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Back Pain Center

How to Get Rid of Back Pain After Exercise

by
author image Brenda Barron
Brenda Barron is a writer, editor and researcher based in Southern California. She has worked as a writer since 2004, with work appearing in online and print publications such as BabyZone, "Cat Fancy" and "ePregnancy." She holds a Bachelor of Arts in English literature from California State University, Long Beach.
How to Get Rid of Back Pain After Exercise
Some stretching can relieve post-exercise back pain. Photo Credit Tom Le Goff/Photodisc/Getty Images

After working out a bit too hard at the gym, back pain might be inevitable. However, suffering from chronic back pain after exercising can make it difficult for you to maintain a regular workout routine and stay in shape. It also might make you more prone to back injury. If you don't have a serious back problem, you can try several ways to manage this pain and prevent it from coming back.

Step 1

Lay on your back on the floor with feet flat and your knees bent. Tilt your pelvis up so your back arches. Then, pull in your stomach and tilt your pelvis down so your back is flat against the floor. Be gentle in this stretch so you don't hurt your back further. Pelvic tilts will stretch out your lower back and get rid of your pain faster.

Step 2

Stretch out your arms to loosen up your shoulders and upper back, suggests AARP. While standing, raise your arm straight up and lean in the opposite direction, stretching your side and back. Return to the starting position and repeat with the other arm.

Step 3

Perform the cat stretch to relieve back pain. Position yourself on your hands and knees and relax your stomach. Then, arch your back slowly, really feeling the stretch. This should not hurt. Return to the starting position and repeat as many times as you feel comfortable.

Step 4

Ease up on your routine. If your back feels very stiff and sore after every workout and stretching doesn't help, lay off of your routine for a few days until the pain goes away.

Step 5

See a doctor. If your pain doesn't go away or repeatedly comes back each time you work out, consult a physician to make sure you don't have a more serious problem.

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