A back spasm is a tension reaction to back stress. Stretching and range of motion exercises for the trunk are necessary for the return of normal function with back spasm and pain. These exercises allow you muscles and tendons to return to normal workloads without the stressors that cause spasms. All stretches should be gentle and sustained for eight to 10 seconds for maximum benefit.
Low Back
Do double and single knee-to-chest flexion and press-up extension exercises for your low back. For lumbar flexions, lie on your back and pull your knees to your chest. Lower both legs to the floor. Keeping one leg straight, pull the other to your chest. Repeat on the opposite side. For extensions, lie on your stomach. Use your hands to push your chest off the floor. Rest on your elbows for a lower level alternative to full extension
Middle and Upper Back
Middle and upper back spasms may be difficult to target. Moving your hands into different positions during these stretches will allow you to stretch different areas. For your middle back, get on all fours on the floor. Drop your chin to your chest and round your shoulders and back, pushing up toward the ceiling. Hold this for several seconds and then lift your head and arch your back, allowing your stomach to sink toward the floor.
For your upper back, stand in a doorway and hold on to the edge of the doorjamb, with your hand about shoulder height. Extend your elbow and pull away from the door while rounding your shoulders. Move your hand to different heights to pinpoint different areas of your back.
Neck and Shoulders
To alleviate stress in your neck, sit down and hold on to the edge of your chair with one hand. While looking straight ahead, tilt your head away from that hand, leaning your ear toward your shoulder. Repeat in the opposite direction.
To loosen your shoulders, sit in an upright position and pull your shoulders down and back, squeezing your shoulder blades together. Hold for several seconds and release.
Considerations
Strengthening of the entire trunk musculature will allow for improved bio-mechanics and function which will alleviate the incidence of back pain. Direct stimulation of the muscle through trigger point release may also be helpful. Continued back spasms may indicate an underlying issue which requires medical attention.
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