Author: Jack Andringa-Bate
Lower back stiffness can be truly debilitating. Because of the location of the lower back and its close relationship with the pelvis, tight and stiff muscles and joints can make the simplest tasks like sitting and walking feel very uncomfortable. To understand this problem, let’s take a look at the relevant anatomy before jumping into potential causes of this problem and some simple treatments you can use at home to get out of pain and unlock your tight lower back.
Essential Anatomy
There are 33 bones that collectively form the human spine including the named cervical, thoracic, lumbar, sacral, and coccyx regions. Of these bones, known as vertebrae, only 24 are moveable, as the sacrum and coccyx are fused for stability. This leaves us with 7 cervical (neck), 12 thoracic (mid-back), and 5 lumbar vertebrae (low back) vertebrae capable of providing mobility.
Each region has a characteristic vertebral structure which you can see in the picture above. For example, the lumbar vertebrae are broad and thick to better provide stability and strength. Conversely, the cervical vertebrae are much smaller and are better suited to providing mobility. Just think of how easy it is to turn and move your head in all different directions compared with trying to do the same with your lower back!
Overlying the spine is an intricate web of muscles that also provides stability and strength while additionally giving us the ability to move. Muscles connect bones to other connective tissues, when these muscles contract they shorten, pulling on the bones and connective tissues and subsequently moving them (or stabilising it if the bone isn’t structured to move that way). So, it is this interaction, between bone and muscle, of structure and function, that ultimately dictates how our spine moves.
What causes a tight lower back?
Recalling that the lumbar vertebrae are built for strength and stability, this means that from the get-go the lower back is more inclined to provide stiffness as opposed to mobility. When we hurt our back, either through traumatic injury, prolonged sitting, or even a bad night’s sleep, the muscles that overlay the spine may become more active and contract. This is a protective mechanism by the brain and body that attempts to protect the spine from further damage by immobilising it. Unfortunately, this tendency towards promoting protection and immobility can result in stiffness and ultimately a sore lumbar spine.
Furthermore, because the function of the lumbar spine is so intricately connected to both the thoracic spine (or middle back) and the sacrum and pelvis, stiffness or mobility problems in one area can feel like they travel up and down the spine.
Physiotherapy treatment for a tight lower back
The good news is, that although your spine feels stiff and sore, in most cases this is not an indication that the lower back is damaged in any serious way. It is this protective reaction by the brain and muscles that can be prolonged and cascade if we continue to immobilise and protect the lower back, feeding into a cycle of stability that is not even a problem in the first place!
When more serious pathology is ruled out, an exercise routine can do wonders for a stiff and sore lower back, including;
Mobility:
Mobility is not the primary function of the lower back; however, it is still vital to some degree. Furthermore, mobility exercises can have an analgesic or pain-relieving effect. For this reason, mobility exercises are a staple for lower back tightness.
Control:
Recall previously how the function of the lower back is intricately related to the pelvis and middle back. This means that the function and activity in one affect the other. Therefore, control exercises, which are slower movements that are designed to build a brain-body connection and improve spinal control, can help to ease the stress on stiff and sore backs.
Strength:
Strength, from a Physiotherapy perspective, may be defined as the ability to produce force or to withstand stress. Producing force and withstanding stress are key functions and desired qualities of the lower back. For this reason, treatments for lower back stiffness should always include strengthening exercises that improve these qualities.
In summary, if you are experiencing lower back stiffness remember these three things:
- The lumbar spine is anatomically structured to promote stability. This stability is only further enhanced in the presence of pain and injury and can feed into a cycle of stiffness if it isn’t addressed.
- Pain from lower back stiffness does not mean that the spine is damaged.
- Exercises that promote mobility, control, and strength in the hips, pelvis, lumbar spine, and thoracic spine are key to unlocking a stiff lower back.
If you are experiencing low back tightness book in with your Physio for a thorough assessment using this link – [Free Initial Assessment]. Once the causes have been identified a rehab program can be designed specifically for you to improve your lower back pain.
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