stay Active And Get Back To Enjoying Your Life Without Back Pain…
Read Our Blog – 5 Benefits Of Having A Personal Trainer
Read Our Blog – What is Causing My Back Pain?