Reasons Your Back Feels Tight and Stretches to Help

Back pain or tightness can be incredibly uncomfortable and frustrating, especially when it begins interfering with your daily routines and you can’t pinpoint the cause. There are countless underlying causes of a stiff back, from functional issues to certain medical conditions.  

Even though it’s one of the most common medical complaints in the United States, you shouldn’t brush your back pain off as ‘normal.’ It’s important that you make the appropriate lifestyle changes to prevent degenerative issues within your spine and reduce your risk of serious injury.  

Our M.A.T. specialist, Maurice Harden, provides tips to figure out the cause of your stiff back and stretches to help. Continue reading and let go of your tension. 

Possible Causes of a Stiff Back 

Whether you wake up with a dull backache in the morning or have sharp pains with certain movements, there are steps you can take to ease your pain depending on the cause. Any of the following symptoms of back pain indicate you should make some changes to your daily routines: 

• Short, stabbing pains 

• Dull, constant aching 

• Muscle tightness or stiffness 

• Reduced range of motion  

As always, remember to proceed with any new stretches slowly and gently. If stretching causes severe pain or you begin feeling worse than general soreness, place a pause on these movements and contact Dynamic Fitness & Rehabilitation for a full assessment. 

You shouldn’t brush your  back pain off as ‘normal.’  

Here are some possible causes of your stiff back, and different ways you can relieve your pain: 

1. Tight Hip or Leg Muscles 

There are several muscle groups in the bottom half of your body that can disrupt the biomechanics of your spine if imbalanced or dysfunctional. 

Tight Hamstrings 

These large muscles that run down the back of each thigh can easily become tight and fatigued. Tightness indicates the muscles are shorter because they are in a constantly contracted state. This length change can cause issues with the curvature of your lower spine and its alignment with the pelvis resulting in stiffness and/or pain.  

To heal back pain caused by tight hamstrings, the following stretches can help to lengthen and reduce tension in the hamstrings and therefore the back: 

• Standing Hamstring Stretch 

While standing, bend forward at the hips with straight legs but not locking the knees. Try to touch your toes, but don’t strain your legs doing so. For extra support, stand behind a chair and place your hands on the chair to extend your spine while bending. Hold for 20-40 seconds.  
 

• Towel Hamstring Stretch 

Lie on your back, and hold both ends of a rolled-up towel or exercise band wrapped behind one foot. Pull your leg towards your body with the towel, and hold for 20-40 seconds on each leg.  
 

• Wall Hamstring Stretch 

While lying on the floor with your buttocks up against a wall, extend your legs up against the wall. Try to push the knees straight, but don’t overdo it. This stretch is very gentle if your legs are particularly tight.  

Tight Hip Flexors  

The hip flexor, also called the iliopsoas muscle, helps you lift your thigh closer to your body. Tightness in this muscle can cause spinal stiffness and instability. Try these stretches if you think tight hips are causing your back pain: 

• Child’s Pose 

This simple yoga pose feels amazing for opening the hips and the chest. Start by kneeling with your knees and hands on the ground, then stretch backward so your hips or on your heels and bend your forehead to the ground with arms stretched out in front. Try different widths of your knees to see what feels best for you. Hold for 20-40 seconds. 

• Kneeling Lunge Stretch 

Kneel on the ground and place one foot in front of you. Make sure your ankle is slightly in front of your knee. Move the other foot slightly further behind you. Keeping your pelvis tucked under, slowly begin shifting your weight towards your front foot, pressing your hips forward. Hold for 20-40 seconds, and repeat on the other side. 

While tight hamstrings and hip flexors are likely contributing to your pain, there are other muscles within the body that can cause stiffness if not cared for. Visit Dynamic Fitness & Rehabilitation to receive a thorough evaluation and build the best plan of action for your unique body.  

2. Sitting with Poor Posture  

Many of us have desk jobs that require long hours hunched in front of a computer screen. When you sit for a long time without proper posture and breaks, this can cause damage to your back over time as a result of: 

• Greater pressure within the spinal segments 

• Reduced muscle strength within your back 

• Decreased nutrient supply to the tissues within your spine 

If you have a desk job, make sure to invest in an ergonomic setup such as an adjustable chair with lumbar support and a sitting-standing desk. Keep your arms at a 90-degree angle and your feet flat on the floor. Try to adjust your setup so that you are at eye level with your computer screen.  

Most importantly, make sure to get up and move around at least once an hour. Our bodies are not built to stay in one position for extended periods of time.  

Additionally, there are many stretches you can perform at your desk. Build these into your workday to keep your blood flowing and your muscles tension-free. 

• Seated Figure-4 Stretch 

Place one ankle over the opposite knee in a ‘4’ shape. Slowly bend forward from the hips, hold for 20-40 seconds, and repeat on the other leg. 
 

• Seated Forward Fold Stretch 

Keep your feet shoulder-width on the ground. With your back straight, bend forward from the hips and let your arms hang forward. Hold for 20-40 seconds. 
 

• Seated Downward Facing Dog Stretch 

Position yourself for the forward fold stretch, but extend your arms and place your hands on your desk before folding. Hold for 20-40 seconds. 
 

• Seated Neck And Back Bend 

At the edge of your chair with a straight back, place your arms slightly behind you to grasp the edge of the chair. With your abs and trunk engaged, slowly shift your weight into your hands and begin bending backward. Be careful not to let your neck collapse backward. Hold for 10-15 seconds and gently release. 
 

• Seated Hamstring Stretch 

Rest one heel on the floor with your knee straight. Gently lean forward with your low back straight until you feel a stretch. Hold for 20-30 seconds and repeat on each leg.   

3. Dehydration  

Your spinal discs are pads between your vertebrae that absorb shock and distribute force within your spine. These discs are filled with a jelly-like fluid made up of 75% water, meaning it’s crucial that you stay hydrated for your spine to properly function. 

When you become dehydrated, these discs cannot protect and support your spine the way they are supposed to. This puts stress on the spine, which can cause painful swelling and even lead to degenerative diseases.  

Additionally, dehydration can cause muscle cramping. This is because as your body loses water, what’s available is routed away from non-vital organs such as muscles and your digestive system and towards vital organs such as the heart and the lungs.  

Make sure you drink at least half your body weight in ounces each day! 

More Relief > Exercises to Relieve Lower Back Pain 

Stand Tall, Proud, and Pain-Free with Dynamic Fitness  

There are many possible causes of back pain, so if your muscle tightness doesn’t improve with proper stretching, exercise, and lifestyle changes, you should take the time to be evaluated by a professional.  

In most cases, movement can be extremely beneficial for pain relief, but only if you are using proper form and choosing the right exercises for your body. This is why it’s important to work with a trained expert who can give you the necessary tools for success. 

Our experts at Dynamic Fitness and Rehabilitation can help you feel young, healthy, mobile, and free. Book your appointment today - (813) 422-5671!