General Health

Exercises & Stretches To Get Rid Of Tight Muscles In Your Lower Back

In the hustle-bustle of life, everyone is occupied by personal and professional commitments to win the race of life. Most people don’t look after themselves until they notice something unusual. It could be a minor headache, weight-gain, sprain, or a muscle pull. Looking after yourself is a no-brainer, yet people continue to neglect their health. Instead of ignoring pains or tight muscles in the lower back, try to understand the sensitivity of these issues.

Are routine activities feeling uncomfortable? Does your back feel tight? These are the common signs of muscle tightness. People face difficulty in moving and performing essential functions – sitting, standing, and resting. You might mix it with a sprain in the lower back, but it is different. Muscle tightness in lower back and hips pulls on the pelvis. As a result, it alters the posture and inhibits the opposing muscle group, leading to muscle imbalances.

Therefore, instead of waiting for the muscles to loosen up automatically, assess the symptoms of lower back muscle tightness to seek immediate help.

Symptoms of Tight Lower Back Muscles

Although the pain in the lower back is occasionally occurring, you have to listen to your body. The tight lower back muscles can lead to severe problems, impacting daily movements like bending. Hence, look out for these symptoms and head over to your orthopedic.

  • Waking up with lower back pain for more than a week.
  • You experience muscle stiffness and tightness more often.
  • Persistent pain and stiff lower back in the morning, causing difficulty getting up from the bed.  
  • Lower back stiffness and pain is intensifying.
  • You experience lower back stiffness after sitting for a couple of hours.
  • Alongside the lower back, you feel muscle tightness in legs. Your legs feel stiff, making it difficult to walk correctly.

Soon, you might also start feeling tight back muscles along the spine if you keep ignoring the problems for months.

Types of Lower Back Stiffness & Pain

First of all, understand the kind of back pain you are suffering. Is it spreading across muscles? Is it persistent or gets triggers by moving? Asking these questions helps you determine the type of back pain. If you don’t know about any, we have listed a few examples and types of arthritis below.

  1. Nerve Root Pain: It means a nerve coming out from the spinal cord is irritated, causing pain along the course of the nerve. Since the pain is in the spinal cord, the muscles around it feel stiff and tight.
  2. Chronic Low Back Pain: If you are experiencing mild to severe lower back pain, it can be a chronic back pain. It happens due to excessive fatigue and heavy weightlifting. Unfortunately, it can lead to chronic tight back muscles if you don’t take immediate action.
  3.  Muscle Swelling & Soreness: When the muscle knots – sensitive areas of muscle tighten; it results in swelling. It is common in people with a sedentary lifestyle and poor posture. Besides, you might come across delayed-on-set muscle soreness if you are a fitness freak.

Causes of Lower Back Stiffness

Unsurprisingly, muscle tightness is quite an unpleasant sensation, making you feel short of energy. Before digging into the exercises for loosening up muscles, understand what causes tightness. It will allow you to stay more careful while avoiding all activities that leave you at risk of this problem. Have a look below.

  • It could be an inflammation by a disease or infection.
  • Muscle tightness after a workout or intensive physical activity – swimming, jogging, etc.
  •  Side-effects of medications.
  • Bacterial infection – such as tetanus, meningitis.
  • Lower back spinal cord degeneration due to aging or accident.
  • Lastly, hypermobility and the lack of rest to the body can also cause stiffness.

There are numerous causes for tight muscles in the lower back, but these are frequent ones.

Remedies and Exercises to Loosen Up Tight Muscles in Lower Back

The inability to perform routine activities becomes annoying for people. They are dependent on others throughout the day, which is a pretty unsatisfactory feeling. Fortunately, with a few tips and tricks, you can get back on your feet in no time. Are you wondering how to loosen muscles in the lower back? Here are some exercises and remedies for relieving muscle tightness and enjoy having a pain-free back.

1.    Hip Circles

The goal is to improve flexibility, relieve tension, and loosen the hip muscles. It puts abdominal, erector spine, pelvic, and gluteal muscles at work. You have to stand wide feet with hands on your hips. Move gently side to side by moving your hips and repeat this in 10 circles. You can go anti-clockwise ten times and then repeat it in the opposite direction. Believe it or not, but the straightforward hip pain stretches work like magic, removing the stiffness in a few weeks.

2.    Single leg Stretch

If your lower back is not permitting for standing exercises, give a shot to single-leg stretches. It relieves muscle tightness and stretches your hamstrings, aligning the spine correctly. Thus, your gluteus maximus, abdominals, spine, and a couple of other muscles are at work. Lie on your back, straighten your legs, and gently lift your right leg as straight as possible. Feel free to bend your left knee for some support. Hold your leg or wrap a towel around and stretch like this for 30-seconds. Repeat the same with your left leg for 2-3 times. It causes movements in the lumbar rotation strings, improving the rotatory motion in the lower back.

3.    Pelvic Tilts

It strengthens the abdominal muscles and alleviates lower back pain, increasing flexibility. Lie on your back with knees bent. Lift your back slightly above the ground, ensuring the spine doesn’t touch the floor. Use your core muscles to gently press the spine into the floor while holding it above the ground for five seconds. Repeat this 3-6 times every day. It works as one of the lower back stretches, helping you relax while eliminating all the tightness.

4.   Back Massage

In the case of acute back pains, a massage on the lower back can be soothing. You can hire a professional or ask your siblings for this favor. Use a lotion or natural oil for massing and begin slowly. It will get the blood flowing on the lower back, preventing injuries. Avoid exerting a lot of pressure and communicate your level of comfort beforehand. Once the muscles feel warm, use a gentle kneading on one side of the spine. It targets the lower back pain, loosening the stiff muscles.

5.   Pain Killers & Medication

Despite exercises, people still wonder how to relieve muscle tightness? Perhaps, exercise and massage is not their cup of tea. If you fall in the same category, try using ice and heat packs on your back. Similarly, give yourself a break and rest as much you can since often, muscle tighten due to fatigue. However, if nothing seems to work, you can have painkillers, but only after a green signal from your practitioner.


Unsurprisingly, back pains are frightening. You are running errands one day, while the next day you can’t get up from the bed due to tight muscles in lower back. Therefore, stay careful of them and identify symptoms to ensure it is nothing severe. In case you still fall victim to lower back pains, take enough rest, and then push yourself for some physical activity. After all, there is no magic pill for relieving back pains, meaning you have to give it time to recover.