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How To Relax Lower Back Muscles

Stop Your Activity And Find Immediate Rest

How To Relax Tight Glute & Lower Back Muscles

This may already make sense, but many of us prefer to keep moving. Some professionals actually recommend that you stay in motion, but if you are the unfortunate one to have a disc or nerve problem, then that is poor advice. You may end up visiting them for that instead.

Dont try to actively work or move until you know the source of the injury.

A very common reaction is to keep moving but MAY be dangerous. Although this might feel helpful, it is important to determine whether your pain is more than just muscular in nature.

Why you should NOT move:

Moving when you have any of these injuries can cause further injury, intensifying the pain.

If you have a history of ANY of these injuries or suspect that your lifestyle may contribute to it , then rest is a better than simply muscling through it with medication.

Lastly with this first tip, you should know that you should also apply this caution to not just your back but also to your hips, knees and neck.

Forcing yourself to move when these areas are injured can be very risky. Make sure that you arent adding to the pain. The wrong movement can set you behind.

How To Improve Flexibility And Strength

There are lots of simple stretches and exercises you can do to improve flexibility and strength in your lower back.

Focus on lengthening and extending the spine. This helps to relieve compression in the lower back. Stretching the hamstrings is also beneficial.

In addition, you should choose exercises that focus on working the hips, core, and gluteal muscles.

Doing daily activities such as walking, swimming, or yoga is recommended. Put forth dedicated effort into being active as often as possible. Consistently doing exercises and activities to loosen up your lower back will usually yield positive results within a few weeks.

Here are nine exercises you can add to your daily routine to help strengthen your lower back and improve flexibility.

This exercise increases flexibility, relieves tension, and helps to loosen the lower back and hip muscles. You can also engage your core muscles if comfortable.

Muscles used:

  • erector spinae
  • pelvic muscles
  • Stand with your feet slightly wider than your hips and your hands on your hips.
  • Start by gently moving your hips from side to side.
  • Then slowly rotate your hips in one direction, making big circles.
  • Do at least 10 circles.
  • Repeat in the opposite direction.
  • Lie on your back with both legs extended.
  • Lift your right leg up so its as straight as possible, keeping a slight bend in the knee. You can bend your left knee and press into your foot for support.
  • Hold this stretch for 30 seconds.
  • Repeat on the left side.
  • Inhale Slowly And Deeply For A Count Of 5 Seconds Pause 1 Second And Exhale 3

    Visualization will help by imagining a tight knot being unraveled as you inhale. Picture the muscles extending as you inhale to stretch your rib cage fully.

    As the muscles are contracting intensely, they are also over contracting, making it counter-productive.

    Since you have already stopped moving, you are now trying to shut off the muscles need also to do this. Breathing deeply is key to relaxing a muscle which is becoming progressively shorter and more painful.

    As you try to relax, avoid any movements that allow the muscle to shorten

    Because of the intensity, duration and source of the injury, it is natural to react and to contract your body further. Even unwillingly.

    To avoid this, focus on slowly inhaling while at the same time minimizing your movements. When in contraction, the reduced circulation and the build up of lactic acid makes you feel much worse.

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    How Can I Reduce Lower Back Pain With Yoga

    Simply put, the movementsand the isometric, or movement-free, holdsused in yoga can help you build both strength and mobility, both of which play a role in reducing low back pain.

    “Yoga is great for working on flexibility and core stability, correcting posture, and breathingall of which are necessary for a healthy back,”Sasha Cyrelson, P.T., D.P.T., O.C.S., clinical director at Professional Physical Therapy in Sicklerville, New Jersey, tells SELF.

    She adds that yoga is generally safe to do daily. It’s important, though, to make sure you’re in tune with your body and to stop doing anything that makes any discomfort worse.

    “Never stretch into a position of pain, Dr. Cyrelson says. Pain is how our bodies tell us something is wrong. If it actually hurts, ease up on the stretch.” That means you should feel a combination of muscle tension and release, but if theres any pinching, sharp pain, or brief numbness, ease way back on the stretch.

    Lower Trunk Rotation Stretch

    8 Ways to Relax Your Muscles And Relieve Pain
    • While on the floor, bend your knees with feet flat.
    • Engage your abdominals to support your spine.
    • With arms outstretched and knees together, slowly rotate knees to one side and hold. Rotate to the other side.
    • Repeat 5-10 times.

    This stretch helps to strengthen core abdominal muscles while also increasing lumbar spine mobility, rotation, and flexibility. Since trunk rotation is used frequently in daily life, especially during sports or workouts, its important to perform stretches to aid in the strength, mobility, and function of these muscles.

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    Exercises For Lower Back Muscle Strain

    WatchHamstring Exercises for Low Back Pain Relief Video

    A complete back exercise program consists of stretching and strengthening the low back, abdominal, and lower body muscles, and also includes regular aerobic conditioning. Specific exercises should be prescribed based on individual needs. The program that works best will largely depend on factors such as fitness level, specific back pain diagnosis, and personal preferences.

    What Not To Do For A Pulled Back Muscle

    When your back hurts, you probably reach for a bottle of painkillers such as NSAIDs and get in bed or crash on the couch. Or you go to the doctor, who may prescribe muscle relaxants.

    Im not a fan of Big Pharmas pills.

    For one, both NSAIDs and muscle relaxants come with side effects. Some are just annoying, while others are downright dangerous.

    Muscle relaxants like the popular Flexeril can cause:

    • dry mouth or throat
    • loss of appetite, stomach pain, nausea
    • diarrhea, constipation, gas
    • muscle weakness

    And NSAIDs come with their own long list of dangerous side effects, the worst of which is an increased risk of heart attack or stroke.

    For short-term pain relief, I recommend natural painkillers.

    But there are other ways to relieve the pain and speed up the healing process.

    Key takeaway: Big Pharmas solutions fall short when it comes to pulled back muscles and may even cause serious side effects.

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    Iii Apply A Cold Pack

    For the first 48-72 hours, carefully apply a cold pack to the area to reduce any inflammation present. Protect the skin from any risk of ice burn with a thin towel before applying the pack. Apply for 20 minutes and use every 1-2 hours as needed.

    Caution:Not everyone benefits from a cold pack. If you find applying cold only numbs your pain while you are still stiff, then either reduce the length of time you apply it, or avoid cold treatment. Some people are more likely to feel even stiffer with cold treatment. The goal is to relax the muscle, not shock it.

    I recommend that you go with what works for you. Personally, I prefer heat instead, but everyone has their own preferences.

    Takeaways About Pulled Back Muscles

    How to Use a Lat Stretch to Relax Tense Back Muscles

    Key takeaway #1: Pulled lower back muscles can be extremely painful, but rarely require medical intervention.

    Key takeaway #2: Several lifestyle factors could put you at greater risk for developing a pulled muscle in your back.

    Key takeaway #3: Prescription and over-the-counter medications can often do more harm than good when treating a pulled back muscle.

    Key takeaway #4: You can speed up recovery and reduce pain with a few simple at-home remedies: cold and heat therapy, natural anti-inflammatories, rest and stretching.

    Key takeaway #5: To reduce your risk of pulling a back muscle in the future, focus on cleaning up your diet, reducing stress levels and making sure your back is properly supported.

    Editors note: This article has been reviewed by a member of our medical advisory board. The content provided is for informational purposes only and should not be construed as medical advice. Please consult with your physician if you have any questions about your health.

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    How Goodpath Can Help

    A back strain can be a painful and frustrating situation. These movements are designed to lessen your discomfort from the injuries.

    In addition to these exercises, there are other solutions that can help ease your back pain.

    Take Goodpaths personalized assessment today. After analyzing your answers, we will build you a personalized treatment plan based on your medical history, your symptoms, and your lifestyle.

    Strengthening Exercises For Low Back Pain

    There are many kinds of exercises to develop or improve lower back and core muscle strength. Common recommendations include Pilates, yoga, and tai chi, as well as working with a physical therapist or other health care provider who uses a customized exercise program.

    Examples of two strengthening exercise programs that may be recommended include:

    • The McKenzie Method focuses on alleviating musculoskeletal pain by gradually altering how the body moves naturally.

    Adherence to exercise is one of the main factors for long term rehabilitation, so it is advised to choose an exercise program that is comfortable and enjoyable enough to do on a regular basis.

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    Reflexively Chronically Tight Muscles Are Painful To Stretch

    Normal muscles may have some pain but not to the same extent. I have always hated stretching my hamstrings and hips. I didnt mind stretching other muscles, but hamstring stretches were uncomfortably painful. At that time, I would have preferred running for miles than trying to stretch my hamstrings.

    I grew to despise and avoid stretching my hamstrings because I hated the painful pull. The pull was not even at my hamstrings, it was in the back of my knee and into my calf more. What I believe now was happening was that the sciatic nerve was somehow being overstretched too by the unrelenting chronic contraction in my hamstring during stretching.

    Stretching And Strengthening Exercises

    Stretching and excercise : KitchenConfidential

    Youll want to be very careful your first couple of days, but some light stretching can often reduce pain from a pulled muscle in your lower back by relieving tension. Include both strengthening and stretching exercises.

    Try this easy stretch while lying in bed. Gently raise your knees from the bed to your chest, then put a slight pressure on your knees for a light stretch in your lower back.

    This stretch can help relieve muscle spasms in your back faster than waiting for them to resolve on their own. The stretch should not add to your pain.

    Remember to listen to your body.

    Sometimes, back support compression braces can be useful during the healing process. This help keeps your spine stable and can help you from further irritating your lower back when you twist or bend throughout the day.

    Compression can also assist in reducing swelling after an injury, so compression braces may be useful.

    I dont recommend you wear a compression brace all day, though just for a few hours or when you know youll be most active.

    Keeping it on for too long can keep you from healing fully, as you need to be able to strengthen those muscles in order to recover.

    Key takeaway: To help your body recover more quickly and reduce pain from a pulled back muscle, alternate cold and heat therapy, use natural anti-inflammatories, get some rest and try gentle stretches.

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    Exercise To Loosen Muscles

    Although it may seem counterintuitive to exercise when lower back pain is causing you grief, the right kind of movement can help eliminate the discomfort. Its always important to consult your physician before you engage in exercise when you have pain, but this conversation is well worth having if youre suffering.

    First, you should keep in mind that not all exercise is beneficial in combating back pain. Try to avoid toe-touch exercises and sit-ups, which may add to the stress on your spine instead of relieving it. Leg lifts are another exercise to stay away from when you are hurting. If your core is not strong, leg lifts could be too demanding on your body if youre already experiencing pain.

    Several types of exercises can be useful when you need to relieve back pain. Partial crunches can aid in strengthening your core without applying too much pressure to the area. Slow and controlled wall-sit exercises may also be useful. Other repetitions to consider include bringing each knee to the chest in succession, pelvic tilts, and swimming.

    How To Prevent Jaw Tightness

    Stress and anxiety are among the most common causes of jaw tightness. Addressing these problems will go a long way in helping alleviate a stiff jaw. Studies have shown again and again that daily exercise is a great stress reliever. Even a brisk daily walk will help.

    Other ways you can reduce the occurrence of jaw tightness from stress include:

    • Meditation
    • Yoga
    • Deep breathing

    Also, avoid overusing your jaw muscles when eating. If youre experiencing jaw discomfort, avoid foods that require a lot of chewing, such as carrots, steak, nuts, and taffy.

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    You May Need To See Your Doctor For These Potential Underlying Illnesses

    Dont just treat a back spasm as temporary discomfort. It may not merely be muscular in nature as they are often a big warning sign.

    There may be something more serious that you are not aware of. This may be what your body could be reacting to.

    In cases where treatment does not help, it is possible that you may have a disc issue such and a bulge or herniated disc. It is important to know when you should see a doctor to diagnose any serious injury that may be an underlying cause.

    • Herniated Disc

    Getting Active And Hydrated

    How to relax lower back tension

    Staying hydrated is a great way to relieve back spasms quickly. This is even more important if you live in a warm area or your job requires exerting lots of physical energy.

    Generally, experts recommend that you drink eight 8-ounce glasses of water, which is about two litres, or half a gallon of water every day. In reality, your actual water intake would depend on your individual needs, lifestyle, and prevailing weather conditions. Heres a simple table you can use as a reference.

    Source: Healthline

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    Half Lord Of The Fishes

    Also known as Seated Twist posture, Ardha Matsyendrasana helps improve posture and spinal mobility in those with lower back pain. Don’t allow your lower back to collapse as your perform this posture, and remember that a little goes a long way when twisting with lower back pain.

    How to do half lord of the fishes posture: Sit with your legs extended out in front of you . Lift your right leg and place your foot on the ground beside your left knee. Bend your left leg and place the left foot on the outside of your right hip. Ground down through your hip bones, and inhale as you find length through the spine. Hook your left elbow on your right knee as you place your right hand behind you, and gently twist. Stay for 5 to 8 breaths.

    How To Get Relief From A Back Muscle Spasm

    Muscle spasms, often the result of injury, can make for a very tense back. Spasms can occur in any of the body’s muscles, including, of course, the trunk, hips and/or corethose areas where good muscle control and flexibility really matter to the health of your spine.

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    What Can Cause A Tight Lower Back

    Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness.

    Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness. Having poor posture or using incorrect form while lifting weights or having weak core muscles can also play a part.

    There are several other factors that can lead to or complicate a tight lower back. These include:

    • sprains and strains

    Youll typically see improvements within two to six weeks of doing daily exercises. You should see a doctor if:

    • your pain doesnt improve within a few weeks
    • you have intense pain while doing the exercises
    • the pain spreads to your legs

    Also see a doctor if you experience any numbness, swelling, or severe pain. Your doctor can help to determine if any pain or tightness is being caused by an underlying condition.

    There are many lifestyle changes you can practice to help prevent lower back pain. Here are a few guidelines and tips:

    • Adopt a balanced, healthy diet.
    • Maintain a healthy weight.

    Back Exercises For Relieving Muscle Tension And Pain

    How To Relax Lower Back Muscles.(No More Holding Back)

    Your back tension and pain may be eased by doing the right kind of exercises, which are those that strengthen your core. Many of the exercises here are taught by physical therapists to help make muscles “performers”that is, to prepare them for use in basic functional movements such as pain-free walking, bending, reaching, and more.

    The quick and easy exercise routine outlined here all starts with breathing and body awareness. All of the movements are performed while lying on your back.

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