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How to Get Rid of Back and Neck Pain after Workout

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A workout at the gym or at home may cause upper or lower back and neck pain after the exercise. Yet, experiencing chronic back pain can make it challenging for you to keep a regular workout routine and remain in shape.

Helpful Tip for you:

Get rid of back pain after exercise by stretching out the sore muscle, using heat or ice, and taking over-the-counter pain medications. Maintain the right posture and add back strengthening workouts to your routine to avoid future neck and back pain.


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Rule Out and Avoid Injury

Muscle soreness in your back after a workout comes if you target your back muscle mass or try a new activity that engages your core. Prevent strains and overuse injuries that may cause pain by doing a  warm-up and cool-down before and after each workout and always do a proper form.

Make sure to increase the intensity of your exercise slowly, over time. Lifting way too much weight or pushing beyond your capacity might cause injury. Make sure to use proper equipment and ensure a safe environment.

But, if you experience neck and back pain after a workout in the upper or lower back, it might be a sign of a more severe condition. If you experience lower or mid-back pain after a workout; some other possible causes include muscle mass stress, herniated discs, intervertebral disc deterioration, sciatica or spinal constriction, according to the National Institute of Neurological Conditions and also Stroke.

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If pain in the back comes on, does not improve, or includes sharp pain, this may be a sign of a much more severe problem or injury. Stop working out and consult your doctor.


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Stretch and Strengthen

Relieve back pain after an exercise by doing some onward and backward stretches. For example, extend in reverse, beginning by standing and putting your hands on your lower back. Maintaining your knees straight, bend in reverse from your waistline and then go back to the starting position. Make sure not to stretch too far back and stop if you feel any type of pain.

Then, try a forward stretch. Lie on your back with your knees curved and feet level on the ground. Bring both knees up to your chest, one at a time, and hug your knees into your chest, feeling the stretch in your lower back. Then, return to the starting position. You can repeat these stretches throughout the day to ease back pain.

Finally, make certain to include back and core strengthening exercises in your routine. As an example, try the contrary arm and leg lift. Start on your hands and knees. Keeping your back flat and core engaged, raise your right arm and your left leg up until they remain in a straight line with your back. Hold for 5 secs, then lower to the original position and repeat on the other side.


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Other Therapy Alternatives

Using heat or ice for up to 20 mins per session on the painful muscles might help lessen the pain. During the very first two days after the beginning of pain, use only cold on the area. Do not apply heat. After the two days, use heat or ice-based upon what feels best for your body.

If pain in the back or soreness is serious, take a few times off from your typical routine workout. Maintain a good posture throughout the day and consider taking over-the-counter pain relievers. Sleeping on your side with knees curled up might also assist release muscle stiffness and decrease pain.

In much more severe cases, consider additional therapies.

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