What’s Causing Your Stiff Back and How Can You Relieve It?

A stiff back could be caused by muscle strain, arthritis, stress, or poor posture. Treatment is based on the underlying cause and may involve light exercises, over-the-counter (OTC) pain medication, physical therapy, and in some cases, surgery.

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Why Does My Back Feel So Stiff?

Back stiffness can happen for many reasons, and it’s not always clear what’s causing it. Sometimes, it’s due to overworked muscles—especially when weaker muscles aren't doing their part and others have to pick up the slack.

In other cases, the issue lies in the joints and bones of the spine. When these joints don’t move well or slightly shift out of alignment, stiffness and discomfort often follow.

Posture plays a big role, too. Slouching or sitting for long periods—especially at a poorly set-up desk—can slowly strain your back without you realizing it. Even things like a chair that’s too low or a screen that’s too high can throw off your alignment. Over time, these small issues add up and lead to tension and tightness.

Because muscle and joint problems often overlap, it’s not always easy to tell what’s really going on. That’s where a physical therapist comes in.

A physical therapist can assess your movement, alignment, and posture to figure out the root cause of your stiffness. They can also help you adjust your daily habits and workspace to ease the strain and prevent future problems.

The Most Common Causes

A stiff back often stems from everyday habits and lifestyle factors. These causes are usually temporary and respond well to simple changes or at-home care. Common causes include:

Muscle or ligament strain: A lumbar strain is the most common cause of back stiffness, often resulting from heavy lifting or awkward movement. It affects the muscles and ligaments that support your spine, including extensors, flexors, and obliques. Pain and stiffness typically improve with rest, heat, and over-the-counter pain relievers.

Poor posture: Sitting or standing with your back in a slouched or awkward position puts strain on your muscles and spine. Over time, this can cause tightness, fatigue, and stiffness. Adjusting your workspace to support better posture and doing regular stretches can help relieve and prevent stiffness.

Stress and muscle tension: Emotional stress often causes muscles—especially in the shoulders and back—to tense up. Chronic tension can lead to persistent tightness, discomfort, and reduced range of motion. Relaxation techniques and physical activity may help relieve stress-related stiffness.

Underlying Conditions Behind Back Stiffness

When stiffness lasts more than a couple of weeks or limits daily movement, an underlying condition may be involved. These causes usually need a healthcare provider’s evaluation and ongoing care:

Lumbar spine osteoarthritis: This joint condition makes the cartilage and discs in your spine wear down over time. When the bones start rubbing together, moving becomes painful and stiff, especially in the morning or after resting. X-rays can show damage in later stages, but early signs are often diagnosed by a healthcare provider.

Degenerative disc disease: This condition causes the discs in the spine to break down slowly, making the spine less flexible and less able to absorb shocks. It can cause pain, stiffness, and trouble moving, especially in the lower back. Healthcare providers usually use MRI scans to diagnose it because early signs don’t show up on X-rays.

Ankylosing spondylitis: Inflammatory diseases like ankylosing spondylitis cause long-lasting swelling in the spine, leading to stiffness and pain. Symptoms usually feel worse in the morning but may get better with movement. Over time, this can make the spine less flexible and need ongoing treatment.

Lumbar disc disease: A herniated or bulging disc can change how the spine lines up and press on nerves. These changes can cause stiffness and sharp pain. Disc problems can be the result of aging or injury. Healthcare providers usually use imaging tests to find the exact cause.

How to Get Relief

Treatment for a stiff back depends on what's causing it. In many cases, easing the underlying issue—like improving posture or treating arthritis—will also relieve stiffness. Some people may also benefit from additional therapies that target stiffness directly.

Your treatment may involve:

Rest: Taking a break from heavy lifting or repetitive motions can help if stiffness is caused by muscle or ligament strain or posture-related pain. Short-term rest gives tissues time to heal and reduces inflammation.

OTC pain relievers: Medications like ibuprofen, naproxen, or acetaminophen can reduce inflammation and ease discomfort. These are commonly used for both everyday issues like strain and more serious conditions such as arthritis. They’re especially helpful during flare-ups.

Heat or cold therapy: Applying heat can relax tense muscles, while cold packs help reduce swelling. This is especially useful for muscle strains, stress-related tension, or posture-related stiffness. It can also offer temporary relief for stiffness from arthritis or disc problems.

Gentle exercise: Light movement, stretching, and walking can reduce stiffness and prevent it from worsening. Everyday causes like poor posture or tension respond well to regular movement. More serious conditions may also benefit when exercise is guided by a professional.

Physical therapy: A physical therapist can put together a plan to improve your posture, strengthen the muscles around your spine, and help you move more easily. They also check how your bones and joints line up and may use hands-on techniques to improve movement and reduce pain. Physical therapy can be especially helpful for back pain caused by muscle strain, poor posture, or ongoing issues like arthritis or disc problems.

Prescription medication: For more severe pain or persistent stiffness, your provider may prescribe muscle relaxants or stronger pain-relieving medications. This is usually reserved for more serious causes like arthritis or disc disease. Medication may be used short-term while working on long-term solutions.

Surgery: In rare cases, surgery may be needed to correct structural problems in the spine. This applies to serious conditions such as herniated discs. Surgery is typically considered only when other treatments haven’t worked.

Simple Exercises to Ease Stiffness

Gentle stretches and exercises can go a long way in easing a stiff lower back. Many people also find relief through low-impact movement like yoga or Pilates.

Try these simple moves to get started:

• Hip circles: Stand with your feet a little wider than your hips. Place your hands on your hips and slowly rotate them in a circular, hula-hoop motion. Move with control, and if you feel a tight spot, gently stretch into it.
• Knee to chest: Lie on your back with knees bent and feet flat on the floor. Grab behind one thigh and gently pull your knee toward your chest, keeping your back on the ground. Hold for 10 seconds, then switch legs.
• Lower back rotation: Stay on your back with knees bent. Slowly roll your knees to one side while keeping your shoulders flat on the floor. Hold for 10 seconds, then roll to the other side.
• Seated spinal twist: Sit on a backless chair or stool. Cross your left leg over your right, and place your right elbow on the outside of your left knee. Gently twist your upper body to the left, hold for 10 seconds, and repeat on the other side.
• Bridge pose: Lie on your back with knees bent and arms by your sides. Press your shoulders into the ground and lift your hips, forming a straight line from knees to chest. Hold for five seconds, then lower and repeat.
  

When to See a Healthcare Provider

If your back pain or stiffness lasts longer than two weeks or keeps you from doing your normal daily activities, it’s important to see a healthcare provider.

If the pain is very severe or stops you from moving normally, visit urgent care right away. You should also go to the hospital or urgent care immediately if you have any of these symptoms:

• Fever along with back pain
• Back pain after a fall, car accident, or other injury
• Loss of control over your bladder or bowels
• Weakness, numbness, or tingling in your arms or legs
• Unexplained weight loss along with back pain

Your healthcare provider might refer you to a specialist like a chiropractor or physical therapist. Chiropractors focus on adjusting bones and joints, while physical therapists work on improving your overall movement and strength.

For example, if your low back stiffness comes from a car accident injury, a chiropractor might provide quick, short-term relief, while a physical therapist will help you gradually regain mobility over time.

Research shows that both chiropractic care and physical therapy offer similar benefits for low back pain, though chiropractic care may sometimes be more cost-effective.

Key Takeaways

• A stiff back can be caused by everyday factors like muscle strain and poor posture, or by serious issues such as arthritis and spinal problems.
• Treatment is based on the cause and includes rest, pain relief, physical therapy, and sometimes surgery.
• Seek medical help if stiffness lasts over two weeks, worsens, or comes with symptoms like numbness, weakness, or loss of bladder control.