Best exercises: 8 ways to relieve back muscle tension, restore flexibility and strength

Engaging in a consistent exercise routine that focusses on strengthening the back and core muscles can prevent and alleviate muscle tension (Image: Canva)

Back muscle tension is a common ailment that can affect anyone, from desk workers hunched over their screens all day long, to athletes pushing their physical limits on ground. The discomfort and debilitating pain that come with tense back muscles can be disruptive to daily life. Whether your back muscles feel tight often or occasionally, it is important to listen to your body and take steps to loosen tension. Fortunately, there are effective ways to alleviate this discomfort and restore your back's flexibility and strength.

Here are a few proven methods to help you get rid of muscle tension in the back, promoting a healthier, more relaxed spine:

1. Stretch it out

Gentle stretching exercises can work wonders in reducing back muscle tension. Incorporate exercises like the cat-cow stretch, child's pose, and the cobra pose into your daily routine. Stretching helps improve flexibility and promotes blood flow, relieving tension in the muscles.

2. Regular exercise

Engaging in a consistent exercise routine that focusses on strengthening the back and core muscles can prevent and alleviate muscle tension. Common back exercises like diaphragmatic breathing, neutral spine and draw in, knees to chest release, and pelvic tilt often help in easing out the pain. Activities like swimming, yoga, and Pilates are also excellent choices. These practices not only reduce muscle tension but also enhance overall spinal health.

3. Ergonomic workstation

If you spend long hours at a desk, ensure your workstation is ergonomically designed. This includes adjusting your chair, keyboard, and monitor to support a natural and comfortable posture. Proper ergonomics can significantly reduce the risk of back muscle tension.

4. Heat and cold therapy

Applying heat and cold to the affected area can provide quick relief from muscle tension. Heat therapy, such as using a heating pad or taking a warm bath, can relax tense muscles. Conversely, cold packs can help reduce inflammation and numb the pain.

5. Massage therapies

A massage from a trained therapist can target and release tension in your back muscles. Various techniques like Swedish, deep tissue, and shiatsu massage can work wonders in promoting relaxation and reducing muscle tightness.

6. Mind-body relaxation techniques

Mind-body techniques like meditation, tai chi, and progressive muscle relaxation can help alleviate back muscle tension by reducing stress and promoting mindfulness. These practices can lower the body's stress response, which is often a major contributor to muscle tension.

7. Maintain proper posture

Maintaining good posture is essential for preventing and reducing back muscle tension. Be mindful of your posture while sitting and standing. Use lumbar support in chairs and consider posture-correcting exercises and devices to help you stay aligned.

8. Stay hydrated and eat right

Proper hydration is crucial for maintaining muscle health, as dehydration can lead to muscle cramps and tension. Ensure you're drinking an adequate amount of water daily. Additionally, a balanced diet rich in nutrients, especially magnesium and calcium, can help maintain healthy muscles.