How to Get Rid of Lower Back Tightness

Low back sport injury and pain
Lower back tightness can cause muscle twitching, pain and reduced range of motion. (Image: 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 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

Exercising - Young fitness woman lying on a yoga mat
Rest your lower back muscles. (Image: 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

Young woman with cold pack on injured hand
Use cold and hot therapy like this woman is on your lower back. (Image: 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

Focus on top of burning cigarette
Smoking lowers the oxygen levels in spinal tissues. (Image: 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

Woman having massage in the spa salon
Massage your lower back muscles. (Image: 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

Doctor giving man checkup in exam room
You can also have your doctor diagnose your lower back tightness. (Image: 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.

Things You'll Need

  • Ice pack

  • Hot compress


Prevent future lower back tightness with a well-rounded workout program that includes strength and stretching exercises.

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