10 Best Stretches for Mid Back Pain

10 Ways to Loosen Very Tight Lower Back Muscles

Very tight lower back muscles is a fairly common health problem, partially because so many factors can cause it. 

In certain cases, it can be a symptom of an underlying disorder, such as kidney stones or fibromyalgia. Other times, it is either a side effect of sedentary lifestyles or repeated movements.

If your lower back feels tense often, it’s important to listen to your body and take measures to relieve your pain.

 A tight lower back can worsen and lead to more serious problems. It may also influence your day-to-day movements, such as bending down to pick up something from the floor.

Discomfort, spasms, and cramping can follow tightness in the lower back. The pain is always a continuous, dull pain, and your back can feel rigid, tight, and contracted. 

You may also experience tightness in your pelvis, hips, and legs.

tight lower back caused by over-strength exercises or heavy lifting can usually be felt within a few hours. It’s natural to feel some tightness or pain after working out, but it’s usually going to go down in a couple of days.

The tightness can be more common if you do a workout that you don’t usually do or not in the best shape. 

As long as it rises and subsides within a reasonable time, there should be no cause for concern.


10 Ways to Loosen Very Tight Lower Back Muscles

Sports injuries, overtraining, and accidents can make your back feel tight. Even day-to-day tasks such as sitting can cause tightness.

 You also experience tightness in the lower back to compensate for a problem in another part of the body. Strong hamstrings and gluteal muscles can also contribute to this tightness. 

Having poor posture or improper shape when lifting weights or having weak core muscles may also play a role.

Many other factors may lead to or complicate a tight lower back. These include the following sprains and strains, prolonged sitting times, ruptured disks, and obesity.


Usually, you’ll see results within two to six weeks of performing regular exercises. You can see a doctor if your pain doesn’t get better in a couple of weeks. 

Also, see your doctor if, during the workouts, you have extreme discomfort, the pain spreads over your thighs, and you have any numbness, swelling, or serious pain. 

Your doctor will determine if an underlying condition causes pain or tightness.



You may use heating patches to relax your tight muscles and reduce inflammation. 

Since heating patches are often sold over-the-counter, you can buy them easily.

 Electric heating pads work very efficiently, but take note not to sleep with a heating pad.


Magnesium induces muscle relaxation. You will find a lot of magnesium-rich fruits and vegetables.

 Bananas are a great magnesium source, such as peanuts, spinach, almonds, and brown rice. Alternatively, you should take magnesium supplements to increase your magnesium intake, helping relax tight muscles. 

Before taking any supplement, make sure to speak to your doctor.


Frequently squeeze and release your muscles to increase your blood circulation to the region, helping alleviate pain.


It’s necessary to stretch your lower back with protection and care. Be very gentle and vigilant when you have some accident or health concern.

 First, it’s best to talk to your healthcare provider. You can also add some exercises to your everyday routine to strengthen your lower back and enhance flexibility.

If you’re struggling with back pain, yoga might be just what your doctor has ordered. 

Yoga is a mind-body treatment that is often recommended to relieve back pain and the tension that comes with it. Suitable poses will relax and strengthen your body.


Meditation is a perfect way to minimize muscle tension. It decreases the emotional tension to make you feel good physically.

 If you are thinking about how to relax tight muscles after a busy day, you should try meditation during the evening hours.

Find a peaceful place to meditate on. You can lie face-up or sit cross-legged. 

Make sure to alleviate the tension and imagine the loss of your muscles. Pay careful attention to breathing, too.


You can use a strong foam roller to release myofascial on your own. This therapy helps both the targeted lower back muscle and the tissue relax.

Place a foam roller on the floor right under your tight muscle, and put your body weight on it. Then roll your body slowly from end to end until your muscle is loose.


Have a professional massage done to relieve your tense muscles. 

Let professional massage therapists operate on your body because they know how to find and control various muscles and connective tissues. 

Both deep tissue massage and traditional Swedish massage are perfect for calming muscle tension. It would be best if you also did a self-massage for relief: occasionally.

Apply some oil to your sore muscles. Use your hands to massage your region. Let your hands slip softly over your skin. 

It would help if you stimulated the muscle’s maximum length. Keep searching for pressure points and apply firm pressure to achieve successful results.


It may be a very unorthodox way to loosen your tight muscles, but it’s very successful. By letting gravity do its job, you will find yourself in a deeper state of relaxation. Find a bar, tie your knees around it. Then let your torso and arms hang down to the floor. Only hang for a minute, because sitting in this place for a long time will lead to an accumulation of blood in your brain that is not safe.


A hot bath or going to a steam room or a sauna to relax. These options operate by increasing the body’s temperature, which in turn increases your blood circulation.

With increased blood flow, all muscles in your body can receive more nutrients and more oxygen. Spending just 10 minutes in the water, steam room, or sauna will make the muscle wonders work. If you have an injury, make sure to add some ice after a workout before taking a hot bath. It’s much easier to do some stretching exercises while in the water.


Acupuncture is an ancient Chinese technique that works well to help the mind and body relax. The skilled acupuncturist knows about the pressure points and will concentrate on those points to help relax your tense muscles.


Besides, there are also lifestyle improvements that you can practice to help reduce lower back pain. 

Often, if you sit for long periods, set up your workstation to be ergonomically right. You want to be able to sit, stand, and do some gentle stretching while you’re working. 

Set up a yoga mat or any of your work station’s cushions. You could be more likely to do some gentle stretching or drop into a few yoga poses with the right setup nearby. 

A standing desk is another choice. It’s a good idea to balance your work time between these three choices.


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