Tightness and pain in the back are quite common to most people and they make it difficult to do regular tasks. The causes of back pain are many and can range from herniated and ruptured discs, sprain and strains, and even arthritis.
There are several steps you can take to prevent this pain and even heal from it. Now, there is a complex structure of joints, muscles, and other tissues that make up your back, and when you injure any of the parts on your body, you are most likely to experience pain and tightness in your lower back.
Additionally, trauma from a fall, accident, or a sports injury will sometimes cause you to have tightness and pain in your back. On some rare occasions, you might also injure your back while performing routine and daily tasks. Read this article to get some effective ways to treat a tight lower back.
Exercises and Stretching
The lower back tightness can be improved through stretching and other types of exercises that are targeted towards the lower back. It is a good idea to speak with your doctor before you start these exercises and stretching routines.
Here are some great exercises you can do to help ease the pain.
As per the National Institute of Aging, lower back exercise usually involves the following steps.
- Start by lying flat on your back.
- Then stretch out both of your arms from side to side, bend your knees, and keep them flat on the ground.
- With your shoulders, feet, and arms on the floor, lower your knees to the ground on the left side as far as possible and ensure you don’t feel any discomfort.
- Hold this position for around 20-30 seconds then move the knees back to the center.
- Do this again with the opposite side.
- Repeat 3 to 5 times on each side.
Cat and Camel
As per the University Health Services of Berkley, CA, the cat and camel stretch usually helps to reduce tightness and pain on your lower back. In order to perform this exercise, this is how you should go about it.
- Start on your hands and knees
- Then in one smooth and controlled motion, arch your back upward.
- Hold this position for just a few seconds and then slowly lower your back into an inverted position.
- Try and repeat this at least 10 – 15 times.
Single Knee to Chest
This can help stretch your legs and lower back.
- Start by lying on your back and having your knees bent. Your feet should be on the ground.
- Pull one of your legs in, towards your chest till there is a comfortable stretch of your hip and back.
- Hold this position for around 15 seconds.
- Repeat this process on the other side.
- Do this around 5 -10 times on each leg.
This is a common yoga exercise that can also help with your lower back pain. To perform this exercise, you should do the following.
- Start while flat on the ground and on your back. Bend the knees and place your feet flat on the ground.
- Straighten your arms alongside your body, and ensure that your palms are facing upwards.
- Keep your shoulders, arms, and feet on the ground and then raise your hips up towards the ceiling.
- Hold this for around 4-5 seconds, and slowly lower your hips back on the mat.
- Do this around 5-10 times.
Lower back problems can easily be resolved without using any medication, but if the pain has persisted for weeks, then you should consider seeing a doctor for a more effective treatment plan. If you sustained an injury on your back, you should see a doctor immediately.
The doctor is required to do x-rays and other tests in order to check for muscles, ligaments, and joints damage, before finding a workable treatment.