GET RID OF BACK PAIN
It is common to suffer from back pain after a tough day at the gym. The muscle soreness is inevitable after a difficult workout routine. It is important to prevent the soreness after it takes place to keep you motivated on the regular workout routine. Here are some of the exercises and remedies to get rid of the back pain.
Start with applying heat or ice on the sore muscles of the backside of your body every 30 minutes per session. Keep in mind that you can only go for the heating remedy after two to three days of soreness. Take a hot shower or a hot long bath that will ease your pain or use hot pads on the backside of your body. Use this remedy before sleeping. You must use this strategy after using cold in the first two days. If the soreness is severe, take a few days off from your workout routine. If the back pain increases with the time then you should slow down a bit and take it slowly to the next level. However, if it doesn’t reduces then immediately consult a doctor.
Stretch backward by standing straight. Moreover, keep your knees and chest straight try to bend backward. Be sure not to stretch too much. Then try to stretch forward with your knees bent on the ground. Return to your initial position and try to do these steps throughout the day. You can also lift the arm and legs. Start with your hands and knees. Raise them once in awhile by standing straight with a support hold for some seconds and release it back. You can even try gentle stretching for faster relive of the pain.
Furthermore, sleeping in a curled up position will also help in releasing pain from the backside. Decrease your discomfort activities and try to sit straight. You can also get hot oil massages on the back regularly for the ease of the pain. You can even change your sleeping positions and put cushions on the back to help you lie down without pain. Sleep on time so that the muscles get enough time to relax. You can also laugh while a yoga session to help naturally reduce pain combined with breathing exercises. Try to stay active all day and have a good diet to cope up your current situation.
Avoid laying in bed for no reason. You can try avocados, Brazil nuts, almonds, pecans, chicken and turkey, beans and cocoa for fighting the back pain. All the food mentioned has an anti-inflammatory diet that helps in reduces back pain. Do yourself a huge favor and sleep on a quality mattress.
Try pain relievers if any of the above mentioned doesn’t work for you. Tylenol, Aleve, Advil, Motrin are the best back pain relievers. It is recommended to wear correct footwear in those days. It is preferred to ask your doctor which ones are best for you. You can even lie on your stomach with your stretched arms, making a T with your body.