Let’s confess that it’s no fun to have low back pain, especially if you wake up with it in the morning knowing you have a day of work ahead. Therefore, we think you should perform stretches for the tight lower back for a few minutes each morning.

A tight lower back can deteriorate and lead to more severe issues. It can impact your regular motions and make it difficult to perform daily tasks, such as reaching down to pick something up off the floor. 

Causes of A Tight Lower Back

  • Trauma (car accident, fall, or sports injury)
  • Herniated or ruptured discs
  • Radiculopathy
  • Sprains and strains
  • Skeletal abnormalities
  • Sciatica
  • Spinal stenosis
  • Poor posture
  • Arthritis
  • Obesity
  • Psychological stress

In less common situations, tightness and discomfort in the back may result from an underlying problem. There are some probable causes, such as follows:

  • Tumors
  • Infections
  • Kidney stones
  • Abdominal aortic aneurysm

11 Exercises and Stretches You Can Perform to Relieve Lower Back Tightness

Reduced stiffness and discomfort can improve by stretching and other exercises on the lower back.

Some workouts which can alleviate density include:

  • Lumbar rotation
  • Cat-Cow
  • Single knee to chest
  • Bridge pose
  • Hip circles
  • Windshield wipers
  • Reclining single-leg stretch
  • Pelvic tilts
  • Child’s pose
  • Legs-up-the-wall
  • Corpse pose

Take Note: Before starting a new workout or stretching program, you should consult your doctor. They can provide you useful tips on how to prevent moving pain or excessive backpressure.

Treatment For Tight Lower Back

Some self-care remedies might assist with a tight lower back:

  • Heat: Heat can boost blood flow to relax your muscles and reduce joint discomfort. 
  • Ice: Blood vessels may be constricted to minimize discomfort and inflammation reduced.
  • Activity: As bedrest may aggravate rigidity, continue to move with mild activities such as yoga. Avoid tasks involving bending your back or lifting heavily.
  • Pain Medication: Over-the-counter pain medications — including aspirin, ibuprofen, naproxen, and acetaminophen — may assist with pain and tightness.
  • Relaxation Methods: Meditation, deep breathing, and tai chi assist some people to relax their lower back, reducing tension and pain.
  • Massage: Massage treatment tailored to relax the muscular tissue to minimize unpleasant contractions and spasms.

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