If you have ever experienced muscle spasms in your back, you know it can be a debilitating experience. A muscle spasm is an involuntary contraction of muscle fibers. Spasms in the back can occur for various reasons, including tight back or hamstring muscles, weak back muscles, weak abdominal muscles or muscle strains. Most cases resolve on their own with a little rest, heat, nonsteroidal anti-inflammatory medications, muscle relaxants and some gentle stretching.
Knee-to-Chest Stretch
This exercise stretches the muscles of your lower back as well as your hips. To do this exercise, lie down on your back. Bend your right knee and bring the leg toward your chest. Wrap your hands around your lower leg, and hold this position for 10 seconds. Repeat three to five times on both legs. Alternatively, pull both legs up at the same time.
Trunk Rotations
Trunk rotations also target the muscles in your lower back and hips. Begin this exercise by lying on your back. Bend your knees and place the bottoms of your feet flat on the ground. Position your knees and feet so they are touching one another. Tighten the muscles in your abdomen, and slowly bring your knees to the right as far as possible. Hold this position for three to five seconds. Slowly bring your legs all the way over to the left side, and hold for three to five seconds.
Do five to 10 repetitions on both sides. Remember to keep your legs together as you move them from side to side, and keep your feet on the floor. Your back should remain relatively motionless during this exercise, as the twisting motion should come mostly from your hips.
Prone Back Extension
Prone back extensions are used to increase the flexibility of your lower back. Lie facedown. With your elbows on the floor, raise your upper body off the floor. Place your hands on the floor, and lift your entire abdomen off the floor while straightening your arms. In this position, your spine should be arched backward slightly and you should notice a stretch in your lower back. Hold for 30 seconds and repeat three times.
Hamstring Stretch
Your hamstrings are at the back of your upper legs. Whenever these muscles are inflexible and tight, they pull on your lower back, which can cause your back muscles to spasm. This exercise focuses on stretching your hamstrings to reduce the amount of stress placed on your lower back.
To do this exercise, sit down on the floor and extend your right leg in front of your body. Bend your left leg so that the bottom of your foot is touching your right thigh. Stretch your arms out and lean forward toward your right leg as far as possible. Hold this position for 15 seconds. Do three repetitions on each leg.
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