What Causes Muscles To Tighten Up In Lower Back

Most people tend to experience stiff back pain and don’t know what could be the main reason behind the tightening of the muscles. Unlike long ago, when back pain was associated with old age today, it tends to affect people of different ages. This back pain is related to the lumber muscle strains and sprains.

When the standard functionality of this muscle is affected, it leads to stiffening and paining of the tissue.

We know that any stress on a muscle causes the muscle to respond in two ways that are the fight and flight. The reaction may lead to the tightening of the muscles.

Back pain

Again it should be noted that most of the muscle pains experienced are a result of a different issue in another part of the body, and the muscle reacts as a response and alarm to you and the body.


A majority of the back muscle stiffness is mostly associated with muscle spasm or lumbar arthritis.

But this is not the only reason. Lower back muscles stiffen because of a variety of different issues, as I am going to discuss on this page

Sports injuries and Accidents

The tight lower back is caused by sports injuries, especially in sporting activities that are too indulging and strenuous such as rugby and football. Secondly, one can get muscle pains because of accidents, don’t assume any accident that involves the backside it can lead to developing conditions that can cause tightening of muscles. Always get checked after an accident.


Back pain. Athletic running woman with back injury in sportswear rubbing touching lower back muscles standing on road outside.; Shutterstock ID 225180238; Purchase Order: -

Another reason for tightening up of the lower back muscle is overtraining, keeping fit is good but do not overdo it by indulging in heavy weights or long durations of training, always moderate.

Lack of Physical Exercise

Always ensure that you exercise primarily if you always use motor vehicles to move about. Ensure you walk every day where possible to make your muscles flexible and avoid stiffening.

Sitting for long durations

If you’re used to sitting for long durations, then you’re assured of stiff muscles and pain when you start walking. So after a specific duration, walk around the office or indulge in some minutes of physical stretches.

Knowing how to treat your muscles is the ultimate key to staying away from the pains and stiffness associated with muscle conditions. In case of prolonged stiffness, always seek medical assistance.


Keeping fit is serious business. You have to commit to it starting Day 1. You do it day in and day out, no matter what the weather is outside or whether it’s a holiday or not. There are different ways to keep yourself fit. Some people enroll themselves in the gym. Some have a personal fitness instructor. Some follow a strict diet. Some engage in sports and other physical activities like jogging, brisk walking, hiking, or biking. Just choose the one that will work for you and stick to it no matter what.

Keeping fit should be fun. You should love what you do. This is very important because if you take the fun out of it, keeping fit and working out would become a drag. It is like forcing yourself to do something you do not like to do. You should have fun while working out or doing what you do to keep yourself fit. If you do not love what you do, then you will get tired of doing it. Eventually, you will lose the motivation to keep fit or the desire to work out because you do not have fun doing it. That is why it is recommended that there is some level of fun and enjoyment in what you do. You can also cut yourself some slack once in a while. Have cheat days if you are following a certain diet. There is no point in depriving yourself of the good stuff. As they say, you only live once. But of course, do not go overboard. It is always about keeping things balanced. Everything in moderation. You can indulge once in a while but you have to make up for it by doing extra push-ups for example. Just know your limitations and you should be good to go.


I used to work out a lot when I was younger. But back then, I did it for a different reason. I did it to look good and get the boys to notice me. I guess it worked as I had many suitors and I got to pick the best among them. But when I finally got married, I lost the drive to work out. What for? I already got myself a fine husband. I came up with a lot of excuses. I told myself I was too busy to work out and there were really a lot of things to be done (well, there really were!). Then I had kids and I told myself that there were better things to do like spend time with my children. But as I grew older, I could feel my body changing. It became harder for my body to metabolize and I eventually got bigger and bigger until it felt hard to move my body. It was like I became lethargic. That was when I realized the importance of working out and keeping fit. But this time, I have the right reason to do so. I am doing it because I love myself. I owe it to myself to keep my body fit so that I would feel stronger and better. I am doing it so that I can be a better wife and mother. So now, I make it a point to work out regularly and to keep myself fit. I can say that it has helped me become a better mom because I now have the energy and endurance to keep up with the activities of my children. It has helped me become a better wife because I have the strength to serve my husband everytime he needs me. And most of all, it has helped me become a better person because I am loving myself more each and every day.

SPORTS: Coach-Athlete Relationships

Keeping fit is an important part of an athlete’s life. But so is his or her relationship with the coach. The coach can make or break an athlete’s motivation to win. That is why it is important to keep the coach-athlete relationship harmonious. They have to be in sync, both working towards a common goal. Coaches play an important role in an athlete’s life. They are the motivator, parent, teacher, friend, strategist, counselor, problem solver, and a whole lot more. However, the various roles and tasks that coaches take on can take their toll on the coaches and cause stress. Coaches are also individuals with their own concerns and challenges. They need assistance from sports psychologists to attend to their own needs. Sports psychology helps coaches become more self-aware and to realize that they are in charge of themselves. Their psychological needs such as processing their feelings, needs, and desires also need to be met. Coaches have a huge influence on athletes and by addressing their personal issues and challenges, they can, in turn, be more prepared and effective in addressing the team’s needs. Sports psychology allows coaches to maximize the potential of each member of the team and design sport-specific measures to help them improve their performance. It is a valuable resource in ensuring that all aspects of team management are addressed and therefore paves the way for the achievement of the team’s goals. It is a level of success that is not just defined by material rewards and public recognition. It is a level of success that can be seen in the trusting relationship between a coach and his team or athlete, and the positive values and behavior developed by the players that they can use not just on the field but in the greater arena of life.