The human back is a detailed structure consisting of bones, muscles, ligaments, tendons and discs. With this wide variety of components, a slight problem with one or more components can lead to back injuries or pain such as back spasms. When back spasms occur, the muscles in the back experience involuntary contractions, leading to a feeling of tingling or numbness as a result of the trapped or pinched nerves. Managing back spasms can be done through specific therapy techniques, including stretches and other exercises. However, with the severity and sensitivity of the human back, always consult a doctor or physical therapist to discuss the best treatment options and exercises.
Step 1
Apply a heating pad to the lower back for about 10 minutes before exercise. The heating pad provides a passive warm-up technique that increases blood flow to the muscles in the lower back. Warm-up exercises can be performed, such as walking or cycling, for another 10 minutes before exercising.
Step 2
Perform at least three basic exercises to strengthen back muscles. Common exercises include knee raises to improve lower back flexibility, back extensions to increase lower back strength, and pillar bridges to increase overall core stability and strength. The goal of these exercises is to balance the strength levels of the abs and lower back. Additional exercises might be prescribed by a doctor or physical therapist.
Step 3
Complete 10 to 12 repetitions for three to four sets on each exercise. Gradually increase the number of repetitions as the exercises become easier, but stop immediately if you feel excessive pressure or pain in the lower back. The entire workout should last approximately 15 minutes.
Step 4
Perform back and leg stretching exercises to finish the workout. Hold each stretch for 10 seconds and repeat five on each exercise.
Step 5
Apply an ice pack to the lower back following the exercises and workout. The ice reduces inflammation of the spinal region and muscles by reducing blood flow. Keep the ice on the lower back for 12 to 20 minutes.
Step 6
Use a foam roller for self-myofascial release, or SMR. The foam roller works by improving soft tissue health and blood flow to the muscles.
Tips and Warnings
- If exercises and treatment options don't reduce the symptoms and pain, consider talking to your doctor or pharmacist about anti-inflammatory medications to treat the back spasms.
Things You'll Need
- Heating pad
- Exercise mat
- Foam roller
- Ice pack
- Timer
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