Muscle spasms are caused when an already tensed muscle is overextended, such as when exercising, causing the core fibers of the muscle to contract uniformly and suddenly. Spasms can occur anywhere in the body, including the lower back. According to a report cited at medicalnewstoday.com, more than half of the men interviewed attributed their pain to work or sports-related injury. To prevent lower-back muscle spasms, men should take extra care to stretch before vigorous exercise.
Pelvic Tilt
The pelvic tilt will help to protect your back from injury when doing other exercises, and should be the first exercise you learn. Lie on the floor with your knees up and your arms by your side. Gently press your lower back into the floor by tightening your abdominal muscles and tilting back the pelvis. Hold this pose for three seconds, then relax and arch your back slightly. Repeat several times, trying to hold the stretch longer each time. Remember to stop if the pain becomes acute or increases suddenly. Use this pose when doing other stretches to keep your back safe.
Hamstring Stretch
The hamstring stretch will gently elongate the muscles of the lower back, easing the spasm. Do not pull too hard when doing this stretch, as it's possible to tear the over-tightened muscles. Sit on the floor and extend one leg in front of you. Bend the other leg so that the sole of your foot is resting against the opposite inside knee. Lean forward and stretch both hands toward your calf, until you feel the stretch in your thigh, up through the buttocks and into the lower back. You need to hold the stretch for at least 15 seconds for the muscle to react, reports 1backpain.com. Try to do at least three reps and build up to six.
Knees to Chest Stretch
Lie on your back with your knees bent. Slowly bring one knee up to your chest until you feel the stretch in your lower back. When beginning this exercise you may not be able to bring your knee up very far, so don't overstretch. Hold the stretch for 10 seconds, suggests holisticonline.com. Lower that knee and repeat with your other leg. Once your pain level has decreased or this exercise becomes easier, try carefully lifting both knees to your chest and hold with your hands for 10 seconds.
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