The chances are you’ve just rejoined the gym or have been partaking in your new celebrity fitness DVD.

But a new survey reveals that while we may set out with good intentions, launching ourselves over-enthusiastically into our New Year health kick could do more harm than good.

The survey of 3,000 men and women with muscular or joint pain, commissioned by ThermaCare HeatWraps, discovered that over two thirds of respondents surveyed who suffer aches and pains go to the gym to keep themselves fit and healthy, however over a third admit they actually end up leaving the gym injured from pushing their body too hard.

Before you hit play on that DVD or if you’re joining the gym for the first time make sure you pay attention to the induction session.  Almost one in five of those surveyed admitted they end up in pain as a result of not doing exercises properly and one in 10 find themselves aching and stiff due to skipping the cool down phase to stretch out their muscles.

“At the beginning of the New Year, many of us join the gym with good intentions, to help lose those extra Christmas pounds. For back pain sufferers, this can be even more daunting as many worry it will make their pain worse. The general rule is – “go for it, but be sensible”, comments Gemma Newell, Lead Physiotherapist at Central Health Physiotherapy.
Gemma shares her New Year exercise plan for back pain sufferers 

· Pacing and balance is key.  If you head off thinking you are still as fit as you were the last time you went and that was 12 months ago, then problems are inevitable.

· A more sedentary lifestyle causes the body to stiffen and weaken, so it’s important to pace our return to exercise and increase our activity sensibly.  Movement allows good blood flow to our muscles, nerves and joints, which helps to keep them healthy.

· Aim to start going to the gym a minimum of twice a week, with rest days in between to allow for recovery.  Spending 5-10 minutes on the cross-trainer,treadmill or bike is a good place to start.  Follow this with some general stretches for the back and legs.

· As you get more confident, try to include some strengthening exercises.

· It’s common for people to feel a few new aches when exercising muscles that haven’t been used for a while, and if you get a little discomfort then it is usually nothing to worry about – it will resolve itself in few days. However, if the pain persists or the level of pain is considerable, you should seek medical help.

· Don’t panic and rest for too long! Next time just be a little less intense, or try a different machine, and then build the exercise up again slowly.

· If you need more specific guidance in starting your New Year exercise plan, or if you are worried about your back pain, then it may be advisable to visit your physiotherapist for further guidance.