Low back pain often occurs when you sit in one position for a long time. This happens when you sit in an office for a long time at work, or you have a long meeting and you can’t get out of bed. Because of this, you may also experience stiffness in your back, reduced range of motion in your lower back, and difficulty standing upright.
There are a few things you can do at home to help your back feel better and prevent future back pain (how to relax your back).
A common myth about back pain is that if you have back pain, you should rest or lie down. However, doctors do not recommend bed rest. If you have back pain with mild fatigue, get active. And follow these tips we provide.
After a long day at work, relax your muscles like this
1. Use a heating pad
Try using a heating pad to relax your muscles. Heat therapy is an inexpensive and effective way to relax back muscles and relieve pain. A heating pad can help stretch your back muscles and reduce back stiffness.
Be careful not to overheat or your back may burn.
Place the heating pad on your back and change its position every so often.
You can use the heating pad on your back muscles up to 3 times a day.
2. Try yoga asanas
Try yoga to reduce muscle stiffness. Yoga is a great way to help relax your back muscles. Try a simple pose like Cobra, Bridge, or Downward Facing Dog. You can also get help from a yoga teacher to relax your muscles.
3. Take a hot shower
Take a hot bath to relax your muscles. Taking a hot bath can help relax tense muscles in your back. If you want, you can take a hot shower or even soak in the hot tub for a while. It will really give you great comfort. Try adding Epsom salts to your tub to help relax your muscles.
4. Squeeze the shoulders
Try squeezing your shoulders to relax your shoulder muscles. If you have a stiff upper back, you can help relax these muscles by carrying on your shoulders. Slowly pull your shoulder blades together as you slowly push your chest forward. Move the shoulder blades back to their normal position and repeat 2-3 times.
5. Stretch the upper back
Stretch and stretch your upper back to relax the back muscles. Doing some basic stretches can help relax your upper back muscles. Try to sit with your legs straight and your hands slowly moving forward. You can try holding the stretch for 30 seconds to relieve tension in your upper back.