The Most Effective Exercises to Relieve Body Pain

If you’ve brought your work home over the past year, continuing your tasks while sitting at your dining room table with slouched shoulders staring at your computer screen, you’re definitely not alone. The pandemic’s impact has affected all of our lives, and many people have experienced the pressure on the spine leading to pain, stiffness, and nerve damage. In addition to increasing physical activity and daily walking, one of the most reliable ways to build and strengthen muscles is to have a routine of abdominal and muscle exercises throughout the day. A well-known fitness coach says that 80% of people experience back pain at some point in their lives. He also suggests that without going to the gym, you can achieve the body you desire by doing a series of daily 15-minute exercises, or even less than 15 minutes. As mentioned in this section of Saadnews, he recommends the following exercises as a quick and excellent method for building muscles and improving posture. Short exercises like these can significantly reduce and prevent back pain. These exercises help improve your fitness level and make your daily activities easier.

1-Minute Plank Exercise for Body Pain Relief

This 1-minute exercise will relieve your pain and increase your physical strength. These corrective exercises not only strengthen your muscles but also improve your overall quality of life. Be sure to do these exercises to see how this 10-minute daily routine quickly transforms your body shape.

• Forearm Plank: Position yourself on your forearms and toes, raise your body and keep it completely straight. Hold this position for 15 seconds.

• Left Side Plank: Lie on your left side, placing your forearm on the ground as a support, stack your legs on top of each other, and raise your body. Hold this position for 15 seconds.

• Right Side Plank: Lie on your right side, place your forearm on the ground as support, stack your legs on top of each other, and raise your body. Hold this position for 15 seconds.

• Spider-Man Plank: Place your hands from your wrist to elbow at a 90-degree angle on the ground as a support, and raise your body straight. While in this position, alternately bring your right leg to your right arm and your left leg to your left arm. Perform this for 15 seconds.

Using Foam Rollers

Myofascial release reduces muscle tension and soft tissue stiffness. Foam rollers, lacrosse balls, and massage sticks are common tools used for this purpose. It’s important to start with a softer foam roller, and lacrosse balls are ideal for areas that foam rollers cannot reach, such as the hips, calves, and iliotibial bands.

Eat Nutrients 30 Minutes After Exercise

Eating nutrients after a workout accelerates muscle repair, growth, and recovery. A good amount is 20-40 grams of protein and 20-40 grams of carbohydrates within 30 minutes after intense or prolonged exercise (lasting 60 minutes or more). For example, a bowl of Greek yogurt with a handful of raisins and a tablespoon of honey provides good protein for muscle rebuilding and carbohydrates for replenishing muscle fuel reserves. Protein intake is important throughout the day, too. It’s recommended to consume 1.4 to 2 grams of protein per kilogram of body weight on intense workout days, spreading this intake evenly throughout the day every 3 to 4 hours. Fruits and vegetables are also important for supplying necessary vitamins and minerals, such as vitamin C and zinc.

Recovery with Sleep

Sleep is essential in many ways and is considered one of the most important components of sports recovery. Although it may not have an immediate impact on DOMS (Delayed Onset Muscle Soreness), it is certainly beneficial. Non-REM sleep promotes protein synthesis, which is essential for repairing damaged muscles. Aim for at least seven hours of sleep each night.

Gentle Exercises the Day After Intense Exercise

Sore muscles need rest, but that doesn’t mean you should just lounge on the couch all day. You can engage in some gentle exercises such as yoga, walking, swimming, cycling, or even light strength training. The key is not to overly stress the same muscle groups that were heavily exercised during the previous workout. On a scale of 0-10 (with 10 being maximum effort), focus on a level 3 effort. These exercises should provide oxygen and nutrients to the sore muscles without causing additional damage.

You May Use Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

Pain-relieving NSAIDs can alleviate your pain, but they suppress the growth process in your muscles by reducing inflammation. Be cautious not to mistake a deep vein thrombosis (DVT) for DOMS. In DVT, the affected limb becomes swollen and painful. If left undiagnosed, pressure, massage, or exercise could cause a clot to break off, leading to an embolism.

This condition is more common in women, those using contraceptives, individuals with chronic diseases, those with a personal or family history of blood clots, people with a history of repeated miscarriages, or those who remain sedentary for long periods. If you suspect DVT, consult a doctor immediately.

The Secret to Success in Performing Exercises

If you want to start these corrective exercises, remember that the key to success and seeing results is consistency, not the length of time you spend doing them. You can even perform these exercises in 60 seconds. You can do them two or three times a day and several times a week to notice the improvement in your body’s condition. Also, it’s a relief that you don’t need any special equipment to do these exercises because they are summarized in the plank exercise, which doesn’t require any special tools. The plank is an incredibly effective exercise that, unlike many abdominal exercises (such as crunches), targets all three sections of your body—front, middle, and back—simultaneously.

I hope you enjoyed this therapeutic sports content, and feel free to share it with your loved ones. For more in-depth content, you can visit the "Sports World" section of Saednews. Thank you so much for your support!