If you regularly go to the gym, you have likely experienced back pain. Back strains occur because of lifting weights incorrectly, overworking muscles, improper posture, and stretching awkwardly. Rounding of the back during weight lifting is a common problem as it puts stress on the ligaments around your spine.

In most cases, the back pain is mild and resolves within a few days. However, you may need medical treatment in case of severe strains. Follow the steps below after injuring your back at the gym:



1. Get Rest

The first step to take after throwing out your back is to stop the movement immediately. Do not attempt to power throughout the workout. Instead, stop and acknowledge the pain. If you feel a sharp pain, you have likely pulled a muscle and may feel tenderness or soreness.

If you are bending, straighten your body out to a neutral position. While resting, avoid lifting, bending, or twisting through the spine. Additionally, keep the spine straight when doing daily activities like brushing your teeth, getting out of the car, and washing dishes.

Put pillows between your knees when lying on your side or under your knees when on your back. Also, aim to rest for the first few days until you can bend and move in all directions without pain.



2. Try Hot or Cold Packs

3. Take Pain Relievers

Resting when in pain is difficult, and most people seek over-the-counter pain relievers to get adequate rest. Common medications include nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen that reduce swelling and pain. If taking Tylenol, do not take more than 3 grams over 24 hours as overdosing can cause damage to the liver.



4. Perform Gentle Movements

Chiropractic Care and Physical Therapy for Back Pain

It is not always possible to treat back pain at home. If the pain persists, explore chiropractic care or physical therapy for additional treatment.

At Advanced Physicians, we encourage drug-free interventions for back pain. Our chiropractors will customize movements to adjust your spine and alleviate tensions from the strained muscles. What’s more, chiropractic care provides pain relief and restores the functions of the spine.

On the other hand, physical therapy will rebuild your strength and endurance and prepare you to get back to the gym. Moreover, our therapists will customize an at-home exercise plan featuring gentle recovery movements.

Back pain can disrupt your gym schedule and leave you in need of rest. The most crucial step to take after throwing your back out is to stop immediately and straighten your spine. Next, use heat and cold packs and pain relievers to reduce the discomfort. Physical therapy and chiropractic care are quite effective at relieving back pain and restoring your strength. Thus, talk to our experts today for a long-term solution to back pain.