Most of us have felt the day-after agony from visiting the gym for the first time in months.

Avoid Post Workout Pain


Delayed Onset Muscle Soreness (D.O.M.S.) starts the next morning after heavy exercise and peaks between 24-48 hours post-workout and symptoms include: 2,3

  • Muscle soreness (from mild to severe)
  • Weakness
  • Tenderness
  • Swelling


Exercise can be an effective way to reduce back pain 5 but is often overlooked for fear of further pain. Keep these tips in mind as you plan out your routine5:

  • Stretch regularly, not just before workouts
  • Focus on strengthening back muscles
  • Try low-impact exercise
    • Walking
    • Stationary bike
    • Elliptical
    • Swimming
Avoid Post Workout Pain


There are a lot of theories on what can prevent or mitigate D.O.M.S., so try a few and see what works for you. Some preventative measures you can try are: 2,4

  • Exercise more often, building up your routine over time
  • Begin with light exercise and gentle stretching
  • Stay hydrated
  • Warming muscles immediately after exercise
  • Take medication with Ibuprofen, like Robax® Platinum

Try Robax® Heatwraps and Robax® Platinum to relieve D.O.M.S symptoms post work-out to relax the muscles and relieve pain.

Avoid Post Workout Pain

2. Phelan, E. (n. d.). What You Need to Know About Delayed Onset Muscle Soreness (DOMS) [Article]. Retrieved from https://www.readersdigest.ca/health/healthy-living/pain-pain-go-away-doms-explained/

3. Ingraham, P. (Apr 24, 2019). Post-Exercise, Delayed-Onset Muscle Soreness: The biology & treatment of “muscle fever,” the deep muscle soreness that surges 24-48 hours after an unfamiliar workout intensity [Article]. Retrieved from https://www.painscience.com/articles/delayed-onset-muscle-soreness.php

4. Harris-Fry, N. (Jan 4, 2019). What Is DOMS? Plus, Effective Ways to Prevent and Relieve Aches and Pains: Simple steps that you can take to relieve delayed onset muscle soreness [Article]. Retrieved from https://www.coachmag.co.uk/lifestyle/3795/how-to-reduce-doms-8-effective-ways

5. Gopez MD, J. (Oct 11, 2017). Low-Impact Aerobic Exercise [Article]. Retrieved from https://www.spine-health.com/wellness/exercise/low-impact-aerobic-exercise

Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness. Sports medicine, 33(2), 145-164.