Between each of your bones, there is cartilage that stops them from rubbing together. Conditions such as arthritis can disrupt this cartilage. As it does so, the tissue shrinks and dries out.
Most people associate arthritis with areas such as your hands and knees but the cartilage is found in the spine as well. It can be affected as easily as any other area in your body and tight back muscles are no joke.
They can leave you lying in bed for days. The good news is that there are plenty of ways for you to put a stop to it. Keep reading to learn what you can do to get a little relief.
1. Heat and Ice
The best way to loosen tight lower back muscles (and any other muscle in your body) is temperature therapy. Athletes have been using this method for years because of how well it works.
Heat reduces pain by increasing blood flow to the affected area. It’s a miracle for arthritis pain. Ice constricts the blood vessels and gets rid of the inflammation that’s causing your pain. Most people get the best results by alternating between the two temperatures.
You can use a heating pad to heat up your muscles and frozen veggies or an ice pack to cool things back down. Whatever cooling method you decide to try, make sure you don’t apply it directly to your skin. It may cause serious irritation if you do.
2. Pain Medications
If you need quick relief for your sore back muscles, you can take over-the-counter medications for it. Aspirin and ibuprofen work like a dream.
Be careful with them though. If you try to rely on them too much, they might stop working for you. You’ll have to take them more often to see results, which is a slippery slope.
3. Relaxation Techniques
Stress can do more than affect your mind. It can also cause a series of physical side effects to occur. One of these side effects is back pain.
Anxiety releases a bunch of stress hormones that can trigger inflammation in muscles that are already irritated. The best way to combat these hormones is with relaxing techniques such as meditation.
It puts your mind in a calmer state and acts as an all-natural pain reliever. No ibuprofen needed. The problem for most people is getting into this calm state.
First of all, you need to go to a quiet room that has little to no distractions. Close your eyes and stay focused on your breathing patterns.
We will say that it might be hard for you to do the whole, “clear your mind” thing at first. Start small by only meditating for 5 minutes each day and work your way up from there.
4. Massage
If you have a rather active mind, getting a relaxing massage might be a tad easier for you than meditating. The good thing about massage therapy is that it’s multipurpose.
It will get rid of your stress hormones and improve blood circulation throughout your lower back. The increased circulation will help promote healing and kick your back muscle pain to the curb.
5. Alternative Care
If you don’t like the idea of taking medicine and none of the other methods on this list seem to be helping, there are other alternatives you can try. Acupuncture involves applying several tiny needles to strategic points on your body. It sounds scary but it’s actually pretty relaxing.
It can also jumpstart your nervous system and get rid of your back pain. Medi cupping therapy might also work wonders for you.
Several medical grade cups will be placed along your back. These cups will then work to remove pain-causing toxins from your body and allow your stiff muscles to relax.
6. Exercises for Stiff Back
The worst thing you can do for muscle tightness is just sit around and do nothing. You won’t be able to do any heavy lifting but you should at least try some kind of light exercise. Here are a few stretches that shouldn’t be too hard for you to accomplish.
Hamstring Stretch
To perform the hamstring stretch, lay down on your back and bend one of your legs. Put your hands behind the leg that isn’t bent and pull it straight up. Make sure that when you do this, your bottom stays flat on the floor.
Hold the position for about ten seconds and release. Switch legs and repeat this exercise until you start to feel the tension leave your back.
Double Leg Knee to Chest
Once again, you’ll need to lay down on your back. As the name of the stretch suggests, you’re going to pull both of your knees up to your chest.
Use your arms to hold them in place for at least 20 seconds. Repeat this process twice, and you should start to feel at least some of the ache go away.
7. Go See a Doctor
If none of the steps above have helped and your pain has persisted for more than a few weeks, it’s time for you to make an appointment with your doctor.
If the tightness in your back is the result of some kind of injury and has gotten worse, don’t wait until your usual doctor can see you. Seek out emergency treatment as soon as you can! The same goes if you start to experience sudden vision changes or if you begin to lose control over your bladder.
Get Relief from Your Tight Back Muscles
Are your tight back muscles making it hard for you to get out of bed? Take your life back from the pain and get moving again by trying out of the methods on this list.
They can get the blood circulating through the affected area, lift out the toxins that are ailing you, and get rid of inflammation. Talk to your doctor about beginning a new treatment today.
Is a stiff back not the only pain that you’re suffering from? Check out the health section of our blog for tips on how to deal with it.
