Place a tennis ball underneath your lower back as you gently lie down on top of it with your knees bent and feet on the floor. Roll yourself slightly and gently around on the ball in the tight muscle groups to alleviate tension there.  Don’t place the ball directly under your spine, but under tight muscle groups to either side of your spine. Find a foam roller online or at a store that sells exercise equipment. Place the roller horizontally on the floor behind you and lie down on top of it with your knees bent and feet on the floor. Roll yourself up and down on the foam roller to alleviate tightness in any tense muscle groups. Lying on your back is generally considered the best sleeping position for a healthy back. Lie flat on your back facing the ceiling with enough pillow support under your neck and shoulders so that your head doesn’t flop to either side.  Place a small pillow under your knees for extra lower back support. Make adjustments with pillows as needed. You want to avoid gaps between your body and your mattress as much as possible. If you sleep on your side, place a pillow between your knees to alleviate pressure on your hips at night. Heat stimulates blood flow to affected areas on your body and inhibits pain messages to your brain which allows your muscles to relax. Use a heating pad or hot water bottle the tight areas of your back.  You can also try soaking in a hot tub and aiming the jets on the tight areas of your back. Another idea is to take a hot shower and aim the water onto your tight muscles. Make sure you don’t fall asleep while using a heating pad, which could result in burns. For persistent lower back tightness, consider going to a massage therapist or a chiropractor. A massage therapist will massage muscles in your back that are contributing to your lower back tightness, and a chiropractor will use massage and manual adjustments to manipulate any areas of your spine that may be unaligned. If you are unsure which type of professional to see, get a recommendation from your trusted healthcare provider.
استعمل كرة تنس أو أسطوانة من الكاوتشوك في تدليك أسفل ظهرك. اضبط وضعية جسدك أثناء النوم باستخدام الوسائد الداعمة. جرّب العلاج بالحرارة من أجل تخفيف سريع لحدة الشد العضلي. اذهب لزيارة أخصائي تدليك مُحترف أو أخصائي تقويم العضلات والعمود الفقري.