Do you experience delayed onset muscle soreness (DOMS) after an intense workout? You're not alone. Many people experience post-workout pain within 24 to 48 hours of a strenuous workout.

Your post-workout body pain might last between five to seven days, impacting your recovery time. You might not want to plan a trip to the gym right away.

If you want to improve your recovery times, consider these tips to reduce workout pain. With these tips, you can minimize DOMS and get back to the gym without waiting.

Read on to learn how to ease your pain today!

Stay Hydrated

Even before you begin experiencing post-workout pain, make sure to fill up your water bottle. Staying hydrated could help reduce muscle soreness and DOMS.

Water can help flush waste products out of the body.

When your muscles break down, they produce waste products and toxins. You need to filter those toxins out. Otherwise, the waste could increase your muscle soreness.

Make sure you're sipping water throughout the day, whether or not you have a workout planned. Drink a little more than usual if you plan on working out under the sun.

Enjoy Light Movement

When you're experiencing post-workout soreness, you might feel the need to sit back on the couch and relax. In some cases, however, that's the worst course of action.

Activity can help increase blood circulation throughout your body. You need to get moving to improve your blood flow! Otherwise, nutrients won't reach your sore muscles.

Allowing nutrients and oxygen to reach your muscles can speed up the repair process. You could reduce workout pain if you start moving.

Blood carries nutrients and oxygen to your muscle tissue. The faster the nutrients reach your muscles, the sooner they can get to work. You'll heal faster as a result.

However, you shouldn't rush to return to your routine workout regimen just yet. Instead, focus on gentle activities. For example, you can go for a walk or use a recumbent bike.

Otherwise, consider a little light strength training. Light strength training is one of the best ways to encourage blood flow directly to your muscles.

You don't want to do more damage to your muscle fibers, though. Try to choose weights that are 25 to 50% lower than you'd usually use. Otherwise, consider bodyweight exercises.

Try Stretching

You can increase your range of motion, even when you're sore, by stretching. Light stretching can also help ease any tightness you're experiencing.

Stretching won't heal the tears in your muscles. It won't help them repair faster, either. However, you should still add stretching to your pre- and post-workout routine.

For example, you can use static stretching after a workout. After a workout, your muscles are already warm. You can increase your range of motion with static stretches.

Remain careful, though. You don't want to overstretch a muscle, especially if it feels tight. Otherwise, the muscle could become even tighter if your body is trying to resist.

Stretch for about five to 10 seconds, then repeat. If it's too painful, skip stretching instead.

Eat Protein

Make sure to eat plenty of protein as part of your post-workout routine. Protein is essential for building and maintaining muscle. It can help your muscles recover after a rigorous workout, too.

Without protein, you could experience recurring or lasting post-workout soreness.

Don't overdo it, though! Aim for about 1.4 to 2 grams of protein per kilogram of weight.

Use Hot or Ice Therapy

When choosing between hot or cold therapy, choose whichever option feels best for you. Effects from hot and cold therapy are temporary. However, they can still provide some pain relief.

Ice will help ease swelling, especially if you're sore. It can also release pain-causing tension. If your legs are sore, elevate them as well.

Heat, on the other hand, can minimize tension and pain signals. Consider soaking in a warm bath. Warm water can boost your circulation, too.

Schedule a Massage

People who receive a massage 24, 48, or 72 hours after an intense workout report significantly less soreness than others. Consider scheduling massages to ease your muscle pain and soreness.

Massaging tender points might help ease DOMS symptoms.

Otherwise, you can use self-massage tools like a massage gun.

Don't go overboard, though. Remain careful to avoid causing additional muscle damage.

Consider scheduling an appointment with a pain management specialist, too. They can offer more effective treatments for easing your pain.

Get Plenty of Sleep

Your body requires sleep to heal. Make sure you're getting enough sleep each night. Your body uses sleep to ensure your muscles have time to heal properly.

Try to aim for seven or more hours a night. Sleeping could help improve your athletic performance, too. You'll feel more alert and ready to take on a new day.

Consider OTC Medications

You might want to consider using over-the-counter non-steroidal anti-inflammatory drugs (OTC NSAIDs) after an intense workout as well. OTC medications like naproxen or ibuprofen could ease your soreness. However, NSAIDs are only designed for short-term use.

If you're already on supplements or medications, make sure to talk to a doctor before using NSAIDs. OTC medications can help ease swelling and provide pain relief. However, you shouldn't use them on a consistent basis.

You might consider using pain relief creams that contain capsaicin or menthol instead.

Topical analgesics could increase blood flow to provide a little pain relief. It won't heal your muscles, though.

Try Foam Rolling

In addition to stretching, you can also use foam rolling after a workout. A foam roller can help improve blood flow and oxygenation to your sore muscles.

Ease into New Exercises

Before you begin a new exercise, form of training, or routine, make sure you're easing into it. Progress slowly as you experiment with new workouts.

For example, if you want to try a new class, start with a beginner's course. Consider trying a shorter class the first time around, too.

If you normally do four sets of regular bicep curls and want to try eccentric bicep curls, lower your set number to four.

Try gradually adding new tasks to your routine.

Ease the Ache: Minimize Post-Workout Pain Today

Don't let your post-workout aches and pains slow you down! Instead, consider using these tips to ease the ache after a rigorous routine. With these tips, you can help your body heal.

Then, you can speed up your recovery time and get back to the gym without stress.

If you're struggling with chronic pain, however, it could point to a bigger problem.

Schedule an appointment with one of our specialists today to learn more.

The truth is that women are more likely to experience some form of chronic pain than men. For many women, this pain is centralized or sharpest in the back.

When you're experiencing chronic back pain, finding answers can be the first step toward gaining relief. What is causing this back pain and what are some of the ways that you can treat it?

Today, we're going to take a closer look at what can cause back pain in women. Gone are the days that you have to try to manage your pain without knowing what to target.

Read on as we discuss ten common causes of back pain in women.

1. Menopause and Hormonal Changes

Did you know that lower back pain is one of the symptoms of menopause and other major hormonal changes? Many women start to notice a more common occurrence of lower back pain during perimenopause when estrogen first starts to drop. As other menopause symptoms increase, you may also experience a worsening or more frequent presence of lower back pain.

Other major hormonal changes can also lead to severe or long-term back pain. Pregnancy, for example, often causes back pain starting during the first trimester.

2. Severe Menstrual Cramping

We often think of uterine cramping as a normal part of the pre-menstrual cycle and menstruation. However, some women will experience worse cramping than others as the result of a condition called dysmenorrhea. When menstrual cramping becomes severe, it will often radiate to the lower back body, causing a dull ache that is difficult to soothe.

3. Piriformis Syndrome

The piriformis muscle is located in the buttock and spasms of the piriformis muscle can cause pain that radiates from the buttock to the hips and lower back. Women are more likely to develop piriformis syndrome due to hormonal changes that occur during pregnancy, menstruation, or menopause. Oftentimes, if piriformis syndrome causes back pain, it means that the sciatic nerve has been compressed.

4. Sacroiliac Joint Dysfunction

The sacroiliac joint connects your pelvis to the bottom of your spine. Women have a smaller sacroiliac joint, resulting in more stress that is felt or carried by the joint. When the sacroiliac joint becomes misaligned (often due to this stress), it can cause pain that feels like sciatic pain, radiating down the backs of the legs and up the lower back.

5. Spinal Osteoarthritis

Are you experiencing pain that radiates up and down the spine and causes stiffness, particularly in the morning? If so, the facet joints that connect your spine may be wearing down and losing cartilage. This results in spinal osteoarthritis, which can be become more severe with age, increased weight, or increased activity.

6. Coccydynia

The coccyx is the very end of your spine, also known as your tailbone. Many women develop coccydynia, an injury to the tailbone, after experiencing trauma to that area; for example, falling on your tailbone can result in coccydynia. Coccydynia is temporary but does make regular activities such as sitting or standing up from a seated position painful.

7. Endometriosis

Endometriosis is a condition that results from the endometrial tissue growing outside of the uterus. Other symptoms include spotting between periods, unusual bleeding, swelling, and pain. Excess fluid caused by the misplaced tissue causes surrounding tissue to become inflamed, resulting in potential lower back pain.

8. Fibromyalgia

Fibromyalgia is one of the leading causes of chronic pain and is more common in women than in men. It is believed that patients with fibromyalgia have over-active pain signals stemming from the brain and spine. Although the signals may be in response to non-painful sources, the pain, itself, is very real.

Note that fibromyalgia will not result in back pain, alone. Fibromyalgia patients experience widespread pain that occurs on both sides of the body as well as above and below the hips. If you believe that you have fibromyalgia but can't get a diagnosis, get a second opinion, as this is an underdiagnosed disorder.

9. Spinal Misalignments

We often think of spinal misalignments as being quite severe and obvious. For example, scoliosis is defined by a sharp curvature in the spine that tends to present itself in childhood. However, spinal misalignments can occur in many forms that are harder to detect.

Many people develop spinal misalignments as they age, as the result of poor posture, or from repetitive movements. Even a small spinal misalignment can cause back pain throughout the back. It can also cause neck pain and even pain in the extremities.

10. Anxiety or Depression

Believe it or not, one of the biggest causes of back pain is mental illness, something that women are more likely to develop or experience than men. Anxiety and depression, in particular, seem to share a link with chronic back pain. It is believed that this is because pain may share some biological mechanisms with mental illness.

Does that mean that seeking treatment for anxiety or depression will alleviate back pain? Over time, it may lessen back pain significantly. However, it is still recommended that you seek treatment for back pain that has become severe or unmanageable, even if you are also seeking additional treatment.

We're Here to Treat Back Pain in Women in AZ

Women tend to experience chronic pain at a higher rate than men. Yet, we often encounter women who wait longer to seek treatment when dealing with chronic pain. We're here to tell you that there is a reason for back pain in women and we can help.

AZ Pain Doctors understand how disruptive and debilitating chronic pain can be. We partner with our patients to understand the source of their back pain and find the best treatment for it. If you've been living with back pain, schedule an appointment and let us help you find the answer.