Most of us have felt the day-after agony from visiting the gym for the first time in months.
WHAT IS D.O.M.S.?
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:
- Muscle soreness (from mild to severe)
EXERCISING WITH BACK PAIN
Exercise can be an effective way to reduce back pain but is often overlooked for fear of further pain. Keep these tips in mind as you plan out your routine:
- Stretch regularly, not just before workouts
- Focus on strengthening back muscles
- Try low-impact exercise
- Stationary bike
1. Cheung, K., Hume, P. A., & Maxwell, L. (2003). Delayed onset muscle soreness. Sports medicine, 33(2), 145-164.
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