5 Common Causes Of Tight Back Muscles – And How To Treat Them

There are many potential causes of tight back muscles, ranging from serious nerve issues to simple overuse in sports.

Overuse of Muscles

Anecdotal research suggests that strenuous exercise like running long distances can lead to stiffness and tightness in the back (2). Strength-training activities like lifting weights, especially movements that involve pulling or lifting, can also commonly cause tightness in the back. However, research indicates that the activation of muscles in the back during lifting activities varies between individuals, depending on biomechanics and technique, meaning that how exercise impacts the body varies from person to person (3). Push-ups, a common exercise performed for upper-body strength, have also been shown to cause tightness in the lower back (4).

Arthritis

Arthritis is a class of degenerative diseases involving chronic inflammation of joints, eventually leading to significant structural damage and local pain. Types of arthritis include osteoarthritis, degenerative arthritis, and rheumatoid arthritis, which occurs as a result of an issue with the auto-immune system (5). Inflammation as a result of spinal arthritis commonly leads to stiffness and pain in the muscles of the back (6).

Acute Injury

Severe trauma from a blow to the back sustained during an incident like a car accident or sports injury can also cause tightness in the back muscles. This is especially true when the damage sustained is enough to cause a strain or sprain in the muscle, since these injuries cause inflammation and swelling that often lead to or come with muscle tightness (7).

Fibromyalgia

Fibromyalgia is a condition involving widespread pain at several points of sensitivity and stiffness or tightness in related muscles, including the back. It can also cause fatigue and issues with sleep (8). There’s still a great deal of uncertainty around the cause and exact nature of fibromyalgia. Some studies have associated fibromyalgia with altered neurological activity, leading many doctors to classify it as a neurological disorder (9).

Muscle Sheath Contractions

The thoracolumbar fascia (TLF) is the scientific name for a sheath of muscle that encapsulates the spine, providing it with flexibility and additional support. Research indicates that excessive contractions of the TLF could cause stiffness and pain in the back, a condition known as “frozen lumbars” (10).

There are plenty of other factors that can contribute to tightness in the back. Studies have also shown, for example, that dehydration can lead to excess damage of the muscles during strenuous exercise (11).