Back spasms can occur from such mundane actions as sneezing, coughing, sitting incorrectly and dehydration, though more strenuous activities such as heavy lifting and muscle overuse also cause back spasms. Consistent stretching exercises lessen muscle tension and the chances of back injury, in turn helping to prevent back spasms. Stretching also helps back injuries recover more quickly, though it can take months for significant relief. It might be better to prevent the spasm in the first place.
Back Flexion Stretch
The back flexion stretch elongates the back muscles through spinal flexion. Spinal flexion is curving or rounding the back so that the shoulders and hips move closer together. This is the same action you do when performing an abdominal crunch, except that the focus is on stretching the back. Simply lie on your back and pull your knees to your chest while bringing your forehead up to your knees. Hold for 10 seconds and then relax. Do 12 reps.
Basic Twist
The basic twist is a gentle spinal twisting stretch. This exercise stretches the lower back and hips. To do the basic twist, lie on your back and extend your arms straight out to your sides at shoulder level. Bend your knees toward your chest with your legs together Exhale through your nose and lower your legs to the right. Inhale through your nose and slowly bring your knees up to the starting center position. Repeat to the left. Do five reps.
The Cat
The cat stretch elongates your entire spine from pelvis to neck. To do this exercise, begin on your hands and knees with your spine straight and your knees and wrists aligned with your hips and shoulders. Next, round your back toward the ceiling and drop your neck toward the floor. Slowly arch your back and look up. Continue moving through these stretches five times.
Shoulder, Back, Arms Stretch
The shoulder, back and arms stretch lengthens the arms and shoulders but also spreads the shoulder blades apart to stretch the upper back and rounds the back to elongate the lower back too. Stand up tall and hold your arms straight in front of you to begin. Interlace your fingers and turn your palms to face away from you. Then, reach forward with your arms and round your back and shoulders without bending forward from the hips. Hold for 30 seconds.
Piriformis Stretch
The piriformis stretch lengthens a muscle in your buttocks that, when tight, can pull on your back and cause pain. The piriformis muscle lies below the glutes. To perform this stretch, lie on on your back and cross your left leg over your right thigh. Pull your left knee toward your right shoulder, letting the hips roll sideways to right. Repeat on the other side. Hold each side for 30 seconds each.
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