How to Maintain Your Workouts With Back Pain

Lacey
September 24, 2019 0 Comment

How to Maintain Your Workouts With Back Pain

Having an injury doesn’t mean you need to remove your workout entirely. It simply means you need to prepare more time before your workout. Stretching and focused training can help improve and relieve back pain altogether. We will review how to get relief from the 2 common back pain causes building a great foundation to complete your workout.

Why Do I Have Back Pain?

One of the most common causes of back pain is a bulging disc. The discs in your back act as a shock absorber in your spine that sits between your vertebrates. They also provide a cushion for your nerves and bones throughout your spine. When a disc is bulging out of place, it can put pressure on your nerve causing pain, muscular imbalance and skeletal imbalance. 

Another big cause of back pain will also be a strained muscle. This is when your muscle becomes overworked and can stretch or tear leaving pain, swelling, muscle spasms, and limited mobility. Both muscle strains and a bulging disc can inhibit your ability and motivation to go to the gym. 

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Reduce Back Pain Before a Workout

First, you want to decrease the pain before we attempt to get back into your normal routine. Here are good pre-workout routine to help with back pain:

Bulging Disc

  • Reduce inflammation: We want to decrease the inflammation in the area causing pain. Anti-inflammatory gel such as BioFreeze or TigerBalm can help penetrate the inflammation by absorbing into the skin and also providing a nice cool temporary relief.
  • Relieve the pressure: We want to take the pressure off that disc but positioning like your going to do a pull-up and hang slightly with your feet just touching the ground.
  • Correct the lean: Some people have so much pain on one side where it creates an imbalance lean. We will need to correct this by leaning with your shoulder next to the wall on the opposite side you’re leaning. Push your hips towards the wall parallel with your shoulders. This is designed to push the bulging disc back into place.
  • Hot & Cold Therapy: Ice the area for 15 mins a day then switch to heat.

Muscle Strain 

  • Reduce inflammation: Like any injury, there is swelling. Decrease the inflammation in the area causing pain with Anti-inflammatory. BioFreeze or TigerBalm can help penetrate the inflammation by absorbing into the skin and also providing a nice cool temporary relief.
  • Rest: Believe it or not, resting the torn muscle or ligament is a key part of recovery. Try substituting an exercise that doesn’t involve the muscle with the strain.
  • Hot & Cold Therapy: Ice the area for 15 mins a day then switch to heat.
  • Stretch: Once you start to feel less pain in the muscle, start slow and controlled stretching to warm up the muscle. 

Granted many of these suggestions may not work for everyone. If you are experiencing chronic pain and have not seen a physician, please do so. Muscle Activation San Jose offers comprehensive pain management to people who have symptoms like these. Though these recommendations work, we can provide a full system to correct and improve your quality of life, without pain. Contact us today for a free consultation.