Muscle spasms can be painful and irritating, but especially so when they occur in your back. Physical activity may help relieve this condition, although a doctor may prescribe muscle relaxants and pain medications as well. Methods for preventing these occurrences include strengthening and stretching the back muscles.
Causes
Back spasms are often caused by poor posture, overuse or injury. Sitting or standing without utilizing correct posture for long periods often contributes to this condition. When you hold an unnatural position in which the spine is not correctly aligned, stress is placed on different regions of your back, with your lower back being the most common region. Overuse of muscle can lead to strain on certain muscles, and may lead to spasms in the future.
Strengthening
Strengthening the core muscles of the body is essential to keeping a healthy back. The major muscles of the core region include the muscles of the back and the abdominal muscles. This network of muscles is especially important because it supports the spine, which is the center of the skeletal network.
Stretching
Implement several stretching exercises for lower back health and to increase flexibility. To perform the knees-to-chest stretch, stand or lie on your back and slowly bring your bent leg to your chest; hold for 10 seconds. Switch legs and repeat. To enhance the stretch, pull your knee further to your chest. Next, stretch your hamstrings by standing with knees slightly bent. Keeping your back straight, bend and attempt to touch your toes. You should feel this stretch in your hamstrings. For a variation, keep your feet apart, bend and attempt to touch your chest to your right knee. Hold this stretch for 10 seconds, then switch legs and repeat.
Exercises
To improve lower back strength, lie on the floor with hands either at your sides or clasped behind your head. Tighten your abdominal and buttocks muscles, and push the small of your back to the floor. Hold for 12 seconds. Rest for several seconds and repeat this exercise for a total of 12 sets. Another strengthening exercise for the back is called the opposite arm and leg lift. Lie on your back with legs straight on the floor and arms extended behind your head. Lift the left arm and right leg, keeping the leg and arm straight, until perpendicular with your body. Hold this position for 10 seconds, then slowly return to starting position. Repeat with the right arm and left leg. Perform a total of 10 sets.
Warning
If you suffer from chronic back pain, consult your physician or health care provider before attempting to do any exercises. If back pain persists or worsens with physical activity, contact your doctor immediately.
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