Muscle Tightness In The Back – How To Fix It
Symptoms of Muscle Tightness
You might notice that your back feels a bit tight or painful occasionally. It might be the start of some serious back issues. Over time if nothing is done about the tightness, pain can get worse. Muscle tightness can also be accompanied by spasms and cramping making daily life hard.
Why does muscle tightness happen? Generally this can be caused by overworking your back by lifting heavy objects or the complete opposite– not getting enough exercise. A fit person should only experience tightness for a few hours to a day, but if you continue to experience muscle tightness or pain then you should consult a specialist.
How to Fix it
The first thing you should try is icing or heating the problem area. Heat will increase your blood flow which can help muscles get what they need faster and ice constricts blood vessels causing a numbing effect. If ice or heat doesn’t fix it then try getting a massage or try some meditation with controlled deep breathing. If all else fails then you’ll have to resort to stretches and exercises that are sure fire ways of defeating muscle tightness.
Simple Exercises to Reduce Muscle Tightness
Windshield Wipers is an exercise that helps to relieve tension and tightness in your back while also helping to stretch your hips. Start on your back with your arms out on your sides to stabilize yourself. Bend your knees and lift your legs into the air in front of you, almost as if you were sitting in a chair. Exhale, then slowly drop your knees down to your right. Inhale and return your knees back to infront of you. Repeat the exercise on both sides for about a minute.
Cat-Cow is a common yoga pose that increases the flexibility of your spine. Start off on your hands and knees with your back straight as if you were a table. Then inhale as you look up and drop your stomach toward the floor. Exhale as you look down and arch your back toward the ceiling. Do this for about a minute then take a small break.
Child’s Pose is another common yoga pose that helps take pressure off your lower back to relieve pain. Start on your hands and knees with your back straight once again. Slowly move back so you’re sitting on your heels while hinging at the hips to fold forward. Keep your hands extended in front of you and your back straight. Then allow your body to completely relax. Hold the pose for about a minute then repeat 1-2 times more after a small break.
Corpse Pose is the easiest pose to do and it allows your muscles to completely relax, releasing any tension they may have had. Start by lying on your back with your arms at your sides, palm up. Spread your feet a bit wider than your hips and allow your toes to splay outwards. Breathe deeply and relax your entire body. Stay in this position for about 20 minutes or longer depending on how you feel.