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Method 3: Easing Tight Back Muscles with Hydration, Rest, and Meditation
1. Stay hydrated to promote muscle relaxation. Keeping your cells supple by drinking plenty of water can promote relaxation. Drink water when you are thirsty, with and between meals, and before and after exercising. You should try to avoid drinks with sugar, artificial sweeteners, or caffeine. Instead, focus on getting enough water each day to promote hydration and relaxation.
2. Rest your back muscles after a long day. Sometimes your back muscles become tense from constant movement or the stresses of daily life. Give your back a rest by spending some time lying down and relaxing. You can also rest your back by engaging in gentle exercise like a leisurely stroll.
Make sure to lie on your back with your knees propped up on a pillow when you’re resting. This will help to reduce the pressure on your back.
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3. Use meditation to relax your mind and your muscles. Meditation is a great way to relieve tension throughout your body. When practiced regularly, meditation can help ease tense back muscles. You may gain relief by meditating for just 15 minutes a day.
Begin by meditating for 15 minutes at a time, 3 days a week.
Try building up to a daily practice of 15-30 minutes.
You can try a meditation app, simply sit and focus on relaxation, or close your eyes while listening to soothing music.
Try giving yourself 1 or 2 rest days between workouts to help your back muscles relax.
Seeking Professional Help for Tight Back Muscles
4. Use massage therapy for deep relaxation of your back muscles. A licensed massage therapist can help facilitate muscle relaxation. Seek out a licensed professional in your area and schedule a massage therapy appointment. Shoot for a 30-45 minute appointment to begin with, and pay close attention to how your body responds. If you find the therapy induces muscle relaxation in your back, you can schedule regular appointments with your massage therapist.
You might consider finding a massage therapist who is certified in rolfing, which is a form of deep tissue massage.
5. Try acupuncture if tense back muscles are causing you pain. Acupuncture can help relax tense back muscles, easing the pain that is often associated with a tight back. Consider making an appointment with a local acupuncture professional to ease your back muscles.
Some health insurance plans may cover acupuncture. Call your provider to see if these services are covered.
Many acupuncture professionals hold community clinics where services are performed for a reduced cost. Ask local professionals if there is a community clinic in your area.
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6. Ask your doctor about physical therapy. Sometimes a physical therapist can help patients achieve muscle relaxation through supervised exercise and therapy. Make an appointment with your primary care provider and explain the ways in which tense back muscles are affecting you. Ask your provider if physical therapy is a good option for you and, if so, set up an appointment with a physical therapist.
Before scheduling your appointment, contact your health insurance provider to gain a detailed understanding of what types of therapy are and are not covered by your healthcare plan.
A medical professional can help you figure out and address what's causing your discomfort.
You may also look into borrowing a TENS (transcutaneous electrical nerve stimulation) machine from a physical therapist. The machine requires placing electrodes in specific locations on your back and then shocking those areas with a mild electrical current, which may help to promote muscle relaxation.
7. Exercise caution when using medication. Some medical professionals may prescribe medication to help you relax your back muscles. While medications like muscle relaxants can be helpful, certain medications can be addictive and/or harmful. Always take medication exactly as prescribed by your doctor.
Try taking a dose of ibuprofen for back pain or take 200 to 400 mg of magnesium citrate, which acts as a muscle relaxant. Follow the manufacturer’s instructions for use.
In this final section, I told you how to relieve back tension with meditation, water, and rest. And when you should consult a specialist for back tension. All this is in the newsletter.
Artemus Vazhui