Treating Lower Back Soreness resulting from exercise?

Asked by: Renee Fields

How do you get rid of lower back pain after working out?

Remedies to Relieve Lower Back Pain

1. Exercise to Loosen Muscles. Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. …
2. Use Hot/Cold Treatments. …
3. Stretch More. …
4. Get Better Shoes. …
5. Reduce Your Stress. …
6. Get Better Sleep.

Is it OK to workout with sore lower back?

Should you work through your lower back pain? If a particular exercise is exacerbating your lower back pain, you should not try to work through the pain. This is because, as previously mentioned, pain is typically your body’s way of telling you that you’re doing something wrong.

What is the fastest way to heal a lower back strain?

Rest. Ice packs and/or heat and compression applied to the back. Exercises (to strengthen the abdominal muscles) Stretching and strengthening exercises (for the lower back as it heals)

How long does it take for a sore back to heal?

Most people with back strains and sprains have a full recovery with treatment within 2 weeks.

How do you strengthen a lower back strain?

Use these back rehab exercises to strengthen your back muscles and reduce pain.



Here are 10 back exercises that will help relieve back pain:

1. Back Rehab Exercises: Pelvic Lift. …
2. Leg Slides. …
3. Hip Bridge. …
4. Upper-Body Lifts. …
5. Bend Over. …
6. Bird Dog. …
7. Walking. …
8. Partial Crunches.

How do you stretch a strained back?

Pull the knee to your chest not over your head alternate legs and perform each stretch three to four times holding. Each for 10 to 15 seconds.

Should you stretch your lower back if it hurts?

Stretching and focused back and abdominal strengthening exercises are two of the best ways to ease lower back pain. Strong abdominal and hip flexor muscles help improve posture, and strong glutes help support the back while walking, standing, and sitting. Having well stretched muscles helps improve your mobility.

Did I pull a muscle in my lower back?

Symptoms of pulled muscle in lower back



your back hurting more when you move, less when you stay still. pain in your back radiating down into your buttocks but not typically extending into your legs. muscle cramps or spasms in your back. trouble walking or bending.

How long does a pulled lower back muscle take to heal?

Most lower back strains and sprains should recover in 2 weeks, and according to the American Association of Neurological Surgeons (AANS), more than 90% of people recover fully in 1 month. A person should avoid vigorous exercise for 8 weeks to reduce the risk of damaging the back further.

How do you know if lower back pain is muscular?

Symptoms include:

1. Pain that gets worse when you move, especially when bending or stretching.
2. Difficulty standing up straight.
3. Swelling or bruising in a specific area.
4. Sharp or achy pain, usually limited to the lower back and buttocks area.
5. Spasm-like pain or cramps.

How long does a pulled back muscle take to heal?

Compared to many other kinds of back injuries, a pulled muscle is usually straightforward to diagnose and easy to treat, and symptoms usually resolve within 4 to 6 weeks. Some severe muscle injuries, such as a complete muscle tear, can take months to heal.

How can you tell the difference between a muscle strain and muscle soreness?

Telling the difference between muscle soreness and a pulled muscle can be difficult—especially if you don’t know what to be on the lookout for. Health experts say that with muscle soreness, you won’t feel it until a day or two later. With a pulled muscle, however, the pain is usually immediate.

How sore is too sore to workout?

How much pain is too much? If the pain you’re experiencing prevents you from carrying out daily activities associated with living or working, then the exercise was too much. If the discomfort lasts for more than 72 hours, then the exercise was too much.

How do you make sore muscles recover faster?

To help relieve muscle soreness, try:

1. Gentle stretching.
2. Muscle massage.
3. Rest.
4. Ice to help reduce inflammation.
5. Heat to help increase blood flow to your muscles. …
6. Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).

Should I stretch sore muscles?

Stretching aching muscles will boost blood flow and help breakdown the build-up of lactic acid. The key is that the stretches should be very gentle, to avoid inflicting further damage to the muscle groups.

Should I wait until my muscles aren’t sore to work out again?

“When you’re sore, you can’t give your all, so you don’t get as much out of your workout,” Cumming said. “Your technique also might not be that good.” Both Cumming and Helgerud recommend waiting until the worst soreness is gone before embarking on a new session with the same exercises.

Should I massage sore muscles?

Not only should you get a massage when you have sore muscles, but it is highly suggested. Research states that a massage has more prolonged effects and healing attributes to your soreness, unlike some medicine, which can reduce inflammation and slow the healing process.