My back feels tight and uncomfortable, what's going on?

Tightness in the back, accompanied by uncomfortable symptoms, is generally caused by tension in the back muscles. To relieve this discomfort, you can choose to lie down, relax your hands, relax your legs, adjust your breathing rhythm, relax your abdominal muscles, release weight, and relax your nervous system. Of course, if you want to effectively relieve the tension in your abdominal muscles, it is definitely not possible to do it half-heartedly. It requires long-term practice.

1. Lie flat

You can choose the bed, recliner, ground, etc. according to the actual situation. Keep your legs straight and slightly apart. If this is uncomfortable, you can bend your legs slightly. If your head is uncomfortable, place a pillow or something similar under your neck. If your back is uncomfortable, you can put some clothes on it to make it more comfortable. The main purpose of training at this stage is comfort. If the trainees feel comfortable, the desired purpose has been achieved.

2. Relax your hands

Place your arms naturally at your sides, with your hands about 4-5 inches away from your body and your palms facing down. Or place your hands naturally on your abdomen with your elbows on the ground. The training goal at this stage is to put the hands in a natural and relaxed state.

3. Relax your legs

Close your eyes naturally, neither too tense nor too relaxed. The purpose of training at this stage is to make the trainees feel that their eyes are in a natural state of relaxation.

4. Respiratory rhythm

Pay attention to the various changes that occur in the chest and abdomen during breathing. The first is to pay attention to the regular changes caused by breathing. When a person inhales, the chest and abdomen will bulge slightly; when a person exhales, the chest and abdomen will contract slightly; the second is to pay attention to the irregular changes in the breathing process, such as certain special changes. The purpose of training at this stage is to enable trainees to learn to pay attention to breathing rhythm.

5. Relax your abdominal muscles

Exhale slightly more deeply, but not too forcefully. Make the respiratory muscles between the abdomen and ribs more relaxed. The purpose of this phase of training is to relax the abdominal muscles.

6. Release the weight

Exhale slightly more deeply, allowing all the weight of your body to rest on the chair, floor, or bed. The purpose of this training is to reduce the weight of the body and give the trainee a sense of relief caused by the release of weight.

7. Relax the nervous system

When trainees pay attention to their own breathing rhythm, the nervous system will slowly reduce its excitement level, creating a feeling of calm. The purpose of this exercise is to relax the nervous system.

To complete this training plan, you need to practice twice a day, 10-15 minutes each time, for 2 weeks without interruption. If you are busy with work or study and have limited time, you can practice right after waking up or before going to bed. Once you have mastered this practice method, you can choose a suitable place to practice, such as on an airplane, bus, train, etc.