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Quick Steps
Apply a heating pack to your back to relax your muscles and reduce pain.
Do yoga poses like the cobra, bridge, or downward-facing dog.
Perform a knee-to-chest stretch to reduce tension in your lower back.
Try massage therapy or acupuncture if you’re suffering from chronic back pain.
Method 1: Relaxing Back Muscles with Heat and Cold
1. Try a heating pad to relax muscles with dry heat. Heat therapy is an inexpensive and effective way to relax back muscles and potentially relieve pain. A heating pad can help facilitate the stretching of back muscles and decrease stiffness in your back.
Adjust the heating pad temperature to “warm,” as a “high” setting can cause burns.
Place the heating pad on the area of your back that needs relaxation for no longer than 20 minutes.
You can apply a heating pad to your back muscles up to 3 times each day.
2. Relax your muscles with a hot bath. Soaking in a hot bath can help ease tense back muscles. Fill your tub with 100 °F (38 °C) water. Step into the tub and soak for 10-20 minutes, depending on your schedule and preference.
Grab a book, line up the latest episode of your favorite podcast, or turn on some tunes before stepping into the tub.
Try adding Epsom salts to your bath to aid in muscle relaxation.
3. Try infrared sauna therapy if you have access to a sauna. The heat generated by an infrared sauna can help relax tense back muscles. While you can enjoy infrared saunas at three different levels – near, middle, and far – you should use middle-infrared levels to relax muscles in your back.
Begin with 4-minute sessions with a temperature of 160 °F (71 °C).
If you cannot access an infrared sauna, try a traditional sauna with 10-minute sessions at 180 °F (82 °C).
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4. Place a hot water bottle or ice pack on tense areas. An inexpensive, yet effective way to relax back muscles is with a hot water bottle or ice pack, which you can purchase a hot water bottle or ice pack at your local drug store. Fill the bottle with hot water and securely close the cap. Apply the hot water bottle directly to the tense muscles. You can also place a towel between your skin and the hot water bottle or ice pack to create a barrier between your back and the heat or cold.
Opt for ice if you have recently strained your back, as this will help to reduce swelling and pain. Use heat if your back has been sore for a few days.
You can also use a back of frozen vegetables as an ice pack. Just wrap it with a paper towel before placing it on your back.
5. Refrain from applying heat to fresh injuries, burns, or infections. Heat should not be used to relax back muscles if a person is suffering from certain medical conditions. Do not apply any type of heat to back muscles if:
Skin is inflamed, red, or hot
You have an open wound or dermatitis
Any area of the back is numb
You lack sensitivity to heat as a result of peripheral neuropathy or similar neurological conditions
6. Ask a doctor before using heat if you have high blood pressure or heart disease. If you have certain cardiovascular conditions, like heart disease or high blood pressure, you should not use any type of heat therapy before consulting a doctor. Doing so could cause harm and exacerbate existing medical issues.
In this method, I've explained how to relax your back muscles. If you've been working hard at work, or you've had a tough workout and need to relax your muscles, read on for more valuable tips.
Artemus Vazhui