Back pain can strike at any time. You can be moving the couch into a new house or lifting up a leg to put on your pajamas. According to David J. Hart, M.D., reporting on NetWellness, over 80 percent of people living in the U.S. will have an episode of back pain during their lifetimes. Muscle spasms in the back can be surprisingly painful, making movement difficult. Although the pain might not go away immediately, there are steps you can take to start the healing process.
Step 1
Apply ice to the area where you are having pain in your back. The Sports Medicine Center at the University of Buffalo recommends applying ice to your back for 20 to 30 minutes every four to six hours for the first two to three days. Use a gel pack if you have one--if not, a bag of frozen peas works very well.
Step 2
Take an over-the-counter anti-inflammatory drug, such as ibuprofen or naproxen. This can reduce the pain you feel along with reducing the inflammation that can accompany a back injury that produces muscle spasms.
Step 3
Rest your back muscles. It is okay to rest in bed a day or two to allow acute back pain caused by muscle spasms to pass, but any longer and your muscles may begin to weaken. Lie flat on your back with a pillow under your knees to take the pressure off of your spine.
Step 4
Get a massage. A massage can help relax the muscles and relieve back pain, especially when used in conjunction with ice and heat therapy, according to Mary Cook, a licensed massage therapist who works with individuals who have back injuries.
Step 5
Apply heat if you are still having muscle spasms after two days have passed. You can take a hot bath with Epsom salts, which contain muscle-relaxing magnesium, for maximum effect.
Step 6
Engage in mild physical activity. People who walk tend to get better faster than people who do not do any physical activity. Swimming and riding a stationary bicycle are also good activities if you have injured your back.
Step 7
Stretch your muscles. Stretching can keep your muscles limber. Your doctor may recommend specific stretches to help the area of your back that is having the muscle spasms. Stretching can also help you to relax. Stress can increase muscle tension and spasms. Take deep, relaxing breathes as you stretch.
Step 8
See a doctor to treat the underlying cause of the back spasms. For example, a herniated disk can cause muscle spasms in the upper and lower back. Spasms in the back can also be caused by weak stomach muscles, arthritis and other medical conditions. Your doctor can help to identify the source of the pain and may prescribe pain medication or muscle relaxants.
Tips and Warnings
- Don't get discouraged. According to the University of Michigan Health System, 90 percent of individuals who are experiencing acute back pain will get better in a month to six weeks.
References
- NetWellness: Spine and Back Health
- University at Buffalo Sports
- Mary Cook, LMT; Nacogdoches, Texas
- Cedars-Sinai: Herniated or Ruptured Disc
- University of Minnesota: Back Pain
