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How to Get Rid of Lower Back Tightness

author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
How to Get Rid of Lower Back Tightness
Lower back tightness can cause muscle twitching, pain and reduced range of motion. Photo Credit Dirima/iStock/Getty Images

Lower back muscle tightness is the cause of a muscle spasm. This can be brought on by a strain, overuse or muscle weakness, according to BetterMedicine.com. If your lower back muscles lack strength, and a stronger back muscle pulls on this weak muscle, it can create tightness or pain. While lower back tightness can be managed at home, occasionally medical intervention is needed to treat this common condition.

Step 1

How to Get Rid of Lower Back Tightness
Rest your lower back muscles. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Rest your lower back muscles. Lie in a comfortable position that reduces tension in your lower back and does not twist or bend your spine. Avoid strenuous or physical activities until the tightness is gone.

Step 2

How to Get Rid of Lower Back Tightness
Use cold and hot therapy like this woman is on your lower back. Photo Credit lofilolo/iStock/Getty Images

Use cold and hot therapy on your lower back. Apply an ice pack to your muscles for the first two days for 15 minutes, three times a day. Use a hot compress on the third day.

Step 3

How to Get Rid of Lower Back Tightness
Smoking lowers the oxygen levels in spinal tissues. Photo Credit Wavebreakmedia Ltd/Wavebreak Media/Getty Images

Quit smoking. Smokers have lower oxygen levels in their spinal tissues. This lack of oxygen can delay the healing process.

Step 4

How to Get Rid of Lower Back Tightness
Massage your lower back muscles. Photo Credit Valua Vitaly/iStock/Getty Images

Massage your lower back muscles. Massage helps to relax your lower back and loosen up knots in your muscles. Use your fingers to massage the tight spots in your lower back with gentle pressure.

Step 5

How to Get Rid of Lower Back Tightness
You can also have your doctor diagnose your lower back tightness. Photo Credit Catherine Yeulet/iStock/Getty Images

Make an appointment with your doctor. Your doctor can diagnosis your lower back tightness, provide physical therapy stretches and prescribe medications. In some cases, injections and surgery are used to help improve muscle function and reduce tightness and pain.

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