1. A Painful Muscle Contraction
Back spasms are very common and can increase as you age. That sudden painful tightening is actually an involuntary contraction of the back muscles. Back spasms usually occur in the lower back area. While most people may only have an occasional spasm some individuals deal with chronic spasms occurring often. Spasms are usually felt after a sudden movement of the back such as bending over or twisting. For some sitting too long causes a back spasm. Inflammation of the nerves or muscles of the back contributes to spasms.
2. Knowing The Risk Factors
Back spasms usually are caused by repetitive wear and tear or strain on your back. This may be caused by improper posture or playing certain sports. If you are out of shape, overweight or live a sedentary lifestyle you are at a higher risk of having problems with your back including spasms. Having certain medical conditions that weaken your back such as arthritis puts you at risk. You are also more prone to get them if you have had a ruptured disk or previous back injury.
3. Sit up Straight
Your mother may have told you to sit up straight and she was right. Keeping your back muscles in good shape helps reduce your chances of developing back spasms. Poor posture is a big cause of back problems. Be aware of how you are sitting. Avoid sloughing and rounding your shoulders. Be sure to use proper techniques and protect you back when you are lifting something. Bend at the knees and not at the waist. Consider wearing a back brace for support if you do a lot of lifting.
4. Exercise May Reduce Back Spasms
Weak stomach muscles or back muscles can contribute to back spasms. Tight hamstrings may also be a factor. Talk to your doctor about specific exercises to strengthen your back. Do exercises that strengthen your abdominal muscles such as crunches. Consider doing some form of exercise such as yoga to stretch your muscles and keep your back loose. Warm up before exercising to avoid injury.
5. Getting Back To Normal Treatment
There are several things you can do to treat a back spasm. Apply heat to the back which may reduce pain. Sit in a hot tub or take a warm bath. Take over the counter pain medications. Massage the back to help relax the muscle. If spasms occur frequently see your doctor. Chiropractic care may be helpful. Your doctor can also prescribe muscle relaxants or give you injections which can block pain the back.
