Back-muscle spasms can be very painful. Initial treatment includes rest, ice and compression. Once movement becomes more comfortable, implement an exercise program that includes stretching to increase the flexibility of your back muscles. Always warm up thoroughly prior to doing any stretching. Hold stretches for 30 to 60 seconds, and repeat each stretch two to three times. Consult your doctor prior to moving into the exercise portion of your rehabilitation.
Overhead Stretch
Stand with your feet about shoulder-width apart. Keep your knees slightly bent and your abdominal muscles pulled in toward your spine. Reach both hands up above your head. Keep your arms straight. Reach as if you are trying to touch the ceiling. Keep your head facing forward and your chin off your chest. Your arms should be right next to your ears. You can clasp your hands or leave them apart.
Cat Stretch
Lower yourself down to the ground on your hands and knees. Place your hands directly under your shoulders and your knees directly under your hips. Start with your back flat and your eyes gazing straight down between your hands. Round your back up, pulling your belly button toward your spine. Drop your head down and look at your thighs. Hold this position for one deep inhalation and one complete exhalation before dropping your belly button toward the ground. Point your tailbone up toward the ceiling and shift your gaze upward as well. Alternate back and forth between these two positions, holding each for one breath cycle.
Child's Pose
From the hands and knees position, push your hips back to sit on your heels. Extend your straight arms out above your head with the entire length of your arms resting on the ground and your palms down. Rest your forehead on the ground and walk your fingers away from your body, stretching your upper back. Intensify the stretch by pressing your armpits toward the ground.
Lower Back Stretch
Roll over and lie flat on your back. Bend your knees and hug them into your chest. Keep your neck elongated, by relaxing your shoulder blades. Try to grab the front of your shins or even your ankles. Keep your abdominal muscles pulled in toward your spine for this entire stretch. To include your upper spine, lift your head off the ground and aim your forehead for your knees.
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