Back pain is a common complaint among sports enthusiasts after lifting weights. If you are one of them, you are not alone. This is an everyday affair. While lifting weights is one of the best ways to stay in shape, it also makes your back weak and causes pain.
Chronic sciatica pain is a common condition that can be caused by weightlifting. Sciatica pain can be debilitating and disrupt your daily activities.
Read more: What are Ways to Reduce Your Chronic Sciatica Pain?
Fortunately, you may take a few simple steps to reduce and prevent back pain from lifting weights.
1) Start With Lighter Weights
The first step to reaching your fitness goals is to start with lighter weights. This will help you build strength and confidence before attempting heavier weights. Starting with lighter weights also allows you to perfect your form and technique, essential for reducing the risk of injury.
2) Stretching
Doing light stretching before and after a workout session will help warm up muscles before exercise and cool down afterward to reduce stiffness associated with strain on the lower lumbar region of the body. For example, some exercises that may help include:
a) Hamstring and calf stretch: Sit on the floor with both legs outstretched. Reach forward with your hands, flexing your toes toward you until you feel a stretch in the back of your leg. Hold for 10-15 seconds, then repeat each leg thrice.
b) Quadriceps stretch: You should stand up straight for this exercise. Then lift one leg behind you and, using your hand, pull the foot up towards your buttock. Keep doing this till you feel a stretch in the front portion of the thigh. Keep holding for 10-15 seconds and repeat it multiple times.
c) Gluteal stretch: You should lie on the back and bend both legs by keeping your feet flat on the floor. Next, cross one ankle over the opposite knee slowly. Then, pull the leg towards your chest. Keep doing this until you feel a stretch in the glutes. Hold for 10-15 seconds, then repeat each side thrice.
3) Choose Heat Or Cold Therapy
When you apply either heat or cold to the affected area after lifting weights, this can provide some relief from lower back pain. Heat will make the blood vessels dilate. Dilation is the best for relaxing the muscles, and this will also increase blood circulation.
Cold therapy is one method that reduces inflammation and numbs the areas of pain.
4) Give Your Back Maximum Rest
Are you checking for the best and proven ways to manage lower back pain after gym exercise? One way is to ensure proper rest once you are back. Many expert pain specialists and doctors suggest sleeping continuously at night for at least seven to eight hours.
Maintaining a standard sleep schedule for each day will help your body adjust to the routine of physical activities. Many of you may experience pain during the night after working out in the morning. One way to relieve that is to use a pillow or a cushion between the knees or under the lower back while sleeping. This gives support to the painful muscles and also lets you sleep peacefully.
APAC Centers for Pain Management is one of Indiana’s best pain management centers. Our team is qualified to find the suitable mode of treatment for the pain you are suffering from.
