Back muscle spasms are the most common injury among athletes and other active people, reports SportsInjuryBulletin.com. Usually appearing in the lower back, muscle spasms can be irregular, uncomfortable contractions or frequent debilitating spastic pains. They typically occur because of injury or inflammation around the spine. Home remedies can be used to treat the spasms.
Lie Down
Doctors at the American Academy of Family Physicians report that resting and lying down in various positions can help to stop spasms in the back. Patients should try to take pressure off the area by lying flat on a firm surface, with a pillow or rolled up towel underneath the knees. Another position is to lie on the floor with legs draped over a chair so that the back of the knees press up against the chair. Rest and inactivity shouldn't last longer than one or two days, however, to avoid muscle tightening that can eventually worsen the spasms. While recovering from back spasms, keep walking for at least five minutes every hour.
Heat
Heating pads can help to loosen back muscles and stop the spasms. Apply heat to the area for 20 to 30 minutes at a time, three or four times a day. Some patients find alternating between heat and ice to be an effective tool to treat the spasms. Use the heating pad for 10 minutes and then apply ice wrapped in a towel for 10 minutes. End the treatment with another 10 minutes of heat.
Yoga
The gentle stretches and strengthening provided by yoga can help to relieve back spasms, report doctors at Highlands Orthopaedics and Sports Medicine. Some yoga poses are designed specifically to stretch the lower back muscles. The lotus pose strengthens the deep muscles running along the spine.
Lie on your stomach on the floor and raise your upper body and legs, pushing the legs together to add additional tightening power to the glutes. Your arms can be held behind your back, out to the sides or stretched out in front, depending on how your back feels. The cobra pose is performed by lying on your stomach and raising your upper body with your arms. Keep your hands beneath your shoulders and your feet pressed together. The cobra stretches the back and assists in regaining flexibility.
Instructors at Yoga Cards report that back pain from muscle spasms can be healed with as little as 10 minutes a day spent in the stretching poses taught in yoga. Yoga stretches and poses should be tackled lightly at first and terminated if they cause additional pain.
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