Back spasms are painful contractions or cramps in the muscles of
the back. The pain can be the result of overdoing it during an athletic
workout or as simple as just moving wrong whaffect the lower area of the
back. You can alleviate the pain of a muscle cramp in the back through
home remedieile getting out of bed or performing a household chore.
According to the Sports Injury Bulletin, most back spasms s.
Step 1
Ice the area that
hurts to relieve the pain of a back spasm. Apply an ice pack in a
massaging motion to your back—you may need the help of a family member
to reach the right spot—for a period of 12 minutes, according to Sports
Injury Bulletin. The cold not only eases the pain but can reduce
inflammation within the muscle and surrounding tissues. You can ice the
painful area throughout the day, taking a 20-minute break between icing
sessions.
Step 2
Take an
over-the-counter pain reliever such as ibuprofen or acetaminophen to
treat a back spasm at home. Most spasms that occur without ligament
tearing can be helped by medications you probably already have in your
medicine cabinet.
Step 3
Do some gentle
stretching to strengthen your lower back, which can both relieve and
prevent muscle cramps, according to MedlinePlus. Pelvic tilts, also
called pelvic presses, strengthen the lower part of your back and
increases your flexibility.
Lie down on the floor or a bed with your arms straight down beside
you. Tighten your stomach muscles, gently pushing the small of your back
down against the floor. Hold the position for several seconds—up to 12
seconds is ideal if you can—before relaxing.Step 4
Perform leg lifts
to strengthen your back and core and to help loosen up tight muscles
that spasm often. Lie on the floor or a bed. Lift your right arm and
left leg up as high as you can, keeping both limbs straight. Hold the
position as long as you can before returning to your original position.
Repeat the exercise with your left arm and right leg. Two sets of 10
repetitions of this exercise is adequate, according to the Sports Injury
Bulletin.
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