So it’s the day after lifting and your back is not feeling great. You think to yourself, did I do something really wrong? Chances are, if you were moving fine that day and it didn’t hit you until a day or two after it’s likely DOMS. What’s DOMS? Delayed Onset Muscle Soreness. 

What causes DOMS in the first place? When you’re building up muscle it actually creates microscopic tears. These mini-tears are normal and what you want. It’s how muscle builds.

So what should you do if you have DOMS?

1. It’s ok to still work out! Active recovery exercises like swimming, walking, and stretching are great ways to keep moving and feel better.

2. Heat or ice? Whichever you prefer. DOMS is more about pain control, so if your body likes to jump in an ice bath or get out the heating pad, do what feels good to you.

3. Massage. Got a percussion massage device? Or foam roller? Use it! Self massage can help your muscles calm down and feel better. 

4. Keep moving. Stuck sitting at your desk? Set a timer at least every hour to get up and move. You’ll feel less stiff and your body will thank you at the end of the day.

5. Tried all of these and it seems like something more is going on? Fill out our inquiry form here to hop on a free 15 minute call to see if Formation is right for you.

NOTE: This content is solely for informational purposes and is not intended to be a substitute for professional medical advice.