What can I do about my constant 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. 

For more information, Contact Us Today.

Latest Blogs

Physical therapy for hip arthritis

Physical therapy for hip arthritis

There are more than 300 joints in the human body, which means that there are many areas that can develop arthritis. One of the joints that is most commonly affected by arthritis is located in your hip. Hip arthritis can interfere with your overall quality of life...

6 TMJ dysfunction symptoms you may be feeling in your ear

6 TMJ dysfunction symptoms you may be feeling in your ear

Experiencing head or neck pain that is also affecting your ear? The cause could be dysfunction in your temporomandibular joint, or TMJ for short. TMJ dysfunction is a condition that affects the jaw joint and the surrounding muscles. Though TMJ dysfunction is often...

6 steps physical therapists can take to treat hip pain during pregnancy

6 steps physical therapists can take to treat hip pain during pregnancy

Pregnancy can be an amazing and rewarding journey. That does not stop it from frequently coming with challenges, though. Hip pain, in addition to other kinds of discomfort, is a common occurrence during pregnancy. Hip pain during pregnancy can have many causes. Weight...