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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