How Can Tight Muscles Result In Back Pain?

Are you suffering from back pain due to tight muscles? Want to know how can tight muscles result in back pain? You will find a solution to your queries in this article but remember to read it till the end.

We all have specific muscles that we regularly use, especially our core muscles, including our abdominals, oblique muscles and hip muscles.

These muscles help support the spine and allow it to bend correctly. The problem arises when these muscles get too much work or are not appropriately stretched.

What causes muscle tension?

Muscle tissue is composed of long and thin cells that can contract and expand to create movement throughout the body. They are also known as “muscle fibres”. These muscle fibres have blood vessels that keep them healthy and oxygenated.

Muscles can tense up if they are over-used, dehydrated, or have been subject to an acute injury. These muscles tense up because the nerves in the muscles start to lose blood supply.

This causes a pain response from the brain. Tense muscles can cause pain. The body will signal our brain to let us know if there isn’t enough blood supply to the nerves.

Causes and how can tight muscles result in back pain?

Many people’s muscles become tight due to various reasons like exercise, stress, and injuries. Here are five prominent reasons that cause tense muscles resulting in back pain.

Also Read: 11 Reasons for the back of knee pain

1. Too much stress

When your muscles are under too much stress, there is increased tension on the discs between the vertebrae. This can cause disc degeneration, which can result in pain, weakness and general discomfort.

The tighter your muscles become over time, the more likely they will drive you back problems.

2. Excessive exercise

People who perform excessive exercise or other muscle-building moves often have tight muscles that result in back pain.

These exercises involve a great deal of strength, and if you overdo them, you can cause injury.

You must be cautious when building up these muscles, and you should always warm up well before a workout.

Exercises that require a lot of energy are best avoided unless you are experienced, as they are much harder to do.

3. Weak core muscles

A weak core affects many parts of the body. If your stomach muscles are weak, it can make it harder for you to sit up straight. It can also affect your ability to push away from the floor.

The softcore in your abdomen makes it much easier for your belly muscles to hang out, causing bulge and back strain.

4. Muscle imbalances

Muscle imbalances can also lead to tight muscles result in back pain. If you struggle to sit up straight or your back is seriously strained, you should seek help immediately.

Many people think that if they have tight muscles, they will not get enough air. However, this is not true. Although you may be breathing through your mouth, you can still breathe through your nose if your muscles are properly aligned.

If you have a problem with the airflow, your muscles may not be appropriately positioned, resulting in back pain.

5. History of repetitive strain injuries

If you have a history of repetitive strain injuries, you may have a genetic predisposition toward tight muscles.

However, most people who have had damage to one or more joints in their lifetime also show signs of tightness to forces.

This can occur for several reasons, but joint pain is one of the most common causes of discomfort in the lower back.

Ways to fix pain caused by muscle tension

We want to share some tips and techniques to help you loosen those tight muscles. If your back pain is severe, you need to consult a doctor before trying any of these techniques.

If it is, you may be able to use these techniques to help. They are simple enough that you can do them at home.

Hot and cold therapy

There are many ways to fix the pain caused by muscle tension. One of the most popular methods is hot and cold therapy. This technique involves using a heating pad on the affected area or applying ice to the same place.

These techniques can help in reducing pain caused by muscle tension. The treatment needs to start slowly as too much therapy can cause further injury. Patients should be given the right amount of treatment depending on their tolerance levels.

A hot and cold therapy session should not only be used for muscle tension. Other problems such as pulled muscles, sore muscles, and arthritis can also be helped by hot and cold therapy.


Stretching is also an essential part of hot and cold therapy. Stretching helps increase the mobility of joints and muscles by allowing different body parts to move more freely.

Among the many types of stretches you can do, these are three stretches we recommend.

1. Prayer pose

This popular position in yoga and helps to stretch tight muscles around the lower back. It can also be helpful when one gets out of bed.

  • Keep your knees and buttocks on the ground.
  • Now, extend your arms outward and stretch your upper body forward. 
  • For maximum effect, hold this position for between 15 to 30 seconds. Repeat the process five times.

2. Pelvic thrust

The pelvic thrust is a move that allows you to reach the deepest muscles in your lower back. It can increase blood flow and help stabilize these muscles for more extended periods.

  • Keep your knees bent and your feet flat on the ground. 
  • Then tilt your pelvis and lower back upward for 30 seconds, or until you feel tired. 
  • Repeat the process in increments of 5.

3. Knees to chest curls

Lower back problems can also affect the lower legs, hips, pelvis and pelvis muscles. This exercise loosens the muscles in these areas to better support the lower back muscles.

  • Keep your body flat on the ground. 
  • Then, with one leg extended, grab the outer thigh and pull the other towards your chest.
  • Hold for 15 seconds and repeat this process five times.

In addition, stretching can help prevent the muscles and joints from becoming stiff and sore. Stretching also improves blood circulation and is suitable for both physical and mental health.


Massage is known to relax the muscles as well as the mind. Moreover, it helps relax the blood vessels and increase blood supply to the muscles and the brain. This enables the muscles to heal faster after a workout. Hot massage can be used before or after a workout session.

Massage is an all-natural therapy that can relieve people suffering from muscle pain caused by muscle tension. Before undergoing this treatment, one needs to seek the advice of a professional masseur to know what kind of techniques will work best for you.

There are various massage techniques available for muscle and joint pain caused by muscle tension. These include traditional massage, acupressure, deep tissue massage, sports massage, and Swedish massage.


These medications will not only relieve the pain but also relax the muscles. These are just a few of the options available:

  • Topical ointments such as ICY hot contain ingredients that can treat the area with hot/cold therapy and pain relief. This may solve minor stiffness or tightness.
  • Pain relief medicines such as acetaminophen or ibuprofen can help reduce the pain. These medications also increase blood flow to the area affected, which in turn will minimize swelling.

When should I see a Doctor?

While these home remedies might work, if the back pain persists for more than a few days, it is time to contact a professional. The problem could be more severe than just tight or stiff muscles.

There will be some tension in your muscles. However, it is important to see your doctor if this starts to impact your daily life.

Q1. Can muscle tension cause back pain?

The increase in adrenaline and cortisol causes a voluntary tightening of the muscles. This is most common in the neck, shoulders and lower spine. Long-term tension in these places can cause back pain, and more specifically, lower back pain.

Q2. What are the symptoms of tight muscles?

Muscle stiffness occurs when your muscles are tightened, and it is more difficult to move, especially after a rest. Muscle pain, cramping, or discomfort are some of the symptoms of tight muscles.

Q3. What happens when you loosen tight muscles?

Tight muscles can restrict mobility and range of motion and prevent you from participating in your favourite activities. You will be more flexible and able to stick to your exercise program when you loosen tight muscles.

My Final Thoughts

Tight muscles and stiffness can cause pain by reducing blood flow to the back muscles. However, there are many ways to get rid of it, including home remedies and physical activity.

If the muscle pain persists for more than one day, you should consult your doctor to avoid serious complications. This will make sure that the pain is not more severe than a tight or stiff muscle.