Content

• Steps
• Method 1 of 3: Pain Relief
• Method 2 of 3: Treating the Cause of the Cramps
• Method 3 of 3: Preventing future cramps
• Tips

Any back pain is unpleasant on its own, but the involuntary spasm of the back muscles can cause you to literally writhe in pain. Unfortunately, if you have experienced a back spasm once, it may well recur in the future. Most often, back spasms are caused by repeated small sprains that inflame the muscles. The inflammation affects the surrounding nerves, causing the muscles to contract and spasm. For back spasms, the first step is to relieve the pain.When the pain subsides, try to eliminate the cause of the spasm and prevent similar occurrences in the future.

Steps

Method 1 of 3: Pain Relief

1. 1 Apply ice for 20 minutes. Use an ice pack wrapped in a soft towel. Lie on your back and place the bag under the spasm. Relax and sit in this position for about 20 minutes. Breathe deeply while doing this.
   • You can lie on an incline to relieve pressure on your back. If you have a spasm in your lower back, you can elevate your legs.
   • If necessary, apply a cold compress every 2 hours for 48 to 72 hours. Do not apply an ice pack for more than 20 minutes at a time or fall asleep on it. Prolonged exposure to cold can lead to frostbite and nerve damage.
2. 2 Take over-the-counter pain relievers. Non-steroidal anti-inflammatory drugs (NSAIDs) help relieve pain and inflammation. Common OTC NSAIDs include ibuprofen (Nurofen) and naproxen (Aleve).
   • You can also relieve pain with paracetamol (Panadola). Although this drug is not anti-inflammatory, it is less likely to cause stomach upset.
   • In addition, you can use muscle relaxants, such as "Mydocalm" or "Baklosan". Take them in minimal doses as they can cause drowsiness.
3. 3 Try to walk. While you may want to lie down if you have a spasm of your back muscles, try walking a little to stimulate circulation and encourage healing. The first time after the spasm, try walking a little about once an hour.
   • Don't lie for too long as this can make the problem worse. The immobility can cause muscle stiffness, which can worsen pain and even lead to new spasms.
   • For the first two weeks, walking and other light aerobic exercise, such as swimming, are great. Try to gradually increase the intensity of your exercise.
4. 4 After 72 hours, start applying warm, damp compresses. The swelling and inflammation should go away after 3 days. Afterward, warm compresses can be used to help improve circulation and relax muscles. Use a standard heating pad or take a warm bath.
   • In addition to warmth, moisture is important as it helps prevent dehydration. Maintaining water balance is essential to speed up recovery and prevent recurrent cramps.
5. 5 Ask your doctor about a cortisone injection. Cortisone is an anti-inflammatory agent that reduces inflammation around the nerves. Although cortisone works similarly to over-the-counter anti-inflammatory drugs, its effects don't last for a couple of hours, but for several months.
   • A cortisone injection only relieves the pain of muscle spasms without affecting the cause.

Method 2 of 3: Treating the Cause of the Cramps

1. 1 Determine the cause of the spasm. Back muscle spasm can be caused by sudden movement after being at rest for a long time. A spasm can also occur due to excessive tension in the back muscles, such as after heavy lifting or injury.
   • Many different methods are used to treat back spasms. Finding out what is causing the spasm will help you choose the most effective treatment.
   • If the spasm was caused by a sudden movement after being at rest for a long time, there is no need to look for any other cause. Just apply ice and warm compresses, do not lie for long periods, and do light stretching exercises.
   • You can consult your doctor. Your doctor can help you determine the likely causes of the muscle spasm. You can also ask a personal trainer or physical therapist for advice.
2. 2 Try relaxing your muscles with massage. A professional massage helps to improve blood circulation and relieve muscle tension.If you suspect a muscle spasm is caused by over-straining it, try massage to relieve it.
   • It is possible that you will feel some relief after the first session. However, it usually takes several massage sessions over a couple of months to get stable results.
3. 3 See your doctor for a correct diagnosis. If home remedies have not worked for you, or if you continue to experience muscle cramps in the same area, your doctor may be able to evaluate the cause of the spasms.
   • Talk to your doctor and tell them about the home remedies you have used.
   • Your doctor may order x-rays, computed tomography, or magnetic resonance imaging (MRI) scans to help them pinpoint the source of the problem.
4. 4 If muscle damage occurs, take physiotherapy. Physiotherapy can help you heal from a strain or other muscle injury. In addition, physical therapy can correct muscle imbalances that can overstrain an individual muscle and thus cause spasms.
   • The physical therapist will introduce you to the appropriate set of exercises aimed at treating spasms of the muscles of the back and preventing them in the future.
5. 5 For spinal problems, see a chiropractor. If the spine is uneven or damaged (for example, with a herniated disc), you can use the services of a chiropractor to help eliminate the causes of spasms of the back muscles.
   • As a rule, chiropractors deal with manual spine straightening. In addition, the doctor may use therapeutic exercises, massage, and other therapies to stimulate muscles and nerves.
6. 6 Rule out neurological disease. Muscle cramps can occur due to serious neurological conditions such as multiple sclerosis or Parkinson's disease. If you often experience muscle cramps for no apparent reason, see your doctor.
   • The doctor will ask you about other symptoms and, if necessary, refer you to a neurologist for further examination.
   • If you begin to experience urinary incontinence, see your doctor, as this symptom may indicate a serious medical condition.

Method 3 of 3: Preventing future cramps

1. 1 Drink enough water to keep your body hydrated. Muscle cramps and spasms can be associated with dehydration. While staying hydrated doesn't necessarily save you from recurring back muscle spasms, it can help you avoid over-straining your back muscles.
   • Try to drink at least 8 glasses (2 liters) of water daily. Refrain from alcoholic and caffeinated beverages, as they are diuretic and drain water from the body.
2. 2 Maintain an optimal body weight. Being overweight puts more strain on the back and the musculoskeletal system, which increases the risk of back spasms. Make sure your body weight matches your height. Calculate your BMI or ask your doctor for an estimate of your weight.
   • If you need to lose weight, consult a dietitian about an appropriate weight loss plan. After you get rid of your back spasm, start gradually increasing your physical activity.
3. 3 Make sure your diet contains all the nutrients you need. A deficiency in calcium, magnesium, or potassium can lead to more frequent muscle cramps. If you are deficient in trace minerals, cramping may continue even if you are undergoing treatment with a physiotherapist or chiropractor.
   • Choose natural sources of these micronutrients. A lot of calcium is found in dairy products, while bananas and potatoes are rich in potassium.
   • If you are deficient in micronutrients, limit your coffee intake or avoid it entirely, as it makes it difficult for the absorption of micronutrients.
4. 4 Walk more. An active lifestyle is one of the main ways to prevent back muscle spasms. Start by doing a gentle, back-light exercise like walking. Start with short walks and gradually work up to 20 minutes a day.
   • Cycling and swimming are other easy and very beneficial exercises for the back.
   • If you have access to a gym, you can also work out 15-20 minutes on an elliptical trainer or ladder trainer.
5. 5 Include stretching exercises in your workouts. Yoga and Pilates help develop flexibility and range of motion in your back. Try doing a few basic stretches before and after sports to relieve tension in your back muscles.
   • Stretch only as long as it does not cause discomfort. If you feel pain or discomfort, stop immediately to avoid damaging the muscles further.
   • Light stretching exercises can also help relieve pain immediately after a back spasm.
6. 6 Use a lumbar support cushion when sitting. Place a pillow between your lower back and the back of the chair to help you maintain correct posture. Use a pillow when you work at your desk or spend a lot of time behind the wheel of a car. Get up and walk a little at least once an hour. Try not to sit for too long.
   • Don't slouch when you sit.
   • If you have to sit for a long time, try to change your posture more often.
7. 7 Once the spasm has subsided, start strength training to strengthen your core muscles. These muscles act as a natural corset that keeps the spine and back straight and helps maintain correct posture. Strong core muscles can help prevent future back cramps.
   • The plank is a basic core strengthening exercise that does not require any additional equipment. Lie on your stomach and place your elbows and forearms on the floor. Place your toes and forearms on the floor and lift your body. While doing this, tighten your core muscles. First, try holding this pose for 20 seconds.
   • Do the plank several times a day and gradually increase its duration.
   • When holding the plank, breathe deeply and evenly. Many people tend to hold their breath when they tighten their core muscles.
   • Refrain from jerky and rapid movements when exercising with weights or lifting heavy objects, as this can spasm your back muscles.

Tips

• For back spasms, unless they are associated with an anatomical defect and cause very severe pain and progressive muscle weakness, surgery is rarely required.