Have a contracture in the back It's more common than we think.. Nevertheless, sometimes we don't give it too much importance, despite being a nuisance that can limit our daily activity.
What is a contracture in the back? A muscle spasm It is a contraction of the muscles that occurs involuntarily due to having made an excessive effort that has ended up causing discomfort in the muscles..
In the case of a back contracture, it is the muscles in this area that have been affected by that extra effort that has been made. To reduce the pain and discomfort it causes, it is important to identify how to relieve a contracture in the back and what to do to avoid it.
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Causes of the most common contractures in the back
There are several reasons why you can suffer a contracture in the back, usually related to the acts we carry out every day.
Some of the common causes of this condition are:
- bad position that is repeated frequently, what ends up contracting the muscle. For instance, bend your head too low to look at the computer, repeating the same movement frequently, etc.
- poorly performed exercises in which we jerk a muscle in the back, what can cause a contracture.
- lack of heating before doing sports; if the muscles are not adequately warmed up before straining, discomfort may occur
- Sudden movements and gestures that hurt the back, how to stretch violently, bending over sharply or carrying a heavy object without proper posture,
- Fixed and uncomfortable postures What, for instance, sitting in front of the computer for many hours.
- Stress and accumulated tension in the back muscles. The emotional factor influences the state of our muscles by tensing them, what can make us more likely to suffer a contracture in the back.
Assess what is the possible cause of the contracture in the back and control all those factors that may affect its appearance, it will be important to relieve it and prevent it from appearing again.
How to relieve a tight back
Relieving a contracture in the back is not always easy and, depending on the type of injury and how often it occurs, may require the intervention of a physical therapist to relieve it completely.
Nevertheless, it is possible to follow some guidelines at home to relieve pain and discomfort in the back while waiting for the attention of a professional.
Deflate the area with heat
The heat helps to relax contracted muscles and, so, to reduce the discomfort caused by muscle contractures. That is why deflating the area with heat is a good option..
Yes indeed, it is important to apply heat in short periods of time, approximately from 15 minutes, several times a day with a reasonable time between applications.
Hot compresses or water bags can be used, although a hot bath or a hot shower will also help alleviate the pain. Always remember to protect the area with a cloth or towel to avoid skin burns.
Give yourself a massage to relax the area
A massage can help reduce the discomfort caused by muscle contracture in the back.
If it is possible for you to reach the contracted area with your own hands, you can gently massage it to remove the knot on the back. In case you can't or the pain is very bothersome, it is advisable to go to a specialist in muscle contractures to help you reduce the pain.
Do gentle stretches
When you have a contracture in your back or in any other muscle, it is important not to make sudden movements or stretches so as not to force the area even more.
What types of stretches can be performed? You can practice yoga exercises for beginners, without investments, or any type of stretching in water that helps relax the area.
Practice gentle physical activity to reduce tension in the area
Performing some very gentle physical activity to reduce tension in the area is highly recommended.. Nadar, doing activities in water or walking at a gentle pace are some alternatives that you can put into practice.
Apply a local analgesic in the area
Using a topical pain reliever to relieve pain in the area is also an option to relieve a contracture in the back and reduce discomfort.. In pharmacies you can find various medications to treat muscle contractures.,
One of them is to use an analgesic spray indicated to relieve pain caused by muscle contractures and other conditions., like sprains, bruises, lumbago, cramps or torticollis, in adults and children from 12 years.
Its rapid absorption helps reduce discomfort effectively, It is easily applied to the skin thanks to its spray and does not require rubbing or massaging the area., acting in the area of pain to reduce discomfort. Nevertheless, if after use the pain does not improve or worsens after 7 treatment days, consult the doctor.
Keys to prevent a back contracture
Preventing a back contracture is not always possible, although it is advisable to follow a series of guidelines on a day-to-day basis to avoid them:
- Do not do any physical activity without having previously warmed up.
- Do not bend your back when carrying objects. It is best to keep it straight to avoid sensitive areas, like the lower back, are loaded.
- Change your posture from time to time if you work standing or sitting. Taking small breaks in which you can walk and move is recommended to avoid contractures in the back and other muscles.
- Sleep on a comfortable mattress suitable for the health of your back. Mattresses that are very old or made with inappropriate materials can influence your lumbar health, causing back discomfort.