Back spasms can be debilitating and put you on the sidelines. They may interfere with your ability to work or participate in hobbies. The first step is to find out what is causing your back spasm, since different diagnoses call for different treatments. However, no matter what the cause, there are some things you can do to help control the spasm.
Step 1
Rest and find a comfortable position that takes pressure off of your spine. You may feel better if you lie on one side and curl your knees to your chest. Another position that can help is to lie on your back with a pillow under your knees, or with your knees and feet up on a chair. This will help to take weight and pressure off of the back muscles. It also places your back in a straight, supported position to reduce stress.
Step 2
Apply heat or ice. If your back spasm is caused by muscle tightness, then apply a heat pack to help relax the muscles. If your back spasm is caused by an inflammatory condition such as a disk injury or arthritis, then ice may be better. The first step is to control any pain that accompanies the spasm so the muscles can relax.
Step 3
Take some deep yoga breaths. When your back begins to spasm there is a natural tendency to tighten up to protect your back. This can make your muscles spasm more. Inhale slowly and deeply through your nose and then exhale slowly and completely through your nose. On each exhale try to consciously relax the muscles in your back.
Step 4
Incorporate imagery. As you exhale and try to relax the muscles, use imagery to let your body know what you want it to do. You can picture your back muscles in a knot that comes untied as you exhale. You can also picture a healing light entering your body as you inhale. Allow the light to warm and relax your back. As you exhale, let go of any holding or tension in your body. You can even imagine the light absorbing the tension, changing color and then leaving your body with the exhale.
Step 5
Stretch gently to help relax the muscles that are in spasm. Do not force or bounce the stretch. Just go deep enough to release muscular tension. Try lying on your back and bringing one knee at a time to your chest. Hold each knee gently for several deep breaths. Then place both feet flat on the floor. Lower both knees to one side toward the floor as far as you can without making your spasm worse. Hold for five to 10 deep breaths, and then go to the other side. As you stretch, continue to take slow, deep yoga breaths and let go of tension with each exhale.
Step 6
Try over-the-counter medications that reduce pain or swelling such as aspirin, Tylenol, Aleve or Motrin. There are also non-prescription medications that can be applied topically in the form of creams that produce sensations of heat and cold. In severe cases, you may need to see you doctor for prescription-strength anti-inflammatory medications or muscle relaxants.
Tips and Warnings
- The best defense is to take steps to prevent back spasms from occurring. This means using good body mechanics when you work and participate in hobbies. Learn what movements set your spams off and then find better ways to move. Incorporate exercises that strengthen your core muscles into your workout routine. Strong abdominal muscles will take pressure off your back.
- Do not ignore chronic back pain or problems. There may be an underlying condition that needs treatment.
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