Tense muscles in your back make it hard to live the well-deserved life you desire. It’s an unwanted discomfort you don’t need. Discovering how to relax back muscles at home will free you from pain, aches, and physical limits related to tense or stiff muscles. Fortunately, relieving tense back muscles at home is as simple as doing some stretches, using free resources, or participating in light exercise classes. The freedom from discomfort, pain, and a limited physical life lies in discovering how to unwind your muscles.
Tight muscles don’t need to be a pain. The Jacksonville Orthopaedic Institute blames old injuries, new trauma, repetitive overuse, or poor posture as the common causes of tension in the back muscles (9). Various methods can relax tense muscles at home.
Dr. Mark Wang from the Desert Institute for Spine Care recommends using ice or heat to relax your back muscles (21). However, ice is best for acute back injuries and exercise stiffness. Meanwhile, adding heat creates better blood flow to the back muscles and healing.
Dr. Mark Wang recommends using these methods to relax your back muscles with ice (21):
Don’t let the ice harm your skin. Wrap it in a kitchen towel or cloth first (21).
Dr. Wang also recommends heat therapy for back pain and stiff muscles (21):
Dr. Wang explains that heat therapy damages your skin, so limit your hot water bottle, shower, or electric heating pad time (21). In addition, only use water you can bear, not boiling water. Meanwhile, consult a doctor before using it if you have a chronic illness.
Researchers at the Bergische University in Germany also warn against using heat therapies under certain health conditions (5). Please avoid using heat therapies if you suffer from heart disease, diabetes, dermatitis, hypertension, or peripheral neuropathy.
Finally, Dr. Wang suggests relaxing back muscles and warming up for exercises with ice and heat (21). Start with heat before you exercise to relax your muscles. Then, use ice to soothe them after training. Only use heat and ice for 10 minutes each.
Read More: Unwind With These Relaxing Yoga Poses While Lying On Your Back
Some daily habits can reduce back pain, relax muscles, and help you overcome the discomforts of living with stiff back muscles. Sometimes, inflammation causes back stiffness and pain, says Dr. Natalie Faith from the Florida Medical Clinic (20).
Mechanical and inflammatory back pain and tension are different (20). Exercise is excellent for both. However, the Pain Treatment Centers of America says you can relax tense back muscles caused by inflammation, by targeting inflammation (3).
Here are three daily habits to relieve tension in your back muscles:
The Premiere Spine Institute explains how building a strong core supports your back (6). The core muscles in your abdomen are closely connected to your back muscles.
An American Journal of Epidemiology meta-analysis analyzed 13 controlled studies related to exercise and lower back pain (13). The severity of lower-back pain was less in exercise groups.
Permar Physical Therapy in Prescott says only two minutes of diaphragmatic breathing reduces lower back pain and tension (11). It also works to warm up for back exercises. So, follow these instructions for relief from tense muscles and pain in your lower back:
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Esha Bhadauria from the KLE University’s Institute of Physiotherapy in India found that spine stabilization can reduce back pain (10). The pain reduction is thanks to muscles relaxing with a neutral spine. Follow these instructions to stabilize and strengthen your spine:
A study in the Journal of Sports Science and Medicine reveals a new truth (12). Your upper body muscles affect your upper back. So, use this exercise to relax your upper back muscles:
Read More: 10 Different Yoga Poses to Relieve Upper Back Pain
Harvard Medical School confirms yoga and gentle stretching can relieve back pain and relax muscles (24). However, seniors and people with trauma or degenerative disorders can injure themselves. Please consult with your physician before attempting stretches.
Yoga stretches are risky if you don’t follow professional instructions. You’ll find video tutorials for yoga stretches that relax the tight muscles in your back. Find only video instructions from trusted yogis.
WebMD recommends the cobra pose to relax tight trapezius and erector spinae muscles in your back (23). These muscles connect to your spine, neck, and various parts of your back, so the stretch will relax tight muscles in your mid-back, lower back, and upper back.
WebMD recommends the corpse pose as a core-strengthening stretch to relax tight back muscles (19). The yoga stretch helps to relax all your muscles by focusing on your core. It’s a full-back relaxation technique and core-strengthening exercise to reduce future stiffness.
WebMD calls the bridge pose the ultimate back relaxer for those with tight back muscles (16). The bridge pose works your back muscles, hamstrings, and glutes. It relaxes your tight back muscles while strengthening your core and working on your neck muscles.
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The Jacksonville Orthopaedic Institute shares three stretch exercises on how to get relief from lower back muscle stiffness and pain safely at home (9). The Institute recommends knee to chest, seated hamstring stretch, and cat stretch exercises for the lower back.
Follow these instructions to achieve the knee-to-chest stretch safely (9):
Follow these instructions to practice the seated hamstring stretch safely (9):
Follow these instructions to do the cat stretch safely (9):
Pain that lasts more than a week with at-home treatments is a cause for concern. The Cleveland Clinic recommends people with long-lasting chronic lower back pain seek medical help (22). Additionally, the clinic recommends you seek help when:
The Premiere Spine Institute also warns against exercise if you have injuries (6). Always get the go-ahead from your physician before starting core stretches and exercises to relax back muscles if you suffered a traumatic back injury or check any of the above facts.
The Premiere Spine Institute warns people against exercise if they have recent injuries or back trauma (6). Always get the go-ahead from your physician before starting any at-home back relaxation techniques if you suffer from a recent trauma or have an old back injury.
Source One Physical Therapy recommends a yoga pose called thread the needle for mid-back pain and muscle stiffness (2). The stretch works the latissimus dorsi muscle in your middle back. Follow a video tutorial to do it safely without overstretching yourself (25).
WebMD recommends the child’s pose to relax the trapezius and erector spinae muscles in your back (7). The trapezius muscles stretch into your neck and mid-back. The erector spinae muscles run along your spine. So, follow a tutorial to complete the child’s pose (17).
The Cleveland Clinic recommends people with chronic lower back pain, degenerative disorders, and coinciding symptoms seek medical help (22). Unexplained weight loss, fevers, digestive issues, numbness, or tingling are more concerning severe causes.
You can relax tight back muscles through various stretches, exercises, and at-home methods that take minutes. However, always speak to your doctor if you have chronic back pain, degenerative disorders, or pain that lasts more than a week with at-home remedies.
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