How to Deal With Muscle Stiffness and Strain?

Muscle stiffness

Stiffness of the back musculature occurs when the fibers of the tissue contract, and therefore become shortened, and then retain this tightened position due to loss of normal function.

Causes

• Emotional or heavy physical stress can translate to stiffening of the back
• Tension which remains for too long can lead to repetitive strain of the musculature and thereby set off a pain/spasm cycle of extreme stiffening
• Improperly performed movements

Measures to counter stiffness

• Lie on your belly, while your head rests on your lower arms
• Raise your forehead, look upwards and stretch your hands backwards
• Let your weight rest on your chest
• The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin
• Move your belly further backward as if someone is pulling your arms
• If you cannot raise your chest any further, you put your hands and your arms next to your chest on the mat without losing the bend
• Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward
• Relax your lower back and bear your weight with your arms
• The buttock muscles remain relaxed during the exercise
• Move your chest further upwards with every breathing out. At the same time move your head backwards.
• The shoulders are broad in front and the shoulder blades remain low
• Take a walk
• Make it hot- moist heat can help a stiff back.
• A good mattress- A mattress that provides firm support is usually kinder to your back

Muscle Strain

Muscle strains and lumbar sprains are the most common causes of low back pain.

What causes muscle strain?

A low back muscle strain occurs when the muscle fibers are abnormally stretched or torn.

Common symptoms of a lumbar strain or sprain

• Pain around the low back and upper buttocks
• Low back muscle spasm
• Pain associated with activities, and generally relieved with rest

Some other well known factors that contribute to low back pain include:

• Poor conditioning
• Obesity
• Smoking

Treatment

The first step in the treatment of a lumbar muscle strain is to rest the back

• Physical therapy
• Medications

Two types of medications are especially helpful in treating the acute symptoms of a lumbar back strain.

• Anti-inflammatory
• Relaxation