Post workout pain is a thing of past

Most of the people are not satisfied with their body shape, someone wants to lose weight and someone wants to gain muscle and get in shape. However, the era of technology has resulted in less physical inactivity. Therefore, many people join gym to maintain their overall health and get engaged in some sort of physical activity. But initial days of workout in gym can be extremely sore resulting in delayed onset muscle soreness (DOMS) and puts you in the dilemma whether you can carry on with your fitness goals or not? Don’t worry. Here are 7 tips that can help you overcome post workout pain, so that you can continue with your workout and stay healthy and in shape.

1. Ice Pack- For new gym goers starting days are quite regressive and may have repercussion like unnecessary swelling of muscles. Applying ice pack on your muscles can reduce inflammation. Ice Pack scales down the swelling in the muscle tissues lowering your metabolic activity letting your muscle to recover after work out.
   
   
2. Stretching- After work out your muscles become stiff, and the muscle fibers get shorter. When you do stretching your muscles becomes more responsive and flexible. Stretching allows oxygen to circulate through your muscles, leading to rapid recovery from delayed onset muscle soreness (DOMS). Stretching should be done before and after workout.
   
   
3. Massage-The main cause of the muscular pain after gym is lactic acid produced by the tissues in your muscles. Massage can aid muscles by breaking down the lactic acid and helping you recover from after workout pain. Massage can be done for at least 15 minutes to soothe pain after a tough workout.
   
   
4. Hot Steam Tub- A dip in a hot tub can help you sore muscles to relax. The heat from the hot tub causes the body to release endorphins which can have calm effects on your muscle. Steaming your body at bearable temperature also helps to increase blood circulation which further soothes your aches and pains.
   
   
5. Caffeine- Caffeine has the capacity to reduce DOMS by holding the central nervous receptors that cause pain. Caffeine elevates your performance in gym and reduces fatigue and helps in burning excessive calories. Caffeine also aids aging muscles to keep producing power. A cup of coffee should be taken 5 minutes before starting your daily workout to reduce soreness.
   
   
6. Eat berries and cherries to make your muscle merry- Blueberries and cherries help in producing melatonin hormone, resulting in sound sleep and faster recovery from sore and torn muscles. Blueberries and cherries also have potential of eliminating toxins from your body produced during a gym session. Strawberries, blackberries, plums and raspberries are also loaded with nutrients and antioxidants.
   
7. Foam Roller- After a vigorous session of workout foam roller can be used to lift muscle pain, soreness and fatigue. Foam roller is also the most conventional way to get rid of muscle spasm. Pressure the sore muscles using the foam roller to relive soreness in the tissues and promoting blood flow. Rollin can be done for 5 minutes, divided in 30 seconds sessions on a concentrated muscle.

Yoga healing for back pain

There are a lot of activities we engage ourselves in everyday, which we do not even know the effect it creates. If you engage in activities such as driving a car, spending hours on a computer, watch television, sit on the job, stand on the job, carry groceries and many others, then chances are there that you could develop some back pain. These modern ways of living can wreak havoc on your back. The most intriguing thing about this whole process is that we all tend to pay little or no attention to alignment. This predisposes us to back pain as well as dysfunction.

On many occasions, the only way to recover from back pain involves taking prescription medicine or going for surgery. Even while doctors prescribe many treatment options for their patients suffering from back pain, they seldom include yoga. There have been different studies and documentation about yoga. Yoga has great benefits and can help you fix your back pain related issues. It does not only strengthen your core as well as improve posture, it also teaches you to move with awareness and respect the limitations that our bodies present to us. There are some bad habits, which are peculiar to many people. For instance, assuming a wrong posture when we sit or stand is a habit. People just find themselves doing such without them noticing it. Yoga can help in this kind of situation. It can help to break us from bad habits and instil the right alignment in us.

For example, a forward bend is considered as one of the most basic movements that we humans do. The question now is how often do we bend down to pick something off the floor? Are we truly mindful of alignment? On several occasions, we round our back as we bend down and this puts some form of pressure on the vulnerable discs of our lumbar spine. Years of moving in this manner or sitting in a wrong position over a computer, all this can cause bulging discs and so much pain. Uttanasana teaches us to fire up different areas of our body like core, feet, as well as legs. It teaches us to fire these parts of our body and let them do the work for us, rather than our backs when we bend and come up again.

Back pain is commonly attributed to cases like weak back, sore muscles, as well as poor posture. Yoga is a great way to improve strength as well as help prevent our back problems from developing into something else. However, it is important for people with back pain to follow the advice of their doctors and avoid forward bends in cases like this.