Back injuries can happen quite easily. According to MotherNature.com, muscle spasms, simultaneous contractions of all the fibers in the core of a muscle, commonly occur when you move suddenly, or overextend a tensed-up muscle that isn’t ready for movement. Turning the wrong way when getting out of the car, or lifting a box incorrectly can lead to muscle spasms. The most common areas these spasms occur are the muscles of the neck and back, states Irene von Estorff, M.D., assistant professor of rehabilitation medicine at the New York Hospital-Cornell Medical College in New York City.
Step 1
Take the strain off your back. To relieve spasms, lie on the floor on your back with pillows under the knees. FamilyDoctor gives patients the option of keeping their feet on the floor with hips and knees bent, or placing their feet on a chair. Either position relieves both the weight and pressure from the back.
Step 2
Take a pain reliever. Nonsteroidal anti-inflammatories, like ibuprofen or naproxen, are available over-the-counter and help relieve any swelling from the injury causing the spasm. These medications also provide pain relief and do not require a prescription.
Step 3
Alternate between hot and cold. As FamilyDoctor points out, heat relaxes the muscles and may reduce the number of spasms a person experiences. Patients should use a heating pad for 20 to 30 minutes at a time, up to five times a day. Ice packs are another source of relief, as they numb the area and relieve the pain. They also allow blood to flow in and release the tightened fibers. MotherNature.com suggests keeping the pack moving to avoid freezing and injuring the surface of the tissues. Just like heating pads, cold packs should only be kept on the area for 20 minutes at a time.
Step 4
Move the area gently. To restore normal circulation to the area where spasms are occurring, it is important to begin moving slowly and gently. While stretching could be too much, too soon, it is a good idea to at least begin standing and walking for a few minutes. Overdoing it, however, could make the spasm worse, as can lying in one position for too long. FamilyDoctor recommends resting for one to two days following painful back spasms, then beginning to walk for a few minutes each day.
Step 5
Release the knot. As MotherNature.com explains, once the pain and swelling begin to go away, a tight little knot of muscle may be left where the spasm occurred. To make this go away, place a thumb and finger directly into the spot of the spasm. This not only helps separate the fibers and relax the muscle, it also removes fluid build-up.
