Symptoms of a tight lower back

Whether your lower back feels tight often or occasionally, it’s important to listen to your body and take steps to loosen tension. A tight lower back can worsen and lead to more serious problems. It can also affect your daily movements such as reaching down to pick up something from the floor.

Tightness in your lower back may be accompanied by pain, spasms, and cramping. The pain often feels like a constant, dull ache, and your back may feel stiff, tense, and contracted. You may also feel tightness in your pelvis, hips, and legs.
A tight lower back that’s caused by an over-strenuous workout or lifting something heavy will usually be felt within a few hours. It’s normal to feel some tightness or soreness after working out, but it will usually subside within a few days.
Tightness may be more likely if you’re doing a workout that you don’t normally do, or if you’re not in the best shape. As long as it peaks and subsides within a reasonable time, it shouldn’t be cause for concern.

1. Hip circles

This exercise increases flexibility, relieves tension, and helps to loosen the lower back and hip muscles. You can also engage your core muscles if comfortable.

Muscles used:

  • rectus abdominis (abdominal muscles)
  • erector spinae (muscles that run the length of the back)
  • pelvic muscles
  • gluteal muscles