You may want to lie on an incline to reduce the pressure on your back. For a lower back spasm, you may get more relief if you elevate your legs. Repeat as needed every 2 hours for the next 48 to 72 hours. Don’t lay on the ice pack for more than 20 minutes at a time, and don’t fall asleep on an ice pack. Prolonged exposure can cause frostbite or nerve damage.
You may also get relief from acetaminophen (Tylenol). While it does not have anti-inflammatory properties, it has a smaller chance of upsetting your stomach. You can also try a muscle relaxant, like Flexall or Percogesic. Use the smallest dose possible, as these can cause drowsiness.
If you lay down for too long, you can actually make the problem worse. Inactivity causes your muscles to stiffen, which can lead to more pain or even another spasm. Walking and other low-stress aerobic activity, like swimming, are great things to do during the first 2 weeks. Start slowly and gradually increase your length of exercise over this time.
Moist heat is preferable because it won’t cause dehydration. Staying well hydrated is important both for the treatment and prevention of muscle spasms generally.
There are many different treatments for back spasms. Understanding what caused the spasm can help you find the most effective treatment. If your spasm was caused by a sudden movement after a period of inactivity, you have no further underlying physical problem that needs treatment. Simply use ice and heat, stay active, and do some gentle stretching. [8] X Research source You may want to discuss the incident with your doctor. They can help you identify the probable trigger of your muscle spasm. You might also talk to a personal trainer or physical therapist.
You may notice a difference after a single session. However, typically you need several sessions over the course of a couple of months if you want to see lasting results from massage therapy.
Discuss your back spasms with your doctor, and tell them what you’ve been doing to treat them at home. Your doctor may order X-rays, CAT scans, or an MRI to further evaluate the condition of your back.
A physical therapist can also provide you with a custom exercise routine designed to treat the specific issues that are causing your back spasms.
Your doctor will discuss any other possible symptoms you might have and refer you to a neurologist for further testing if they believe it is warranted. If you start experiencing incontinence (or the inability to hold your urine in), see a doctor, as this can be a sign of major underlying conditions.
Try to drink at least 8 glasses of water a day for proper hydration. Avoid alcohol and caffeinated beverages, which are diuretics and will dry you out. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you need to lose weight, consult a registered dietitian for a diet plan that works for you. Slowly incorporate more exercise into your day once your back spasm clears up.
Look for whole food sources of these minerals first. Dairy products are a good source of calcium, while bananas and potatoes are good sources of potassium. If you have a mineral deficiency, reduce or eliminate your consumption of coffee and processed sugar, which impede your body’s absorption of minerals.
Cycling and swimming are two other exercises that are low impact and particularly good for your back. If you have access to a gym, you might also try 15 to 20 minutes on an elliptical or stair-climbing machine.
With any stretching, only stretch as far as you can comfortably. If you feel any pain or discomfort, stop immediately. You could cause further damage to your muscles. Gentle stretches can also be helpful to reduce pain immediately after a back spasm.
Avoid hunching over while sitting. If you have to sit for a long time, change positions often.
The plank is a basic core strengthening exercise that you can do without any equipment. Lie on your stomach on the floor, propped up on your elbows with your forearms flat on the floor. Raise up until only your toes and your forearms are supporting your body. Activate your core and hold the position for 20 seconds to start. Practice your plank several times a day, gradually increasing the length of time you hold the position. Make sure you’re breathing deeply and regularly while holding the plank. Many people have a tendency to hold their breath when they activate their core. Avoid jerky or fast movements while lifting weights or heavy objects, as these may cause a back spasm.
