It is difficult to live your life if you have tense back muscles.Physical therapy, stretching, foam rolling, and massage can relax your back.Staying hydrated, practicing meditation, and resting can help you relax your back muscles.Try using a heating pad, hot bath, or hot water bottle to relax your back muscles.If you have back pain that is related to a strain, try using a cold compress to desensitize the nerves, relieve pain, and relax your back.It is possible to relax muscles in your upper and lower back with yoga or gentle stretching.If stretching and heat doesn't work, or if you are suffering from chronic back pain, you should seek professional help.
Step 1: It's possible to relax muscles with a heating pad.
It is possible to relieve pain with heat therapy.The stretching of back muscles can be aided by a heating pad.A high setting on the heating pad can cause burns.For no more than 20 minutes, place the heating pad on your back.You can apply a heating pad to your back muscles up to three times a day.
Step 2: A hot bath is a good way to relax your muscles.
It is possible to relieve tense back muscles by soaking in a hot bath.You should fill your tub with water.Depending on your schedule and preference, you can step into the tub for 10 minutes.Before you step into the tub, turn on some tunes, line up the latest episode of your favorite show, or grab a book.Adding Epsom salts to your bath will help relax you.
Step 3: If you have a sauna, try sauna therapy.
The heat from the sauna can help relax muscles.If you want to relax your muscles in your back, you should use the middle-infrared levels.Start with 4 minutes at a temperature of 160 F.Try a traditional sauna with 10 minute sessions at 180 F.
Step 4: A hot water bottle or ice pack can be placed 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 at your local drug store.Attach the cap to the bottle with hot water.The hot water bottle should be put on the tense muscles.If you want to create a barrier between your back and the heat or cold, place a towel between the hot water bottle and ice pack.If you've recently strained your back, ice will help reduce swelling and pain.If your back hurts for a few days, use heat.A back of frozen vegetables can be used to make an ice pack.Place it on your back by wrapping it with a paper towel.
Step 5: Don't apply heat to injuries, burns, or infections.
If a person is suffering from a medical condition, heat should not be used.If the skin is red, hot, or numb, do not apply any type of heat to the back muscles.
Step 6: Ask your doctor if you have high blood pressure.
If you have a cardiovascular condition like heart disease or high blood pressure, you should not use heat therapy.It could cause harm and make existing medical issues worse.
Step 7: Try yoga to strengthen your muscles.
It's a good way to relax back muscles.Try cobra, bridge, or downward facing dog poses.If you attend a local yoga class you can ask the instructor for suggestions on poses that will help relax your back muscles.
Step 8: Tai chi can be used to relax your back muscles.
Tai chi can help you build strength.It may help reduce back pain over time.Attend a local tai-chi class.For a minimal cost, you can find beginner tai-chi videos online.Ask a doctor before starting an exercise program.Start out with one 30-40 minute session twice a week, and build up to practicing tai-chi for at least 30 minutes each day.
Step 9: Relax shoulder muscles with a shoulder squeeze.
If your back is tight, you can use a shoulder squeeze.Slowly pull your shoulder blades together.Relax the shoulder blades and repeat a few times.
Step 10: It's important to support relaxation.
Some basic stretches can help relax the muscles in your upper back.Try sitting with your legs outstretched and stretching your hands forward in a rounded back stretch.If you want to relieve tension in the upper back, you can hold the stretch for 30 seconds and gently touch your chin to your neck.
Step 11: Relax your lower back with a knee-to-chest stretch.
Easy stretches can be used to relax the muscles in your back.Try sitting in a chair that has both feet on the floor.Pull your right knee toward the chest with both hands.Hold your knee to your chest for 10 seconds and then lower it to the floor.Continue with your left leg.
Step 12: Relax on a mat.
The plastic spikes on the mat are meant to increase blood flow in your back.A release of muscle tension can be experienced by lying on the mat for 10 to 20 minutes every day.You can buy one of these mats for less than $20 online.
Step 13: Stay hydrated to help relax your muscles.
It is possible to promote relaxation by drinking a lot of water.Before and after exercising, drink water when you are thirsty.If you drink with sugar, artificial sweeteners, or caffeine, you should avoid it.Get enough water each day to promote hydration and relaxation.
Step 14: After a long day, rest your muscles.
The stresses of daily life can cause your back muscles to tense.You can give your back a rest by laying down.You can rest your back by engaging in gentle exercise.When resting, make sure to lie on your back with your knees propped up.Reducing the pressure on your back will be aided by this.
Step 15: You can use meditation.
You can use mediation to relieve tension in your body.It is possible to ease tense back muscles by practicing meditation regularly.You can get relief by meditating for 15 minutes a day.Begin meditating for 15 minutes at a time for 3 days a week.Try to practice for at least 30 minutes a day.Try a meditation app, sit and focus on relaxation, or close your eyes and listen to soothing music.Try to take a break between workouts to help your back muscles relax.
Step 16: You can use massage therapy to relax your back muscles.
A massage therapist can help relax muscles.Schedule a massage therapy appointment with a licensed professional.If you want to pay attention to how your body responds, you should have a 30 minute appointment.You can schedule regular appointments with your massage therapist if you find the therapy relaxing in your back.It is possible to find a massage therapist who is certified in rolfing, which is a form of deep tissue massage.
Step 17: If your back muscles are tense, you may want to try acupuncture.
Pain that is associated with a tight back can be alleviated with the help of acupuncture.If you want to ease your back muscles, make an appointment with a local professional.It is possible that health insurance plans will cover acupuncture.To find out if these services are covered, call your provider.Community clinics are where services are performed for a reduced cost.Do you know if there is a community clinic in your area?
Step 18: Ask your doctor about physical therapy.
Sometimes a physical therapist can help patients relax their muscles.Make an appointment with your primary care provider to find out how 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 find out what types of therapy are not covered by your healthcare plan.You may be able to borrow a TENS machine from a physical therapist.The machine requires you to place electrodes on your back and then shock those areas with a mild electrical current to promote muscle relaxation.
Step 19: When using medication, exercise caution.
You may be prescribed medication to relax your back muscles.There are certain medications that can be addictive and/or harmful.Do not take medication that is not prescribed by your doctor.If you have back pain, try taking a dose of Ibuprofen or 200 to 400mg of magnesium citrate, which acts as a muscle relaxant.Follow the instructions from the manufacturer.