Whether you worked out too hard, or you tried some new form of exercise that your body is not accustomed to, back pain after a workout can be a common problem that may seem difficult to treat. Many people wake up sore a day or two after they exercise, however prolonged or intense back pain might signal a problem that goes beyond regular muscle fatigue. If you find yourself unable to move or even sit comfortably, you might want to consult a doctor or a chiropractor right away. Identifying the cause of your back pain is essential and will help your medical practitioner decide on the best course of treatment. If the pain goes away after a few days, you probably have to remember to pace yourself or take a few precautions the next time you work out.
To prevent back pain, make sure you stretch before your workout. Even if you are engaging in exercise that is not particularly high impact, you are still moving your body in new ways, and your muscles will be forced to react to those demands quickly. Spending some time before you exercise to stretch and warm up those muscles will make a big difference in how you feel after a workout. It will also ensure you are less likely to sustain an injury during your exercise. In addition to stretching before a workout, stretch after a workout too. Allow your body to cool down, and send a signal to your muscles that it is time to relax and begin the repair work that they do between workouts. Remember to stay hydrated as well. Your body needs water as it works out. You need it to quench your thirst and to replace the fluids that you lose during any type of exercise.
If you do find yourself experiencing pain in your back, take a few days to rest. Do not return to any high impact or strenuous exercise. While rest is important, you want to make sure you do not stay completely immobile. Physical activity will help your back recover and your muscles get back to normal. Do not lie around on the couch or stay in bed for an entire week. Take your time and move slowly, but make sure you do stay active while you work through back pain. Apply heat and ice to your back. Some people respond better to one instead of the other, and you can try alternating hot and cold to find which treatment works better on your back pain. A little over the counter medication might be a good idea as well. Take some ibuprofen or aspirin to alleviate any pain you might encounter.
Exercise is an important part of staying healthy and fit. However, you should not exercise to the point of pain. Do what you can to minimize the hurt you might feel after a workout, and take care of yourself while you recover. Remember to stretch and drink plenty of water, and the pain you feel after working out will disappear in time.
Source: http://www.4everfitness.co.uk/preventing-back-pain-after-a-workout/
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