Muscle spasms can result from many factors, such as prolonged periods of exercise, becoming dehydrated and even certain metabolic disorders, explains Faqs.org. Although muscle spasms usually are not serious, they can be very painful. Stretching your back regularly can decrease the likelihood or intensity of muscle spasms and also is important for preventing injuries when working out.
When and How to Stretch
Stretching your back is especially important before and after exercise, but you also can stretch your back any time you feel tension or muscular discomfort. The Women's Heart Foundation recommends making stretches slow and relaxed -- don't force tense muscles to go beyond the comfort point. Stretch a muscle only until you feel mild tension in the area.
Middle of Your Back
To stretch your mid-back as well as your arms and hands, begin from a standing position. Lace your fingers together and turn palms out, extending your arms in front to about shoulder height. Hold this position for about 15 seconds, then relax and repeat, if desired.
Top of Shoulders
Still in the standing position, raise your arms overhead. Grab one elbow with the hand of the opposite arm. Pull your elbow behind your head as you lean to toward the side of the arm holding your elbow. Hold this position for 15 seconds, then repeat on the other side of your body.
Lower Back
Sit with one leg stretched out in front of you. Bend your other leg, crossing the foot over the leg that is straight out. Place the foot of your bent leg on the outside of the opposite knee. Then place the elbow on the side of the straight leg onto your bent knee. Place your other hand on the floor just behind your hips. Turn your head, shoulders and twist your body slowly toward the hand on the floor. Hold that stretch for about 15 seconds, then release and repeat with the other side of your body.
Another option for stretching the lower back is done from a position of lying on your back with your knees bent. Place your hands on your knees and slowly use your hands to pull your knees toward your chest. When you have pulled your knees as close to you as comfortably possible, slowly push your knees away before repeating the process again. Repeat pulling and pushing your knees from your chest for about five minutes, advises The Pain Clinic.
Other Options
Massaging the area of the muscle spasm can sometimes help relieve pain, as can taking a warm bath or shower. If muscle pain is extreme or prolonged, call your doctor to make sure nothing more serious is going on.
