How to Get Relief from Back Pain

Back pain is often caused due to over- exertion of the muscles from excessive workouts or staying in an inconvenient posture over longer periods of time. Here is what we can do to get relief from the pain.

1.Rest and Relaxation

Since the muscles get tired and tensed, they need rest and relaxation to regain normalcy. You should refrain from doing any workouts at least for a week or so if you have unduly exercised them. It will reduce the inflammation caused due to over work. The process of recovery and healing can be speeded up further by using heating pad or hot tub massage.

2.Identifying and correcting the imbalance in the opposing muscle groups

Back pain is basically caused by the imbalance in the opposing muscle groups called mobilizer muscles and stabilizer muscles.
Mobilizer muscles, as the name indicates, are high power muscles that produce movement. They are big muscle groups with fast-twitch fibers and tend to shorten in size.

Stabilizer muscles, on the other hand, are smaller muscles with slow-twitch fibers. They control movement of joints and work against gravity. They generally remain under-active and weak.

Simply put, when a mobiliser muscle becomes short and tight, it causes great strain on the movement of joints. In the same way when a stabilizer muscle becomes weak, it loses its endurance to hold on to a position, usually against gravity, even after a short period of time.

You should test the muscles of each group and try to rectify the imbalance.

3. Use targeted stretching to improve the flexibility of tight muscles

Tight muscles create problems in easy movement. You should try to identify which muscles actually need to be stretched so as to increase the range of their movement. Do not try general stretching. It may not help and even make the matters worse. You should, therefore, target only the affected areas for stretching.

4. Strengthen the weak muscles with right exercises

The objective of correcting the muscle imbalance is to strengthen the weak muscle groups. Like targeted stretching of tight muscles, you should also do the targeted strengthening of the weak muscles that are being overpowered by the strong and tight opposing muscles. So instead of doing just the general exercises based on guess work you should only do those exercises that are useful for strengthening the weak muscles.

5. Monitor your muscle rectification program

This is a very important step and should not be ignored. Consistent monitoring will help you to modify and make improvements in your muscle imbalance rectification program. If you proceed properly, you may experience improvement in strength and flexibility in your muscles in about 2-4 weeks. You will be able to reduce the aches, pains and injuries.

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