What to Do During a Back Spasm?

Back spasms occur when the muscles in the back become strained. Twisting or bending in an unnatural way during sports activities, falling on the back or lifting heavy objects improperly can cause muscle strain. Rapid contractions of injured back muscles can cause discomfort and pain that lasts a few minutes to a few hours. Ice packs applied to injured areas after a back spasm can reduce pain and allows muscles to begin to heal.

Causes of Back Spasms

• A back spasm is caused by injured muscles that begin to rapidly contract. The pain can last for several minutes to several hours and reoccur without warning.

  If you play sports such as racquetball, basketball or you are training for a marathon or weight lifting competition, sudden twisting or bending can cause the muscles in your back to become strained. Increasing physical activity without stretching properly to warm muscles causes additional strain.

  Injury to back muscles, vertebrae and discs can cause frequent back spasms if left unattended. If you have injured your back, seek immediate medical attention.

Back Spasm Remedies

• Lie down, if possible, in a comfortable position when the spasm starts. Take a few deep breaths to relax the rest of your body. Place ice packs on the areas of your back that are in pain. Use the ice packs to massage painful areas (you may need the help to do this). Change ice packs every 12 to 15 minutes to reduce muscle swelling.

  Seek medical attention to determine the causes of the spasms. You may need to anti-inflammatory drugs to reduce pain.

  Exercises that help reduce pain include pelvic tilts and taking short walks. To perform a pelvic tilt, lie on your back (on the floor) and bend your knees. Plant your feet on the floor. Tighten the muscle in your lower back and push the muscles to the floor. Hold this position for ten seconds and release. Repeat two or three times.

Preventing Back Spasms

• Prevent back spasms by practicing good sitting and standing posture throughout the day. Sit in an ergonomic chair with lumbar support for your lower back. When sitting in a chair, plant your feet on the ground and sit as tall as possible. This will limit the amount of weight you put on your back.

  Other ways to prevent back spasms include daily stretching before running or participating in sports activities. Building a strong abdominal core can help reduce the amount of pressure on your back and help you maintain good standing posture.

  Get a back massage or by take a warm bath once a week to reduce muscle fatigue.

  Reduce physical activity after a back spasm to allow muscles to heal properly.