Back problems such as pain and stiffness are some of the most common musculoskeletal complaints. Whether you have an active or sedentary lifestyle, back problems are relatively common in the general population. Back stiffness involves reduced flexibility of the spine and may be associated with back pain since stiffness of the muscles may also lead to sore muscles and muscle strain. If you are experiencing muscle pain in your back in the morning and you have difficulty moving your trunk, then you may suffer from back stiffness and need a visit to your local Lutz chiropractor.
Back stiffness is relatively easy to manage and most conventional treatments are effective in dealing with the problem. If you are concerned about stiffness in your back, the following are simple, yet effective ways to cope with back stiffness:
- Back massage
Getting a relaxing back massage is one of the most effective ways to manage stiffness of the back muscles. Massage helps the muscle relax and gain better flexibility. It also breaks muscle knots that are mainly the cause of muscle spasms and stiffness. Be sure to indulge in a relaxing massage every week to prevent and manage stiffness.
- Warm bath
Soaking in a tub of warm water is also another relaxing way to manage back stiffness. The warm temperature relaxes the muscles and dilates the blood vessels for better circulation to the muscles. After a day’s work, getting a warm bath with aromatherapy can help you gain better sense of well-being.
- Hot and cold packs
For immediate relief from back stiffness, you can apply cold packs for 30 minutes over your back to reduce muscle soreness. After which, you can apply hot packs for another 30 minutes to relax the muscles further.
- Stretching exercises
Warm bath, hot and cold packs and massage are short-term managements for back stiffness. If you want more long-term treatment, employing stretching exercises can help you reach your goal. Stretches make the muscles more flexible and also prevent spasms. However, make sure to employ stretching exercises properly because incorrect techniques can lead to further muscle stiffness. Stretches should be held for at least 20 seconds and prevent jerky motions to prevent muscle injury and spasms. The following are some of the effective stretches for the back muscles:
- Reach for the sky
This involves extending the arms upwards as if reaching the ceiling. Keep your feet flat on the ground and feel the stretch on the muscles along the spine.
- Side stretch
Stand straight with the feet hip-width apart. Place your hands on your waist for balance. Bend on your waist to your right side and hold for 20 seconds. Stand straight and repeat on the left side.
- Chiropractic care
For long-term results, chiropractic care may also be sought. This especially helps you identify spinal subluxations that may be causing your back stiffness or can just help you manage stiffness safely and effectively. Chiropractors may employ a combination of chiropractic adjustments, massage, physiotherapy and exercises for a holistic way to manage stiffness.
Never neglect back stiffness because this may lead to reduced range of motion and further limitations in mobility.