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Muscle tension in back can be deeply distressing and profoundly painful. Sometimes, it feels like a persistent, dull ache, and at other times, it hits with sharp, jolting spasms. It's not uncommon to feel a constant nagging discomfort or a sudden stabbing sensation that might extend to the shoulders, neck, or even down the legs.
These muscles can develop tight knots or trigger points, making for a concentrated spot of pain. Often, simply moving can heighten the discomfort, reducing how much we can move freely.
Muscle tension in back can even manifest itself as headaches, weighing down one's energy and spirit. Such pain can truly hamper daily activities, professional commitments, and even restful sleep.
Muscle tension in back: Why does it happen?
Poor Posture: Holding ourselves in an improper posture, like slouching or hunching, can gradually stress our back muscles, resulting in noticeable tension.
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Overuse or Strain: Engaging in repetitive actions or lifting heavy items without using the right techniques can overburden our back muscles, leading to a feeling of tension and unease.
Stress and Anxiety: When we feel emotionally overwhelmed or anxious, our back muscles can tighten up. It's the body's innate "fight or flight" mechanism that makes muscles contract in response to stress.
Sedentary Lifestyle: Remaining seated for prolonged durations, particularly without proper back support, has a tendency to weaken our back muscles, adding to the tension.
Lack of Exercise: Neglecting regular physical activity can cause our muscles to lose their flexibility and balance, heightening the chances of tension.
Muscle Imbalances: When our core and back muscles are not evenly strong or balanced, other areas might bear the brunt, leading to additional tension.
Injury: Suffering an injury or trauma to the back can cause lasting muscle tension as our body endeavors to shield and mend the impacted region.
Dehydration: Not drinking enough water can result in our muscles cramping up or going into spasms, and this includes the muscles in our back.
Sleep Issues: If we don't sleep in a comfortable position or if our sleep is interrupted, it can give rise to muscle tension in our back.
Medical Conditions: Some medical challenges like fibromyalgia, herniated discs, or arthritis can be underlying factors for enduring back muscle tension.
Getting rid of muscle tension in back
Stretching: Engaging in gentle stretches can serve as a calming way to relax and elongate those tense back muscles. Exercises such as the cat-cow stretch, child's pose, and the cobra stretch are beneficial.
Heat and Cold Therapy: Using a heating pad or a warm compress on the affected area for about 15-20 minutes can enhance blood circulation and soothe the muscles. On the other hand, an ice pack applied for the same duration can help diminish inflammation and offer a numbing effect.
Massage: Seeking the expertise of a professional massage therapist can pinpoint and alleviate specific areas of tension. Even a self-guided massage using a foam roller or tennis ball can offer a moment of relief.
Over-the-Counter Pain Relief: Opting for non-prescription pain medications like ibuprofen or acetaminophen can provide a temporary respite from discomfort.
Proper Posture: It's essential to uphold good posture, both while sitting and standing. Making ergonomic tweaks to your workspace, such as incorporating an ergonomic chair or a standing desk, can be beneficial.
Exercise: Committing to regular physical activity can fortify back muscles and enhance their flexibility. Exercises that bolster the core, like planks and bridges, are particularly helpful.
Stress Reduction: Embracing relaxation practices such as deep breathing, meditation, or yoga can aid in managing the stress that often heightens muscle tension.
Hydration: Ensuring you're well-hydrated by drinking ample water can ward off the onset of muscle cramps and spasms linked to dehydration.
Sleep: It's crucial to rest on a supportive mattress and use proper pillows. Emphasizing correct sleep posture can curtail tension as you rest.
Alternative Therapies: Delving into complementary treatments, such as acupuncture or chiropractic sessions, might offer some individuals relief.
Now you know how to effectively combat and get rid of muscle tension in back. If it arises again, consider resorting to a healthcare professional.
