Tight Muscles: 10 Steps to Relax and Reduce Pain
So, going to get a professional massage every day, or even every week is almost always out of the question. However, I can loosen tight muscles now, easily, every day with the Liba Cordless Shiatsu. It’s so easy to use myself and works great to loosen muscles anywhere that’s needed. May 08, · Perform a shoulder squeeze. This exercise will contract the muscles rather than stretch them, but it can provide relief if your upper back is stiff, tight, or sore. Rest your shoulder blades and then slowly pull them back towards each other. Your %(1).
Last Updated: September 21, References. Jason specializes in helping active people get back to hobbies, activities, and sports they love while utilizing an integrated approach to wellness. There are 16 references cited in this article, which can be found at the bottom of the page. This article has been viewedtimes. Lower back tightness is a common complaint among many people. Improving your overall physical and mental health can help relieve lower back tightness immensely.
With the proper care, relief for your tight lower back is within reach. To relieve lower back tightness, try taking a long, hot bath or shower, which will help your muscles loosen and relax.
You can also try lying down on the floor with a tennis ball underneath your lower back and then gently rolling back and forth to alleviate tension. If you're feeling up for some stretching, lie down on your back with your arms out at your sides and your knees bent.
Then, slowly lower your legs to the left or right side as far as they can go to stretch your what is the weather like in macon georgia back. To learn how to do other stretches that will relieve lower back tightness, keep reading! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue.
Spread your arms wide in a T-shape so that your shoulders are grounded to the floor. With your legs together, slowly lower your knees to the left side as far as they can go.
Concentrate on keeping both of your shoulders down on the floor during the stretch. Repeat this stretch for the other side by bringing your knees up to center, then lowering them down to your how to cheat the lottery uk side.
Keep your shoulders on the floor and hold for two minutes on this side. Stretch out the backs of your legs and hamstrings. Lie on your back with your knees bent and feet on the floor. Straighten your left leg and bring it straight up, concentrating on reaching your heel toward the ceiling. Bend your knee and bring your foot back to the floor. On the last rep, hold your leg straight with your heel toward the ceiling for 30 seconds. Repeat this stretch on your right leg. Use the pigeon stretch to open your hips.
Start on your hands and knees. Bring your left knee up toward your chest and lower it to the ground with your foot going toward your right. Slowly bend your torso forward to feel the stretch in your glutes and your hips. Go as low to the floor as you can, putting your forehead to the floor if possible. Hold for about 5 deep breaths, then switch legs and repeat on the other side. Try the figure-4 stretch. Lie on your back with your knees and feet up at a degree angle in front of you.
Cross your left ankle over your right knee and flex your left foot. Bring your hands through and grab the back of your right thigh, pulling back with both hands as far as you can. For an added stretch, roll up a towel and lay it under your hips during the stretch. Use the tail-wag stretch to lengthen your long back muscles.
Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Keeping both knees on the ground, lift your left foot in the air and swing it out toward your left while you look left over your shoulder at your toes.
Part 2 of Use a tennis ball or foam roller to self-massage your back. Place a tennis ball underneath your lower back as you gently lie down on top of it with your knees bent and feet on the floor. Roll yourself slightly and gently around on the ball in the tight muscle groups to alleviate tension there.
Find a foam roller online or at a store that sells exercise equipment. Place the roller horizontally on the floor behind you and lie down on top of it with your knees bent and feet on the floor. Roll yourself up and down how to find my radio code for free the foam roller to alleviate tightness in any tense muscle groups.
Adjust your sleeping positions and use extra pillows. Lying on your back is generally considered the best sleeping position what is cognitive behavioral therapy for depression a healthy back.
Make adjustments with pillows as needed. You want to avoid gaps between your body and your mattress as much as possible. If you sleep on your side, place a pillow between your knees to alleviate pressure on your hips at night. Try heat therapy for fast relief. Heat stimulates blood flow to affected areas on your body and inhibits pain messages to your brain which allows your muscles to relax.
Use a heating pad or hot water bottle the tight areas of your back. Another what is a vice grip is to take a hot shower and aim the water onto your tight muscles. See a physical therapist, massage therapist, or chiropractor. A massage therapist will massage muscles in your back that are contributing to your lower back tightness, and a chiropractor will use massage and manual adjustments to manipulate any areas of your spine that may be unaligned.
A physical therapist will likely recommend strengthening exercises and other treatments to help relieve your pain. Part 3 of What are psychoactive drugs list 30 minutes of cardio 5 times per week. Cardiovascular exercise keeps you in overall good health and releases stress which can contribute to lower back tightness.
Depending on your current activity level, aim to do at least 30 minutes of walking or swimming 5 days per week. When you feel comfortable doing this, try another more strenuous activity like jogging, dancing, or biking for a couple of those days per week instead. Strengthen your core. The strength of your muscles in your abs and back play a significant role in how your lower back feels. Tighten your lower abdominal muscles to bring your lower back to the ground without using your butt or leg muscles.
Hold for 5 seconds and do reps. Try trunk curls by lying on the floor and crossing your arms across your chest. Using your upper abdominal muscles, raise your torso off the floor about 15 degrees, and hold for 5 seconds.
Do reps each day. Other exercise routines such as pilates specifically target your core muscles. Try doing these routines with a DVD or by enrolling in a class. Practice yoga daily or weekly. Yoga combines stretching, strengthening poses, and breathing techniques to increase your overall health and lower stress.
Many poses such as downward facing dog, cat -cow, and extended triangle specifically target your lower back. If you already do yoga weekly, increase to a few times per week or a short daily routine. Even a few classes will give you some basic knowledge to work with on your own at home. Cobra pose and child's pose in yoga are both great stretches for the lower back. You can also sit up straight in a chair, cross your hands on your shoulders, and then twist side to side slowly.
Not Helpful 0 Helpful 3. Include your email address to get a message when this question is answered. Discuss your back tightness with your healthcare provider before trying any of these methods if you have a serious medical issue that may be contributing to your lower back tightness. Helpful 0 Not Helpful 0.
How to Loosen Tight Back Muscles in the Comfort of Your Home and Sofa
Feb 17, · Magnesium is beneficial to relieve tight muscles, soreness, and cramps. Foods that are rich in magnesium include swiss chard, spinach, avocados, nuts, grass-fed dairy, sprouts, sprouted pumpkin seeds, sea vegetables, kidney beans, and dark chocolate. While it is important to eat magnesium-rich foods, it is not enough.
Back pain statistics are staggering. At any given time, 31 million Americans deal with lower back pain, and it's among the most common reasons people miss work, notes the American Chiropractic Association. Sitting at a desk all day, poor posture and a sedentary lifestyle are common causes of lower back pain and tightness.
And, although regular exercise is one of the best ways to prevent lower back pain, intense activity and weightlifting can sometimes cause stiff and sore back muscles. Easing your back lower back discomfort depends on its cause. Stretching, stabilization and self-massage are among the techniques that can help. When it comes to lower back discomfort, it's often not the lower back at all that's causing the problem. Lots of different muscle groups are connected to the lower back, and when one of those muscles is tight it can pull on the lower back and cause pain.
For example, tight hamstrings are a common cause of low back pain. Sitting all day can cause the hip flexor muscles on the front of your pelvis to become shortened, which can also lead to lower back pain. This is why simply doing lower back stretches, although they may provide temporary relief, isn't the best way to treat your lower back pain and tightness.
If tight hamstrings are the cause of your pain, regularly stretching the hamstrings with a move such as a seated hamstring stretch may help. Tight hip flexors cause your pelvis to tilt forward, tightening the muscles of your lower back. Stretch the hip flexors once or twice a day with a kneeling hip flexor stretch for relief.
Too much stretching can actually make your lower back discomfort worse. Stabilizing and strengthening your deep abdominal muscles can provide support for the spine and alleviate lower back discomfort. The dead bug exercise provides stabilization. Massage can help tight muscles release and loosen up a stiff and sore lower back. All you need is a a foam roller. Place the foam roller under your lower back and place your feet flat on the floor.
Using your feet for leverage, roll up and down on the foam roller over the muscles that are tight and tender. When you find a spot that's particularly sore, stop and roll back and forth over the spot.
Then move on to the next spot. Do the same thing on each of your hamstrings and gluteal muscles. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www.
Connect on LinkedIn. Tight hamstrings can cause lower back pain. The Truth About Back Pain. Keep your back straight during a hamstring stretch. Stretch Your Hamstrings. How To:. Sit on the floor with your legs extended in front of you. Bend your right knee and place the sole of your right foot on the inside of the left thigh. Extend the top of your head toward the ceiling, then fold forward over your extended leg. Fold from the hips, instead of rounding the back, to keep a straight spine. Only go as far as you are able to go without rounding the back.
Place your hands on the floor on either side of your calf or reach for your foot. Hold for 20 to 30 seconds, then switch sides. Stretch Your Hip Flexors.
Get down on your right knee with your left knee bent in front of you at a degree angle and your foot flat on the floor. Place your hands on your hips and maintain an erect spine. Keeping your hip points facing forward, begin to lean forward until you feel a stretch along the front of your right thigh.
Stabilize Your Spine. Lie on your back on an exercise mat with your knees bent and your feet flat on the floor. Raise your arms straight above your chest. Raise your legs so your thighs are perpendicular to the floor and your shins are parallel to the floor. Press your entire back into the floor and contract your abs.
Lower your right arm toward the floor over your head at the same time as you extend your left leg, not allowing it to touch the floor. Keep your core muscles contracted as you bring your arm and leg back to the starting position. Extend your left arm and right leg, then come back to center. Repeat 10 to 20 times. Massage Your Back.