How to relieve tense lower back muscles?
Nearly everyone experiences tense lower back muscles every now and then. In most cases, the causes are not something to worry about. The tension may just be a result of a poor posture, intense workout, prolonged sitting, or uncomfortable sleeping position. However, the constant and extended tension can lead to excruciating pain. Being a common and non-serious condition does not make a strained back less painful.
If you want a simple and cost-free remedy to tense lower back muscles, you can try self-massage at home. This can also serve as a way to prevent back pain recurrences, reduce backache severity, manage fatigue, relax, and more.
Learn more: Top 6 Health Benefits Of Self-Massage
Here are three exercises that help you to relieve tense lower back muscles.
How To Relieve Tense Lower Back Muscles
NB! We strongly recommend that you consult with your doctor before trying any of these exercises to relieve tense lower back muscles.
You barely need to prepare anything to do a self-massage for tense lower back muscles. You can do it in your living room, bedroom or patio. It simply requires a clean and flat surface where you can lie down. Your floor will do but a yoga mat will surely help.
Video: No 1 self-massage exercise to relieve tense lower back muscles
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To test the activity, you can try sitting on the floor or mat. Close your fists and place them on the sides of your lower spine with your knuckles facing your body. Walk your knuckles up and down your lower back. Do this for as long as you want.
Next, put your left hand on your side and use your right hand to reach the area between your spine and left shoulder blade. Press using your knuckles. Do the same thing on the upper right side of your back using your left hand.
If you haven’t exercised for a long time, you should do light stretching exercises beforehand. If you are ready, proceed to the steps for different self-massages for your lumbar region.
Steps for relieving tense lower back muscles.
- Lie down on the floor or mat.
- Bend your knees, put the soles of your feet together, and let your knees drop to the sides.
- Then, raise your lumbar region and place your fists underneath with your knuckles facing upwards.
- Next, put your weight on your fists.
- After that, move your knees to the left and right.
- As you move your knees, move your knuckles alternately underneath as well, covering your lumbar region and hips. It’s like walking them through those areas.
- If you feel any discomfort, let your knuckles stay longer in the same area.
- Little by little, move your knuckles towards your upper back.
- Once you have reached your limit, place your right hand on your side and put your left hand between your spine and right shoulder blade.
- Continue moving your knees to the sides and left knuckle underneath.
- Repeat steps 9 and 10 using your right hand for the area between your spine and left shoulder blade.
- Place both your knuckles on the sides of your spine again. Slowly, move them from your upper back down to your lower back.
- Finally, when you have reached your lower back, slowly stretch your legs and put your hands on your sides.
Only your knees and knuckles should be moving. The rest of your body should be relaxed. You can refer to the following video on how it should be done properly.
If your knuckles feel strained, lessen the body weight it carries by keeping your feet closer to the ground. If you are thin and/or lightweight, raise your feet a little higher. This helps add to the body weight carried by your fists underneath.
The pain in your lumbar region triggered by the self-massage means that you have tense lower back muscles or micro infections on your body. On the other hand, the tension on your middle and upper back means that the energy distribution in your body is disturbed. This may explain why you easily feel tired.
Video: A massage to relieve tense lower back muscles with tennis balls
If you find it uncomfortable to use your knuckles, you can opt for tennis balls instead. You can watch the following video on how to properly do the above-mentioned steps but replacing your knuckles with two tennis balls.
Learn more about this exercise: A Massage For Lower Back Tension (Exercise With Tennis Balls)
Another option is to go hands-free. To do this, you can try the following steps.
Video: An exercise for relieving tension in the lower back
- Lie on your back.
- Bend your knees and clasp your hands around your knees.
- Then, move your knees on the sides.
- Next, pull your knees away from your body while you continue moving them to the sides.
- Repeat the same movement and apply the same pressure when you feel discomfort or stiffness.
- Lastly, unclasp your hands and put them on your sides. Slowly stretch your legs as well.
All the self-massage exercises for tense lower back muscles described here are safe to apply if you don´t have a serious medical condition. You can choose how fast or slow you move your knees and knuckles. You can also decide how long each session should be. You can apply them to relieve your tense lower back muscles whenever you feel the need to. In fact, you don’t have to wait for tense muscles before trying the exercises. Just keep in mind that after each self-massage session, you should try to enjoy the instant relief.