Content

• To step
• Method 1 of 3: Relieve the pain
• Method 2 of 3: Address the cause of the cramping
• Method 3 of 3: Prevent back pain in the future
• Tips

Research has shown that in principle anyone can get back cramps at some point, but the risk of back pain is greater if you overload your back muscles or if you make a wrong movement, for example during sports. Back cramps can occur when your muscles contract in a forced manner, and that can be very painful. You can usually treat back pain at home with ice and painkillers. However, you will have to avoid the activities that caused the pain as much as possible. Experience shows that back pain often disappears sooner if you resume your daily activities as soon as possible, but it is better to avoid movements that can make the pain worse. If you have severe pain, or if you often have back problems, always go to the doctor.

To step

Method 1 of 3: Relieve the pain

1. Hold ice against your back for 20 minutes. Wrap a so-called cold pack or an ice pack in a soft towel. Lie on your back with the pack under you, right against where your muscles are cramped. Lie still for about 20 minutes while taking a deep breath.
   • If you want, you can lean back slightly to relieve the pressure on your back. If you suffer from lower back cramps, you will sometimes feel more relief when you raise your legs a little higher.
   • Do this every two hours for the next 48 to 72 hours. Do not stay on the ice pack for more than 20 minutes at a time, and make sure you don't fall asleep on top of the ice pack. Prolonged contact with the ice can cause frostbite or damage your nerves.
2. Take a drugstore pain reliever. Non-steroidal anti-inflammatory drugs or NSAIDs are anti-inflammatory drugs that are not corticosteroids and can reduce pain and inflammation. Commonly used NSAIDs that you can buy from the drug store include ibuprofen (available under the brand names Advil and Motrin) and naproxen (available under the name Aleve).
   • You can also take paracetamol (available under the name Tylenol, among others) for the pain. This medicine has no anti-inflammatory properties and is therefore kinder to your stomach.
   • You can also try a muscle relaxer such as Flexall or Percogesic. Take the lowest possible dose, as these products can make you sleepy.
3. Try to walk around a bit. If you get a cramp in your back, you probably tend to lie down right away, but walking a short distance will keep your blood flowing, which will help initiate the healing process. To start, walk a short distance every hour, immediately from the moment the cramp has shot in your back.
   • If you lie down too long, you can actually make the problem worse. If your muscles are not active, they can become stiff, causing them to hurt more and even cause them to cramp again.
   • Walking and other forms of cardio that do not stress your muscles and joints, such as swimming, are great forms of exercise for the first two weeks. Start slowly and carefully and then gradually try to keep it going a little longer.
4. Treat your back with moist heat after 72 hours. After three days, the pain and inflammation will have diminished somewhat. From that moment on, you can use heat to make your blood flow faster and your muscles more flexible. Buy a specially designed cold pack or lie down in a warm bath.
   • Moist heat is best because you don't run the risk of dehydration. It is important to keep your body well hydrated; not only for the effect of this treatment, but also to prevent muscle cramps in the future.
5. Ask if the doctor can give you an injection of anti-inflammatory drugs (e.g. cortisone). Cortisone is an anti-inflammatory drug that helps reduce inflammation around the nerves. The effect of cortisone is comparable to that of anti-inflammatory drugs that you can get without a doctor's prescription, but the relieving effect of a cortisone injection lasts much longer, up to several months.
   • A cortisone injection only relieves the pain caused by the cramps in your muscles. Unfortunately, you cannot treat the underlying cause with it.

Method 2 of 3: Address the cause of the cramping

1. Try to determine what is causing the cramping. Cramps in your back can be caused by sudden movement after not being as active for an extended period of time. Back problems can also arise if you have overloaded your back muscles, for example if you lift something heavy, or if you get injured during sports.
   • You can treat cramps in your back in different ways. Understanding the cause of the problem will help you find the most appropriate treatment.
   • If the cramping is the result of a sudden movement after sitting still for a while, you have no other underlying physical problem to treat. Just use ice and heat and do some light stretching.
   • It may be wise to discuss with the doctor exactly what you have done and what exactly is bothering you. He or she can help you determine the cause of the cramp or pain. You could also discuss it with a personal trainer or a physiotherapist.
2. Try to reduce the pressure and tension in your back with the help of massage therapy. Massage therapy performed by a licensed masseur can improve circulation and allow your muscles to relax better. If you feel that the cramp in your back is a result of stress in general, massage therapy can often help.
   • You may notice a difference after a single session, but you will likely need several massage sessions spread over a period of several months for a lasting result.
3. Make an appointment with the doctor so that he or she can make an official diagnosis. If the home remedies do not solve the problem or if you continue to experience muscle cramps in the same place, your doctor can refer you for further investigation to determine the cause.
   • Discuss your complaints with the doctor and tell him or her what you did at home to treat the cramp in your back.
   • The doctor may ask you to have an X-ray, CT or MRI scan to further evaluate your back problems.
4. Try to solve the problem through physiotherapy especially for muscle injuries. If you have stretched or damaged a muscle, physical therapy can help repair that muscle. Physical therapy also helps correct abnormalities in your muscles that can cause a particular muscle to overload, leading to cramps.
   • A physical therapist can also provide you with a schedule of exercises designed especially for you to treat the specific problems that are causing your back pain.
5. If you think your vertebrae have been damaged, see a chiropractor. If your spine has shifted or you have had a back injury such as a hernia, you may need the help of a chiropractor to address the cause of your back pain.
   • Chiropractors usually use their hands to push your vertebrae back into place. They also sometimes use therapeutic exercises, massage and other treatments to stimulate your muscles and nerves.
6. Check whether you may have neurological complaints. Back cramps can be caused by serious neurological problems, such as multiple sclerosis or Parkinson's. If you often suffer from muscle cramps without being able to pinpoint a clear cause, discuss these complaints with your doctor.
   • The doctor will discuss any other symptoms with you and refer you to a neurologist for further testing if he or she thinks this is a good idea for you.
   • If you start experiencing incontinence (that is, if you can't control urination properly), see a doctor, as this is usually a sign of underlying conditions.

Method 3 of 3: Prevent back pain in the future

1. Drink plenty of water to keep your body from drying out. Sometimes cramps and spasms in your muscles are the result of dehydration. While drinking enough won't necessarily prevent you from getting back problems in the future, it certainly helps keep your muscles supple.
   • To stay hydrated, drink at least eight glasses of water a day. Avoid alcohol and caffeine. Drinks that contain alcohol or caffeine have a diuretic effect, which means that they dry out your body.
2. Make sure you maintain a healthy weight. Being overweight can put extra pressure on your back and your musculoskeletal system, which increases the risk of back cramps. Make sure you have a weight suitable for your height. Calculate your BMI or ask your doctor to do a physical examination.
   • If you need to lose some weight, ask a licensed dietitian to create a plan that will work for you. Once you start to recover from your back pain, slowly incorporate more exercise into your daily routine.
3. Make up for mineral deficiencies in your diet. If you don't get enough calcium, magnesium or potassium, you are more likely to experience muscle cramps. Even if you work with a physiotherapist or a chiropractor, you may continue to experience cramps in your muscles if you are deficient in these minerals.
   • First, see if you can't get these minerals from regular, unprocessed foods. Calcium, aka lime, is of course in dairy products, and bananas and potatoes are good sources of potassium.
   • If you are deficient in minerals, try to cut down on your coffee and processed sugar. Coffee and processed sugar ensure that your body is less able to absorb minerals.
4. Stay active by running and walking. Staying active is one of the most important things you can do to prevent back cramps in the future. Walking is an activity that is normally gentle on your back and does not overload the rest of your muscles. Start with short walks and gradually build up to a daily walk of at least 20 minutes.
   • Cycling and swimming are two other forms of exercise that don't overload your muscles and joints and are particularly good for your back.
   • If you can go to the gym, you can also try exercising on an elliptical or a climbing machine for 15 minutes or 20 minutes.
5. Include stretching exercises in your routine. Yoga or pilates can help make your back more flexible and increase your back's range of motion. Try a few simple stretches before and after exercise or walking to keep your muscles supple.
   • Never go further than you can comfortably do with stretching or stretching exercises. If you feel pain or discomfort, stop immediately. If you continue, you could further damage your muscles.
   • Light stretches for your back can be a good way to relieve the pain right after the cramp in your back strikes.
6. When you sit, use a special cushion to support your back. Place a cushion between your lower back and the back of your chair to make it easier for you to sit upright. Do this while you are working at your desk or if you are driving for long periods of time. Get up at least once every hour to walk around. Don't sit around for too long.
   • Try not to lean forward while you are seated.
   • If you have to sit for long periods, change positions as often as possible.
7. Once you are no longer experiencing the cramps in your back, start strength training to strengthen your core muscles. Your core muscles form a natural corset that keeps your spine straight and keeps your back in the correct position. By training your core muscles you can help prevent back pain in the future.
   • The plank is a simple exercise to strengthen your core muscles that you can do without any equipment or other aids. Lie on your stomach on the floor. Keep your forearms flat on the floor and rest on your elbows. Now come up until your body is resting on your toes and your forearms only. Let your core muscles do the work and hold the position for 20 seconds to start.
   • Do the plank exercise several times a day. Gradually try to hold the position a little longer.
   • Remember to keep breathing deeply and regularly during the plank exercise. Many people tend to hold their breath while working on their core muscles.
   • Avoid sudden or jerky movements when lifting weights or other heavy objects. Such movements can cause back pain.

Tips

• You rarely need surgery for spasms unless the problem is caused by an anatomical disorder or is the result of persistent pain or so-called progressive muscle relaxation.