At some point in their life every individual may have experienced tightness in lower back. It is one of the most common complain for which many people consult their physician. Pain and tightness interferes with daily routine activities at home as well in workplace. Tight lower back muscles impair blood flow which leads to pain and spasm.
Patient may have varied range of symptoms like shooting and stabbing pain, limited range of motion, difficulty in standing straight etc. Fortunately in majority of cases the condition is short lived and heals within few days. Lower back tightness can be easily managed at home with massage however in some cases it may need medical treatment.
What Causes Muscle Tightness In Lower Back?
Tightness and pain in lower back occurs if your lower back muscles are weak. Other stronger muscles in back may pull these weakened muscles causing tightness and spasm.
Lower back muscles tend to become weak due to several reasons such as repeated stress and strain or lifting something too heavy, traumatic injury, irritation of nerves originating from the lumbar spine, lack of exercise, inappropriate posture, sleeping awkwardly on mattress.
Occasionally, tightness in lower back may have origin somewhere else in the body as it is seen in conditions related to pelvic organs. In this case women are likely to have the problem due to diseases of uterus and ovaries. Nowadays even children are affected with muscle fatigue as they carry the overloaded schoolbags. Lifting heavy bags produces tension and tightness in muscles of back which results in backache.
How To Relieve Tightness In Lower Back Naturally?
Pain and immobility of lower back is debilitating. Fortunately in majority of cases tightness in lower back does not sustain for long. The condition improves within few days or weeks. Backache and tightness can be treated at home with massage, heat and exercises that are aimed in improving the strength of core muscles in lower back. Anti inflammatory and muscle relaxants and improvement in posture are also useful in reducing pain and increasing mobility.
Rest is essential part of treatment. Lie down in comfortable posture and avoid excessive twisting and turning of spine which may worsen the condition.
Soon after stress and strain or traumatic injury patient should apply cold compresses on lower back. Place an ice bag on the area for few minutes several times in a day for one or two days. After a day, apply heat over the tender area of lower back. Heat encourages blood flow to the muscles and thus relaxes contraction of lower back muscles.
If you are smoker, quit the habit immediately as it reduces the oxygen capacity in the lower back muscles.
Therapeutic massage gives a final healing touch to tightness in lower back. Normally the tight muscles restrict free flow of blood in the muscles. This leads to cramps and spasm and further weakness in lower back muscles. Massage helps to relax the tight muscles, increase blood flow and flush toxins accumulated in the muscles. Massage also relaxes muscles of upper back, hips and buttocks. All of them can trigger strain on lower back. Pelvic muscle massage is also beneficial in relieving tightness in lower back.