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Justin Nassra

Recovering from Exercise-Related Back Pain: Your Essential First Steps

Injuring your back while exercising can be painful and frustrating, but taking the right first steps can help you recover faster and prevent further damage. Here’s what to do immediately after a back injury:


  1. Stop and Rest: If you feel sudden pain, stop exercising immediately. Avoid activities that strain the injured area, and find a comfortable position to rest in, such as lying flat on your back or with your knees supported.

  2. Apply Ice: For the first 24-48 hours, use ice on the injured area to reduce inflammation and numb the pain. Apply an ice pack for 15-20 minutes every 2-3 hours. Avoid applying heat at this stage, as it can increase swelling.

  3. Stay Mobile (Gently): While rest is crucial, remaining inactive can lead to stiffness. After the initial pain subsides, try gentle walking to maintain circulation and keep muscles engaged.

  4. Take Over-the-Counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help reduce pain and inflammation. Always follow the recommended dosage and consult a healthcare provider if unsure.

  5. Listen to Your Body: Don’t rush back into your workout routine. Pay attention to any pain signals, and ease back into activity gradually. Consider consulting a professional, like a physical therapist or a massage therapist, to assess the injury and plan for a safe return to exercise.

Following these initial steps will give your body the best chance to heal while helping you return to fitness stronger and more mindful of proper form and body care.

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