Back stiffness and tightness is mainly due to back muscle tension, can be taken back muscle stretching, back muscle strength training, physical factor therapy. 1. Back muscle stretching: sit on a chair, legs open and hip width, inhale to extend the spine, exhale forward flexion downward, try to extend the spine, hands on both sides of the feet, keep 30 seconds, repeat. 2. Back muscle strength training: small swallow fly training, prone position, abdominal support, hands straight forward, feet off the ground, repeat this action, can improve back muscle strength. 3. Physical factor therapy: massage, acupuncture, hot packs, infrared rays, interference with electricity, etc., to promote local blood circulation, relieve muscle tension, and effectively relieve back stiffness and tightness. It is recommended to carry out rehabilitation under the guidance of doctors and therapists to avoid aggravating the condition.