How to recover from overworked back muscles

Staying fit and healthy should be an important part of everyone’s routine. For those who are training professionally, it’s a lifestyle choice. But while it’s great to work towards a goal it’s very easy to go a bit overboard. Too often people push themselves too far or don’t allow enough rest between workouts, leading as a result to overworked and sore muscles. One of the worst areas to suffer this is in the back. Back pain can disrupt everything you do, from the personal to the professional. If you feel like you’ve gone a bit too far then this article will provide some helpful tips to get you back in top shape again.


When you first feel the pangs of back pain start with some simple stretching. This will increase your flexibility and blood flow which will aid muscle recovery. If you’ve pulled, strained or thorn your back muscles then stretching should be the first thing to start with.

Common stretch techniques to use

  • Knee to chest stretch
  • Double knee to chest stretch
  • Hip stretch
  • Cat/cow stretch


A hot bath is great for relaxation and minor muscle relief but nothing beats an ice pack. Simple wrap up some crushed ice in a plastic bag and apply it to the area you feel pain. This not only prevents further damage but also promotes faster healing.

Deep tissue massage

Massage therapy has been known for years to carry many beneficial effects. First among these is pain relief from overworked muscles. Any athlete who’s serious about their training should also consider making massage therapy a regular part of their routine. Massage therapists like Adam Harris can provide specialised deep tissue massage that is designed to speed muscle recovery and reduce inflammation. Along with the physical benefits, it will also bring you mental benefits from better relaxation and a good night sleep.

Tart cherry juice

Next time you’re mixing up your post-workout shake throw in some cherry juice with it. A 2010 study published in the Scandinavian Journal of medicine and science in Sports found that antioxidant compounds found in tart cherries help reduce inflammation. Try it out see if it can reduce any pain or inflammation you may be feeling.




That morning cup of coffee could be doing more for you than just walking you up. Studies show that drinking coffee prior to a workout can reduce muscle soreness and fatigue by up to half. Make sure so to start out every day with a cup of your favourite brew. You’ll also draw the extra benefit of increased endurance that coffee is known to give.

Final thoughts

For minor injuries and pain, these remedies should be enough to help your road to recovery. However, for more severe injuries be sure to consult a doctor who will prescribe treatment. Prevention is always to best cure so be careful when your workout and know what your limits are.

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Best Protein Powder for Female Weightlifters

Weightlifting is a sport that requires a high muscle input.  You are toning muscles after all and you need to replenish your body with amino acids.  Protein powders and shakes have a proven efficiency at providing the extra nutrients your body needs.

As a female, you usually process amino acids into proteins in a different way.  You just need to look at a toned male’s body against a female’s.  The goal of a female weightlifter is to lift up heavy weight, look muscular, but keep a feminine body

This is why the nutritional needs for a female differ from those of a man.  Let´s take a look at what are the best protein powders for female weightlifters.  If you want a more detailed review of products, we suggest you visit Workout N Recover.  Their professional input will help you better decide which is the protein powder for you.

What is the proper amount of protein for a female?

This will depend on your level of activity.  The low-calorie, high protein diet is important, first, for your health, and second, for your weight-losing regime.  You need to complement this with a certain level of activity.

For example, according to professionals, the average intake of proteins should be around 46 grams daily for women and 65 for men.  Now, take into consideration that this is the average for a mid-sedentary person.  One that gets up early in the morning, walks or goes on a bike roughly regularly.

If your life is more sedentary, then, your intake should be between 1-1.5 grams per kilogram of body weight per day.  But this applies if you are on a diet and exercising.

How much protein does a female weightlifter need?

But since you are a weightlifter, your life is not sedentary at all.  The first thing that you need to do is dispell all those myths that ensure that taking protein will make you look bulky.  There is no way this can happen, especially if you work out the way you do.

Since you are burning lean muscle every day, you must replenish that with amino acids every day.  Given that your work is about strength, most experts would recommend 1.7-1.8 grams of protein per kilogram of body weight daily.  This need becomes higher if you are dieting at the same time.

Make your best effort

It is a great thing that you are working out your way towards a healthier-looking body.  Remember that the important thing is to keep the calorie intake low and the protein levels high enough.

Don´t forget to visit protein powder reviews to verify what is the amount of protein contained in each.  This will help you create a sensitive protein consumption plan better fit to your needs.

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How to get started in weight lifting

Most of the time, whenever you think of weightlifting, you think of ripped guys with weights on their backs.  When you believe that this is the way you start, you might find yourself deeply discouraged even without getting started.   So the first thing you need to know is that in order for you to start weightlifting, you can have zero experience.

It is a common misconception to believe that you have to be fit in order to do weightlifting.  The truth is that the practice will actually make you get in shape.  So there goes the myth.  Anyone can start lifting (unless you have a medical condition, of course) and changing their lives.

The following are some practical tips to help you get started in the weightlifting world:

Start with the major muscle groups

It is important for you to get started with the major muscle groups.  Picture your primary efforts going unto those muscles.  These major muscles are located in the lower body, the shoulders, chest and core.

There are very targeted moves that need to be done there.  We strongly suggest you get yourself some personal training Calgary so that this person assists you on the proper exercises to do.

Repeat the above moves with a machine or dumbbells

If you want to mix up things a little, use the machines at your gym or the dumbbells. They provide the same level of strenuous exercise and in less time.  Dumbbells are beginners’ best friends.  Especially because they are not barbells or kettlebells, which are usually associated with a lot of more physical technique

Decide on your periodic weightlifting schedule

Sit down with your personal trainer and together decide which is the best schedule for you to work out. Ideally, you should plan a full workout that includes lifting at leat three times a week.

If you are trying to tailor your own workout go to the muscle groups. Exercise those to have large shoulders, chest, and arms.  Experts recommend one or two workout routines for every major muscle group.

Don´t push it too far too soon

Most of the mistakes that beginners to do is to think they actually have what it takes to make a clean jerk and clean.  Remember that, for your own health and safety, you should gradually decrease the intensity to bring the cat back to the wild.

Hire a coach

If you can do it, I highly recommend you getting yourself a coach.  They will hep you build your own Schedule based on where you stand and where you want to go.

Look at yourself in the mirror

The say that looking at yourself is pretty disappointing. It should not.  It should actually be the consequence of your efforts.  Looking at yourself in the mirror will help you motivate yourself into doing better very time.


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The Importance of the Spine When Power Lifting

The most common problems encountered by power lifters who come to Vancouver Chiropractic Services are back problems. They know that if they want to be back to health immediately after an injury, they have to employ the best chiropractor. It has been known among power lifters that chiropractic care does indeed deliver effective healing to injuries, particularly at the back. Due to this, they employ regular chiropractic practitioner to provide care for lifters in order to prevent injuries from occurring. For some who are already experiencing pain, having a chiropractor ensures that they will be cared for and their injuries healed.

Four Common Injuries Among Power Lifters

While the back is the most common part of the body that gets injured when power lifting, it’s not the only part where the toll of heavy weights are paid. Other parts of the body also experience injuries. This is not to say that lifting is an inherently dangerous sport. On the contrary, it is a safe sport but injuries do occur when you commit mistakes in your position, and sometimes by shear carelessness. There are athletes who train without proper warm-up, proper position and others unnecessarily increase the weight that they lift even without proper guidance from their trainers. Here are some common injuries:

  1. Cervical Spine Injury—This injury occurs because of repeated flexion and extension movement, bad spinal posture and heavy bracing techniques. The sensitivity of the soft tissues and joint structure of the back makes it vulnerable to injury. With back manipulation and postural improvements, this injury can be avoided.
  2. Knee Injury—This part of the body has a limited range of motion. It can only flex and extend and it is greatly immobile by design. The knee is particularly vulnerable to injuries when lifting weights because most of the pressure goes to it. Add to the equation bad posture and you have a recipe to destroy the knee.
  3. Lumbar Spine Injury—If lifters are vulnerable to upper back pains, they are also vulnerable to lower back pains. This is particularly because the lower back is the fulcrum of the body and its center of gravity, therefore all the pressures of the weight that lifters lift go here. The same tissues and joint structures that are sensitive to pressure are present here making it easy to hurt.
  4. Shoulder Injury—In an effort to curve shoulder injuries, machines are created to protect it during lifts but these machines, instead of being useful even makes injuries frequent. It makes lifting positions unnatural putting the shoulder in an awkward position during a lift. This awkwardness is the culprit when it comes to shoulder injuries.

These injuries can be avoided if you submit yourself to regular chiropractic session because with this, your positions will be checked, you balance improved and your back aligned. In you come to us with a back injury or any injury related to power lifting, you can be sure that you will get the care that you need.

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How Foam Rolling Will Improve an Ailing Back

toFoam rolling has become more and more popular over recent years.  Almost every athlete is using foam rollers and has obtained great results.  I am not indifferent to the great benefits that foam rolling provides to our overall fitness efforts.

When it comes to an ailing back, there are correct and wrong ways of foam rolling.  If not done properly, foam rolling can actually cause you to wind up with annoying pain instead.  Now, if foam rolling is done properly, it really helps to get rid of muscle knots and help heal painful muscles from the back.

Start slow

There are different exercise with the foam roller. Some exercises provide a myofascial release and prevent inflammation and formation of knots. Others relieve the athlete from pain.  Mostly, foam rolling is done before and after exercise.

If you are a beginner and are suffering from back pain, my first advice is to go slow.  Yes, I understand you wanting to get rid of your back ailment really fast but you must take it step by step.  A prolonged foam rolling will be counterproductive as it may cause more pain than what it heals.

Be targeted

Since you are hurting on your back, you will be tempted to roll on the area where the pain is.  This might be a huge mistake.  The region on your back that is suffering pain is usually the victim of hard tension in other parts of the body.

Now think about this:  how will applying more stress to a painful area make the pain go away?  It does not quite make sense if you think about it.  But then, where do you go?  If you touch an area that is sensitive, then try to go a few inches away from that area.  Take your time to locate the areas around the sore point before going into larger sweeps.

Be periodic

Foam rolling must be done periodically if you want to see results.  If you are getting started, try foam rolling three times a week with 15-min sessions.  After one or two weeks, you can start kicking it higher if you feel you are up to it.

Don´t give up

Regardless of the rhythm you have decided to pick up on, it is important that you do not give up.  When it comes to fitness and exercising, most people have issues with the discipline area.  This makes working out a mental state of motivation.  It is unlikely for you to give up if you are motivated enough.

If you are looking for back pain ailment, you getting better should be motivation enough to go on.  This is an all-natural method after all.

The best foam roller for you

Be mindful of your body and your needs and base your choice for foam roller on that.  Now, if you want to get rid of that back pain in an effective way you might want to try a small standard foam roller.  Fitness Foam Rollers is a website that provides information on what kind of foam roller you should be using and how.

You can also purchase the best foam roller for you.  Good luck with that ailing back and may your foam-rolling efforts pay up soon!

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Kickboxing for Women

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A few years ago, myself and a few of my girlfriends were looking for a way that we could spend some time exercising together. Anyone who has tried to organize something like this knows it’s easier said than done. Different people will have different interests, and practical considerations like jobs and families also pose roadblocks to organizing fun sessions like this.

Fortunately, one of the girls in the group had just started a kickboxing class with her husband after receiving a 2-for-1 promotional deal. While the husband did say it was a worthwhile experience for him, and that he would definitely recommend it, a changing schedule made it difficult for him to keep it up. Moreover, about 85% of the class was composed of women, making it difficult for him to gain the same social traction that his wife experienced. This is where we came in!

After a quick discussion, we all decided “Let’s do it”! With 4 of us in total, we figured it wouldn’t be a problem squeezing us in, and we all have experience with either crossfit, running, or other sports, so why not? All we needed to buy were a good pair of kickboxing gloves and we were ready to go! For those who are unfamiliar, lots of normal boxing gloves are more than fine for kickboxing, it’s more so about personal preference. If you’re looking for something good and cheap just to get started, I found that Title boxing gloves were a great place to start.

Fitness Benefits of Kickboxing

After our first class, we had become well aware of how physically demanding kickboxing actually is. Our instructors were great and allowed us to ease into the program, but working different muscle groups in a completely unfamiliar fashion certainly led to some soreness the next few days!

Back to the point – Kickboxing is great for fitness because it follows a circuit training style regime; however, in this case, there is much more emphasis on aerobic work than resistance training, but elements of both are always involved. I was really surprised at how hard the upper body work was, for example, 3 rounds on the heavy bag without any kicking still took a lot out of me. Then, once you factor in all the different leg work, you have a perfect recipe for a trim body.

Kickboxing and boxing are very similar in terms of the effects it will have on your body, as they are very similar workouts. The round system keeps you moving from one exercise to the next, ultimately hitting every muscle group in the body. There are hardly any weights involved at all (more advanced boxers will incorporate more weights, but even then it’s limited), and this allows you drop a lot of fat mass, increase lean mass, become more coordinated, and of course, practice your self-defense! Please note, when I mention increase lean mass, this doesn’t mean you will become big and bulky. Rather, you’re toning your muscles in a way that is similar to endurance exercises with high repetition and low weight. Overall, most women will experience a net loss in weight after participating in a kickboxing training program.


Kickboxing is a great way for anyone, male or female, to get in shape in a social setting. It’s an incredible workout that will definitely challenge you, but the reward of seeing your progression is priceless. I highly encourage anyone interested in this form of exercise to browse around online and find any kickboxing gyms or classes in their area. Most trainers are even happy to chat with you in person first, give you a tour, and even let you try a class before you commit. Good luck!

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