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Useful Tips To Help You Deal With Pain While Working Out

back pain crossfit

Almost every one of us has been to the gym at least once in our lifetime. If you are not an athlete or if you don’t particularly enjoy working out, then your memories of working out are most likely from the pain you felt during and after that session. This feeling of pain might scare you and push you to stop engaging in regular physical activity, but that isn’t necessarily good for you. 

We all know that exercising has many benefits and improves our quality of life on many levels, but the fear of pain and exhaustion might be holding us back. If you consult experts who have seen and been through all the situations that you find yourself part of when you workout, your confidence will increase and you will find ways to improve your experience. Therefore, it is highly recommended to work with trainers because they educate us and help us reach our goals while feeling in charge of our path’s direction. For more tips, read on to learn how to handle the pain that comes with exercise.

1. Listen to Your Body  

When you feel pain during your workouts you should not only depend on what your trainer thinks. You should also consider how your body feels before continuing with your exercises. If your body hurts, it’ll be difficult for you to continue and simply disregard the pain. It is vital to differentiate between harmful pain, which can cause further injury, versus muscle aches that occur due to the pressure being put on them to work in ways they aren’t familiar with. 

Feeling confident and believing that you have the ability to continue your workout is very crucial. If you think that you are going to injure or hurt yourself while trying out a certain move, then you should not go along with it. At this point, seeking the guidance of a professional trainer is very helpful as they will introduce safer methods. 

Remember that you want working out to be part of your daily routine, so eliminating or decreasing setbacks that would hinder that is the first step. Your willpower will not get you very far if your brain is dreading the pain that occurs each time you exercise, and will push you to take the easy way out. Choosing a low-impact or low-intensity workout to start with will help your muscles gradually get comfortable to take on more intensive activities, preventing a lot of strains and other pains that will hinder your fitness journey as a result of pushing yourself too hard. 

2. Do Not Associate Pain with Possible Tissue Damage 

When you are following a high intensity workout, you constantly feel that you are about to hurt your body somehow. Every time you feel any kind of pain, your brain associates it with possible damage to your tissues. As a matter of fact, when you partake in resistance training, you are protecting yourself from getting injured. In other words, you are decreasing your risk of injury. 

Tissue damage does not take place unless there is some kind of trauma and a huge change in the body; for example, if the equipment in the gym falls on your leg or you hit something really hard. Tissue damage does not happen as easily as you think, so next time you feel pain while working out, don’t assume the worst-case scenario.

3. Practice Positive Thinking 

When you spend too much time worrying about getting injured or about whether your workout is going to get you the results you’re hoping for, you risk experiencing kinesiophobia. Simply put, kinesiophobia is fear of movements. 

When you experience a sense of fear about moving your body to the extent that you stop working out, you should be talking to your coach. Another unhelpful mindset that people tend to adopt is that we start thinking about our movements in a rather perfectionist way. We tend to think that we have to get all the movements right from the first time or else our efforts are pointless. This way of thinking has a negative effect and puts a huge amount of stress on us. Therefore, the physiotherapists at recommend that you consult with professionals who can help you get on the right track physically and mentally whenever you are experiencing a negative state of mind. A good rehabilitation clinic not only ensures you’re in a positive mental state but also helps to soothe your body so that it can bounce back after any workout. 

4. Focus on Yourself

On many occasions, we convince ourselves that if we regularly follow a specific exercise, we will reach the perfect form or body shape. This still stems from our perfectionist ideology about training and exercise. There are many myths when it comes to pain during exercise, and the outcomes you should expect. 

We also tend to compare ourselves to others; instead, it is better to focus on our own goals and body shape. You cannot look like someone else, but you can create the best body for yourself, which is all you need. A lot of these comparisons stem from our self-worth. By working on ourselves, we are taking control of our thoughts and choosing to see the positive in our own form. Controlling your thoughts is essential because while some can be very motivating, others that stem from fear, are not only inaccurate but can also lead us to give up and lose hope or even hurt ourselves on our way to a certain unrealistic goal. 


It is very important for us to understand how engaging in an exercise regimen requires mental preparation as well as physical. With the tips provided here, you will know what to expect when starting your fitness journey and how to maintain it. For a start, you will be aware that pain does not necessarily mean tissue damage or something serious. It also doesn’t always mean that you should stop your training; however, this is something that you decide with the help of your certified coach to ensure you are listening to your body and putting your capabilities into consideration. 

Finally, you should not be led by fear or trying to achieve unattainable goals due to a misunderstanding about what the perfect form is. Whether you are on your journey to weight loss or bodybuilding, you should always look at your own progress and how far you have come. Expectations can be very harmful and may even set you back instead of helping you move forward and motivating you. 

Exercise is good for your mental and physical health. It is something that should become part of your daily routine. However, you should ease your body into it, do not push yourself too hard as a beginner, and give your muscles time to grow used to the activity before challenging them too much. It is highly advised to seek proper help and education can help you get to where you would like to be. As long as you know what is right for you, you will know when it is okay to push yourself further and when it is time to rest. 

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The Rx Review is an independent fitness website, reporting on the Sport of Fitness, functional fitness news, The CrossFit Games, health and diet related information, and also provides reviews on sports performance products.