How to Relieve Knots and Tight Muscles in the Back
Browse articles:
Auto Beauty Business Culture Dieting DIY Events Fashion Finance Food Freelancing Gardening Health Hobbies Home Internet Jobs Law Local Media Men's Health Mobile Nutrition Parenting Pets Pregnancy Products Psychology Real Estate Relationships Science Seniors Sports Technology Travel Wellness Women's Health
Browse companies:
Automotive Crafts, Hobbies & Gifts Department Stores Electronics & Wearables Fashion Food & Drink Health & Beauty Home & Garden Online Services & Software Sports & Outdoors Subscription Boxes Toys, Kids & Baby Travel & Events

How to Relieve Knots and Tight Muscles in the Back

According to research learning safe body mechanics will go along way in protecting your back and will save you several trips to your chiropractor. Know ways of keeping a healthy spine by reading more... Know the steps how to lift heavy object properly.

According to research learning safe body mechanics will go a long way in protecting your back and will save you several trips to your chiropractor.  Healthtoday, shares a short list of dos and don't for keeping a healthy spine.


Do get a firm footing.  Keep your feet apart for a stable base,  Point the toes out and bend your knees.  Support your backbone with your stomach muscles so it can support the load.  Use your leg muscles in lifting the load, while maintaining your three natural spinal curves.  Keep the load close, the closer you hold the load to your body, the less force it exerts on your back.  When putting down the load, do not add your body's weight to that load, rather bend your knees and use your muscles for the work. Avoid twisting your body, do it slowly as this can cause injury.

Don't bend over with your legs straight or twist while your are lifting.  Avoid trying to lift objects above the height of your shoulder.  Improper lifting can lead to back problems.


Do sit with both feet flat on the floor and with your knees slightly higher than your hips.  Always sit firmly against the back of the chair with the lumber section of your spine supported by the cushion or a small pillow.  It's alright to cross your legs or put yout feet up on a stool.  Don't sit in a chair that is too high or too far from what you are doing:  Avoid slouching or leaning forward for long periods with an arched back.

Standing & Walking

Do raise one foot when standing for long periods, and change positions often.  Keep your head high, tuck your chin, and paint your toes straight ahead when walking.  Wear low-heeled shoes. Don't stand in one place for a long time.  Don't bend forward with straight legs or stoop when walking. 

When you have to stand or walk for long periods avoid wearing high-heeled shoes.


Do have a goodnight's sleep, as this is good for you and your back.  Use a firm mattress that will support your spine's three natural curves.  It is best to sleep on your side or on your back.  If you sleep on your side, keep your knees bent and put a pillow between them.  If you sleep on you back, put a pillow under your knees.

Don't sleep or lounge on a soft sagging mattresses or cushions, as it can lead to postural back problems.  Also sleeping on your stomach can cause further back strain.

DrivingDo move your seat forward so that your knees are bent and higher than your hips.  Be sure the hollow of your back is fully supported, use a small pillow if necessary.  Drive with both hands on the wheel at all times.  Don't slouch when driving, as this will throw the three spinal curves out of their normal, balance alignment.

Healthtoday shares some tips to beat backache:

  • Reduce stress.  Learn to relax and break off  the routine. 
  • Apply safe body mechanics.  Learn the proper way of lifting, sitting, standing, walking, driving and lying down.
  • Exercise regularly.  This increases the flexibility of back muscles and joints;.
  • Adopt a healthier lifestyle.  Learn a stress management and weight control.

Studies show that back injuries on the job hurt not only the employee involved, but the company as well.  Back problems cost time and money.


                Anonymous, "Posture Perfect. " Woman's home companion, 11 Sept. 99


Need an answer?
Get insightful answers from community-recommended
in Back Care & Health on Knoji.
Would you recommend this author as an expert in Back Care & Health?
You have 0 recommendations remaining to grant today.
Comments (2)

Good information although its more of a How to Prevent.. than how to relieve.. I clicked on this because I have a huge pain in my back/shoulder and was looking for clues to releive the pain

Good advice