What can I do about my constant tight lower back?

tight lower back

Constant pain in your lower back might seem like a normal part of life, especially as you get older. However, what if we told you there is something you can do to help reduce and prevent a tight lower back? No, we’re not trying to sell you on some miracle cure. It’s a lot more simple than you might think.

A tight lower back is often the result of weak or stiff muscles in your back, abdomen and upper legs. The muscles might grow weaker or stiffer as a result of a sedentary lifestyle. Sitting at a desk for hours on end or spending all your free time on the couch are examples of such a lifestyle.

Tips for preventing a tight lower back

You can help improve the strength and flexibility of the back, core and leg muscles simply by becoming more active. No one is asking you to hit the gym and lift weights every day. What you need to do is get up and move. Do some gentle stretches. Take a walk around the neighborhood. Ride a bike. Go for a swim.

If you have a desk job, then get up at least once per hour to move and stretch to help engage your muscles. 

In addition to exercises, you can help prevent a tight lower back by:

  • Improving your posture — Standing, sitting or sleeping with poor posture can increase pressure and stress on your lower back. Make sure you maintain good posture at all times to help reduce pain in your lower back muscles.
  • Improving your diet — A poor diet limits how much nutrients and oxygen your muscles can receive to continue functioning normally. Eat less food that is high in saturated fats, and eat less processed grains, sugar or red meat. Instead, consume more unsaturated fats, lean proteins, whole grains, and colorful fruits and vegetables.
  • Quitting smoking — In addition to a poor diet limiting how much nutrients and oxygen your muscles receive, smoking does too. Smoking affects your heart and lung health, which causes your body to get less of what it needs to operate on a daily basis. Quitting now can help you start a process of healing that can help your back feel better after some time.
  • Listening to your body — When you hold your hand near a flame and feel it start to burn, you pull it away from the flame, right? So, when your back hurts because you spend too much time sitting down all day, why don’t you make a change? Listen to what your body tries to tell you and do what you need to do to help it feel better. If your back is growing sore while sitting, then get up and take a break to move and stretch.

Visit Continuum Wellness for back pain treatment

Do you have a constant tight lower back that makes your day-to-day life uncomfortable? Our physical therapists at Continuum Wellness can help. We can examine your back and develop a personalized treatment routine that can help reduce and prevent tight lower back pain. Contact our team today for tight lower back pain treatment or to schedule an initial appointment.