Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (2022)

Burnaby's Award Winning Chiropractor
Dr. Hafeez Merani Reveals His Brand New Ebook

The Ultimate Guide To Chiropractic Care:

Who Needs It, What To Expect, and How To Find an Amazing Chiropractor​

Fill Out The Form Below To Get Your FREE Copy Today!

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (1)

What Is a Back Spasm?

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (2)

Featured Image by The Health Sessions

Anyone who has experienced a back spasm knows that it is extremely discomforting, as they can weaken your muscles and affect your spine’s health negatively. Fortunately, you don’t have to keep struggling with this condition.

If you’re tired of ineffective treatments for back spasms, you’ve come to the right place. Keep reading this article to discover simple, trusted remedies for relief. We’ll help you understand the different causes of back spasms, home treatment methods, and how you can prevent it from occurring.

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (3)

A back spasm is a sudden sharp pain caused by the involuntary contraction of your back muscles. It’s difficult to pinpoint the exact reasons why this happens, although experts suggest that sleeping awkwardly, bending, lifting, standing, or sitting can all be causes. Back spasms can also be caused by injuries or overworking.

Typically, back spasms ease with time and require light home treatment. For example, massaging your back with an ice pack or hot water can provide significant relief. Changing your habits and avoiding strenuous exercises that put pressure on your back muscles are other practices you can embrace for back spasm recovery.

Oftentimes, engaging in normal activities will help you recover from back muscle spasms. However, if you have pre-existing medical conditions, you will require additional care and medical advice.

What Do Back Spasms Feel Like?

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (4)

Typically, a back spasm lasts anywhere between a few seconds to nearly 15 minutes. During this time, you will experience a tight or knot-like twitch in your muscles or some sort of contraction. When this tightness eases off, your muscles start to feel tender and sore.

(Video) Fast Relief for Back Pain and Spasms

In some cases, your healthcare provider might prescribe muscle relaxants like acetaminophen or over-the-counter non-steroidal anti-inflammatory drugs like ibuprofen and naproxen to relieve pain and stiff muscles.

What Causes a Back Spasm?

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (5)

A mild strain is one of the minor causes of back spasms. However, for some others, back spasms are triggered by more complex conditions such as a herniated or ruptured spinal disc. If you feel like your back muscles are moving or contracting firmly, you should look out for the following common causes.

Bad Posture

Lack of Exercise

With the rise of remote work, many people spend their time at a work desk, hunched over a computer screen, with little or no chance for exercise.

The more you do this, the weaker and more inflamed your muscles will get. This can trigger painful muscle spasms as your back muscles struggle with inflammation caused by prolonged weakness.

To remedy this, take breaks from your desk for some exercise. Even 10 to 15 minutes of brisk walking can help.

Overuse of Your Lower Back Muscles

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (6)

When you’re trying a new exercise, you might put a lot of pressure on your lower back muscles, which can trigger muscle spasms for a few days. Some people might experience a form of post-exercise pain known as delayed onset muscle soreness (DOMS).

Nerve Damage

Conditions linked to nerve damage such as diabetes, spinal cord damages, and radiculopathy can cause spasms and pain. Radiculopathy causes inflammation, compression, or injury to a nerve root in the spine, resulting in tingling or pain in the muscles.

Sciatica is another condition that can trigger back spasms. This occurs when there’s a compression of the nerve roots that make up your sciatic nerves. Sciatica often results in a sharp pain that affects your buttocks, legs, and some parts of your lower back.

Stress

Activities that cause stress and anxiety can trigger lower back spasms. When you’re stressed or anxious, you’d become less willing to engage in physical activities and this can cause muscle stiffness. Typically, your body reacts to stress by producing more adrenaline and making your muscles tense.

Spondylolisthesis

Spondylolisthesis happens when your vertebra shifts forward relative to the bone below having instability from a special type of injury called a pars fracture. When this happens, some parts of your spine move out of their original position. This spinal condition is one of the leading causes of muscle spasms and back pain and can be diagnosed via an X-Ray.

Arthritis

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (7)

Although arthritis isn’t a direct trigger for back spasms, you might experience this condition as one of its many side effects. Arthritis causes inflammation of your joints, which can weaken your muscles and cause spasms.

(Video) What to do when your back spasms

Spinal Stenosis

People with spinal stenosis experience muscle pain, weakness, and numbness as the condition worsens. Spinal stenosis causes the spinal canal to narrow over time which puts pressure on the nerves, causing painful spasms. If left untreated, spinal stenosis can lead to nerve damage, paralysis, and eventual death of the patient.

5 Ways to Relieve a Back Spasm

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (8)

Several home remedies can provide relief for back spasms, especially in the early stages of the condition. A simple shift in your daily habits such as exercising regularly and good posture will set you on the right road to recovery. Common relief methods for back spasms include:

  1. Stretching the area of the spasm
  2. Massaging your lower back
  3. Applying ice and heat to your back
  4. Getting active and hydrated
  5. Treating back spasms by visiting a licensed chiropractor

Let’s get into the specifics of each remedy in detail.

Stretching the Area of the Spasm

Stretching the muscles around your back can provide almost immediate relief from spasms or stop them from occurring altogether. Before stretching your back muscles, you should take some time to walk around and loosen your muscles. Sometimes, this may provide the relief you need.

Common back stretches for back spasms include the tennis ball stretch, foam roller stretch, and exercise ball stretch.

How to Do Tennis Ball Stretches

  1. Lie down on the floor or a bed with a tennis ball or another ball of similar size. Place the ball under the area with the spasm for a few minutes.
  2. Try to relax and breathe normally.
  3. Move the ball to an adjacent spot and repeat the exercise until you feel relief.

How to Do the Foam Roller Stretch

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (9)

  1. Place a foam roller perpendicular to your spine and lie down on the floor.
  2. Cross your arms on your chest.
  3. Move your back over the roller, up to your shoulder blades, and down to your belly button.

How to Do Exercise Ball Stretches

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (10)

  1. Stretch out your back, shoulders, and buttocks on an exercise ball. Make sure your feet are flat on the floor.
  2. Remain in this position for a few minutes. For better balance, you should do this near a chair or couch.

Massaging Your Lower Back

Sometimes, a good back massage may relieve the pain and discomfort that comes with muscle cramps and back spasms.

If you cannot get a professional massage, you can try out a home alternative. Gently rub the affected area of the muscle spasm over and over again, until you feel some sort of relief.

If you’re experiencing persistent back spasms, consider pinching the area around the sensations and holding the pinch for a few minutes. You can ask someone to help out if your hands can’t reach the area.

Applying Cold Packs and Heat to Your Back

(Video) Back Pain Relief Exercises & Stretches - Ask Doctor Jo

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (11)

Regular hot or cold therapy can loosen the tightness around your back muscles and relieve spasms. Both therapies help to relax your muscles and ease the side effects of muscle spasms.

Hot Therapy for Muscle Spasms

Apply a heating pad to the area around the spasms for 15 to 20 minutes. After this, massage the area with a cold compress to calm any inflammation caused by the heating pad.

If you’d rather do without the pad, try having a warm bath, hot tub or spa session, or a hot shower.

Cold Therapy for Muscle Spasms

Wrap the ice pack with a cloth so it doesn’t have direct contact with your skin, and apply it on your back muscles for 15 to 20 minutes. Do this several times a day for maximum relief, taking breaks in between.

Getting Active and Hydrated

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (12)

Staying hydrated is a great way to relieve back spasms quickly. This is even more important if you live in a warm area or your job requires exerting lots of physical energy.

Generally, experts recommend that you drink eight 8-ounce glasses of water, which is about two litres, or half a gallon of water every day. In reality, your actual water intake would depend on your individual needs, lifestyle, and prevailing weather conditions. Here’s a simple table you can use as a reference.

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (13)

Source: Healthline

Treating Back Spasms with Chiropractic Care

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (14)

If your back spasms start to worsen, you might need to consult a chiropractic clinic. Here, you can get expert advice and chiropractic care for pain relief of muscle spasms.

During your initial visit, your chiropractor will determine the cause of your muscle spasm. If it is caused by strain or injury, they might perform spinal adjustments or soft tissue therapy to ease the pain and discomfort.

However, if the chiropractor finds an issue with a spinal disc, then you may require different treatment or further imaging. The requisite rehabilitation may involve different exercises and stretches. In some instances, you may also be referred back to your medical doctor for additional care.

If you’re worried about the treatment hurting, don’t worry – chiropractic care is gentle and is always a discussion between you and the treating practitioner.

How to Prevent Back Spasms

Simple changes to your health habits can protect your lower back and prevent back spasms. Let’s look at a few things you can do.

Maintain Good Posture

(Video) How to Fix “Low Back” Pain (INSTANTLY!)

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (15)

Good posture reduces the pressure on your back muscles and ligaments, which can prevent tightening and discomfort. It also improves your spine’s health. Some tips for a good sitting posture include:

  1. Relaxing your shoulders
  2. Placing your ankles in front of your knees
  3. Keeping your feet flat
  4. Maintaining a slight gap between the back of your knees and the chair
  5. Resting your back against the chair
  6. Sitting up straight and looking forward without straining your neck

Properly Lift Heavy Objects

If you lift heavy objects suddenly, you will strain your lower back and compress your spinal discs, all of which can trigger muscle spasms. One of the most important things you should have in mind is, “never turn or twist your body while lifting or holding a heavy object.” Here are some tips for proper lifting.

  1. Keep a wide base of support for the load. To achieve this, you should take a karate stance: Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
  2. Take a half-kneeling or squatting position; this way, you’d have a good grasp of the load.
  3. Maintain a good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back.
  4. When dropping the load, squat with your knees and hips only.
  5. Don’t lift the weight with your back. Instead, slowly lift the heavy object by straightening your knees and hips.

Exercise regularly

Exercising regularly can strengthen your back muscles and prevent spasms. Some strengthening exercises you can try out to prevent lower back pain include:

  1. Partial crunches (while maintaining neutral spine)
  2. Stretches
  3. Wall sits
  4. Press-up back extensions
  5. Pelvic tilts

If your work keeps you seated at your desk for an extended period, you should plan for frequent walk breaks — stroll around your home, or take a brisk walk outside. Also, consider enrolling in an exercise program.

Apart from relieving chronic low back pain and muscle spasms, exercises have several health benefits such as improving your blood flow and mental health. It also helps you to burn off extra calories.

Summary

There’s no reason to keep struggling with back spasms. With the right treatment methods plus healthier habits, you can get rid of muscle spasms for good, and enjoy a better life.

Did you enjoy this article? Sign up to our mailing list today for more health tips—we’d also provide you with our free series of E-books!

Related Blog Articles

Burnaby's Award Winning Chiropractor
Dr. Hafeez Merani Reveals His Brand New Ebook

The Ultimate Guide To Chiropractic Care:

Who Needs It, What To Expect, and How To Find an Amazing Chiropractor​

Fill Out The Form Below To Get Your FREE Copy Today!

Finally! Back Spasms Pain Relief You Can Do at Home That Actually Help! (16)

(Video) Back Pain & Sciatica Relief ♥ Your Daily Yoga Miracle Therapy

FAQs

What helps lower back spasms immediately? ›

Heat or ice

Both heat and ice can relieve the pain of a muscle spasm. Both treatments can reduce inflammation and ease muscle tension. Alternating hot and cold packs can be particularly helpful. Try applying a hot and then cold pad for 20 minutes at a time, with a 20-minute break in between.

What can you do naturally for back spasms? ›

10 Ways to Manage Low Back Pain at Home
  • Keep Moving. You might not feel like it when you're in pain. ...
  • Stretch and Strengthen. Strong muscles, especially in your abdominal core, help support your back. ...
  • Keep Good Posture. ...
  • Maintain a Healthy Weight. ...
  • Quit Smoking. ...
  • Try Ice and Heat. ...
  • Know Your OTC Medications. ...
  • Rub on Medicated Creams.
16 Dec 2020

What drinks help back spasms? ›

Cherry juice can help relieve muscle pain, which may be chronic or exercise-induced. Cherry juice is easily available to buy at grocery stores and commonly contains the tart cherry extract. Try drinking a glass of cherry juice on a daily basis and see if it has positive effects in relieving your back pain.

How do you speed up back spasms? ›

And you can help your recovery along by doing the following:
  1. Stay as active as you can. “We used to recommend bed rest, but we now know people with muscle spasms recover faster when they move around,” says Dr. ...
  2. Apply heat. ...
  3. Pop an over-the-counter pain reliever. ...
  4. Try spinal manipulation. ...
  5. Book a massage. ...
  6. Wear a back brace.

What triggers muscle spasms in back? ›

Causes of muscle spasm

A back spasm can occur after any type of strain or injury to the soft tissues (muscles, tendons or ligaments) in the spine. This type of soft tissue injury typically heals enough within a week or two for the muscle spasms to stop.

What causes severe back muscle spasms? ›

There are many possible causes for lower back spasms, including poor posture, muscle overuse, and sprains and strains. People who experience recurring or worsening spasms or pain should see a doctor for an assessment. A lower back spasm usually feels like a muscle is firmly contracting or moving.

What is the one stretch that relieves back pain? ›

Two effective stretches for the back muscles are back flexion and knee-to-chest. For the hip and gluteus stretches, these are piriformis stretch and hip flexor stretch. One of the most important muscles to stretch is the hamstring.

Is it better to sit or lay down with lower back pain? ›

You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move. "The goal isn't to get into the chair. The goal is to start moving. Walking is better than sitting," he says.

How do you relieve pain without pills? ›

8 non-invasive pain relief techniques that really work
  1. Cold and heat. These two tried-and-true methods are still the cornerstone of relieving pain for certain kinds of injuries. ...
  2. Exercise. ...
  3. Physical therapy and occupational therapy. ...
  4. Mind-body techniques. ...
  5. Yoga and tai chi. ...
  6. Biofeedback. ...
  7. Music therapy. ...
  8. Therapeutic massage.
28 Jul 2017

Which drink is good for body pain? ›

Tea is one of the most-studied drinks when it comes to its benefits for arthritis patients. Green, black and white teas are all rich in polyphenols – compounds from plants that have strong anti-inflammatory effects. You'll find the highest polyphenol levels in green and white teas.

Which fruit is best for back pain? ›

If you're looking for foods that reduce back pain and are loaded with nutrition, try carrots, beets, sweet potatoes, cherries, berries, grapes and red wine, pomegranate, and watermelon, she says.

Is walking good for back spasms? ›

Walk At A Moderate Pace

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

Can you get a muscle relaxers over-the-counter? ›

Is there an over-the-counter muscle relaxer? No muscle relaxers are available over the counter in the U.S., but some OTC medications can have muscle-relaxing effects. These include guaifenesin and NSAIDs like ibuprofen and naproxen.

What is a good muscle relaxer? ›

Flexeril or Amrix (cyclobenzaprine): Cyclobenzaprine is a popular and relatively inexpensive generic muscle relaxant often used short-term to treat muscle spasms and pain related to sprains, strains, etc.

How long does it take for back spasms to go away? ›

How Long Do Back Spasms Last? Most episodes of back spasms last for only a few days. Some severe cases last about six to eight weeks, but spasms and pain should subside gradually over that time period, allowing you to move normally and get back to your normal activity.

How do you relieve muscle spasms? ›

How are muscle spasms (muscle cramps) treated?
  1. Stretch the affected area.
  2. Massage the affected area with your hands or a massage roller.
  3. Stand up and walk around.
  4. Apply heat or ice. Put an ice pack together or apply a heating pad, or take a nice warm bath.
  5. Take painkillers such as ibuprofen and acetaminophen.
11 Mar 2021

Are back spasms serious? ›

A spinal muscle spasm could represent something serious, such as a microtear around a spinal disc that can generate enough inflammation to cause muscles to tense. In most cases, however, a muscle spasm in the back is a symptom of a mild muscle injury, such as a sprain, Dr. Choudhary says.

What do you do when your back goes out and you can't move? ›

My Back Went Out. What Do I Do?
  1. Rest (But Not For Too Long)
  2. Apply Cold.
  3. Apply Heat.
  4. Try Pain Relievers.
  5. Exercise.
  6. Get a Massage.
  7. When to Call Your Doctor.
18 Mar 2021

When should I be worried about back spasms? ›

If the pain lasts four weeks or longer. If the pain keeps getting worse as time goes by. If you are experiencing other symptoms, such as fever, major weight loss or weight gain, loss of function or weakness in extremities, bladder problems, etc.

How should I sit with lower back pain? ›

Sitting
  1. Sit as little as possible, and only for short periods of time (10 to 15 minutes).
  2. Sit with a back support (such as a rolled-up towel) at the curve of your back.
  3. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.)
23 Dec 2020

Can you stretch out a back spasm? ›

The first and easiest way to stretch a back spasm is to walk around, which can loosen your back muscles and relieve a spasm. Walk at a slow, steady pace to loosen your back muscles.

How do you tell if lower back pain is muscle or disc? ›

Your spinal disc is at the bottom of your back, so if you have pain in your lower back, you may assume it is a slipped disc. Furthermore, the feeling of pain will differ between the two. Muscle pain will feel like post-workout soreness, while disc pain will feel debilitating and tingly.

Does sitting make lower back pain worse? ›

Now, it's important to stress that the most common source of lower back pain from sitting is caused by your posture. However, by also sitting for too long, the discs in your vertebrae might start losing their cushioning. As a result, there's sharp, chronic back pain, especially when sitting.

What's a natural painkiller? ›

Endorphins are the body's natural painkillers. Endorphins are released by the hypothalamus and pituitary gland in response to pain or stress, this group of peptide hormones both relieves pain and creates a general feeling of well-being.

How do you deal with unbearable pain? ›

10 ways to reduce pain
  1. Get some gentle exercise. ...
  2. Breathe right to ease pain. ...
  3. Read books and leaflets on pain. ...
  4. Counselling can help with pain. ...
  5. Distract yourself. ...
  6. Share your story about pain. ...
  7. The sleep cure for pain. ...
  8. Take a course.

What gets rid of pain naturally? ›

12 natural ways to relieve pain
  • Lavender.
  • Rosemary.
  • Peppermint.
  • Eucalyptus.
  • Cloves.
  • Capsaicin.
  • Ginger.
  • Feverfew.
27 Feb 2019

How much baking soda should I drink to reduce inflammation? ›

Baking soda may lower acidity in your mouth and stomach, fight body odor, improve kidney function, and alter autoimmune activity. If you want to try it, start slowly with low doses. Then gradually work up to 1/4 teaspoon a day, in 20 ounces of water. Watch for side effects.

What is the fastest way to get rid of inflammation in the body? ›

Simple rules of thumb for anti-inflammatory eating:
  1. Eat more plants. Whole plant foods have the anti-inflammatory nutrients that your body needs. ...
  2. Focus on antioxidants. They help prevent, delay or repair some types of cell and tissue damage. ...
  3. Get your Omega-3s. ...
  4. Eat less red meat. ...
  5. Cut the processed stuff.
13 Aug 2019

What tea is good for reducing inflammation? ›

6 Powerful Teas That Fight Inflammation
  • Green tea (Camellia sinensis L.) ...
  • Holy basil (Ocimum sanctum) ...
  • Turmeric (Curcuma longa) ...
  • Ginger (Zingiber officinale) ...
  • Rose hip (Rosa canina) ...
  • Fennel (Foeniculum vulgare Mill)
17 Jul 2019

Which fruit is good for muscle pain? ›

Berries. Cherries, blackberries, blueberries, raspberries, cranberries and strawberries all contain anthocyanins, an inflammation reducing compound. Berries not only help reduce inflammation but they contain many nutrients which help prevent diseases.

What drinks make your muscles stronger? ›

What drinks are good for muscles and joints?
  • Balance Mineral Drink.
  • Plain water.
  • Green tea.
  • Smoothies.
  • Tomato juice.
  • Cherry juice.
23 Jul 2019

What tea is good for muscle pain? ›

Chamomile Teas

Chamomile is a soothing, floral herbal tea that has been used as a remedy for colds, coughs, muscle pain, and other illnesses for centuries. Chamomile has been shown to reduce symptoms of inflammation, and can also help to give the immune system a boost and help improve overall health.

Do bananas help back pain? ›

There are also foods that can prevent back pain. Find foods that are rich in magnesium. You could choose salmon, or spinach, even eggplant and bananas. "When a person is in pain, their muscles tighten because of the pain, and magnesium actually helps to relax muscle," Fulop says.

What tea helps with back pain? ›

Green tea is one of the best drinks to avoid back pain, according to Orthopaedic Surgeon, Dr Branko Prpa. It's a natural anti-inflammatory, and along with its other numerous health benefits, could prevent one of the key causes of back pain - inflammation, he said.

How do you release a locked back? ›

How to Instantly Unlock Your Stiff Lower Back - YouTube

Can heat make back pain worse? ›

If you have truly pulled or strained your lower back muscles, applying heat will cause inflammation. Heating inflamed tissues will make your pain worse and certainly won't help things get better any time soon.

What is the fastest way to relieve back spasms? ›

To relieve pain, use heat or ice (whichever feels better) on the affected area.
  1. Put a warm water bottle, a heating pad set on low, or a warm cloth on your back. Put a thin cloth between the heating pad and your skin. ...
  2. Try ice or a cold pack on the area for 10 to 20 minutes at a time.

How do you get rid of back pain fast? ›

Get Rid Of Back Pain INSTANTLY By Correcting This One Muscle

What causes severe back spasms? ›

Athletes and those who do a lot of heavy lifting may experience back spasms. Such activities can cause a muscle strain, which is a tear, and that can cause inflammation. Dietary issues. Back spasms can be caused by too little water, potassium and/or calcium in your diet.

What can I take instead of a muscle relaxer? ›

These include the following foods, supplements, and techniques:
  • Cherries and tart cherry juice. Share on Pinterest Cherries and tart cherry juice may act as natural muscle relaxants. ...
  • Blueberries. ...
  • Protein. ...
  • Magnesium. ...
  • Curcumin. ...
  • Pomegranate juice. ...
  • Arnica. ...
  • Capsaicin.

What triggers a muscle spasm? ›

Overuse of a muscle, dehydration, muscle strain or simply holding a position for a prolonged period can cause a muscle cramp. In many cases, however, the cause isn't known. Although most muscle cramps are harmless, some may be related to an underlying medical condition, such as: Inadequate blood supply.

How long do lower back spasms last? ›

How Long Do Back Spasms Last? Most episodes of back spasms last for only a few days. Some severe cases last about six to eight weeks, but spasms and pain should subside gradually over that time period, allowing you to move normally and get back to your normal activity.

How do you get out of back spasms in bed? ›

How to Get Out of Bed with Lower Back Pain (Less Pain & Faster ...

Is walking good for back spasms? ›

Walk At A Moderate Pace

The simple movement of walking is one of the best things we can do for chronic lower back pain. Ten to fifteen minutes of walking twice a day will help ease lower back pain. Substitute this activity for a more vigorous type of exercise if you prefer and/or are able.

What is a good muscle relaxer? ›

Flexeril or Amrix (cyclobenzaprine): Cyclobenzaprine is a popular and relatively inexpensive generic muscle relaxant often used short-term to treat muscle spasms and pain related to sprains, strains, etc.

What do you do when your back goes out and you can't move? ›

My Back Went Out. What Do I Do?
  1. Rest (But Not For Too Long)
  2. Apply Cold.
  3. Apply Heat.
  4. Try Pain Relievers.
  5. Exercise.
  6. Get a Massage.
  7. When to Call Your Doctor.
18 Mar 2021

How do you relieve muscle spasms? ›

How are muscle spasms (muscle cramps) treated?
  1. Stretch the affected area.
  2. Massage the affected area with your hands or a massage roller.
  3. Stand up and walk around.
  4. Apply heat or ice. Put an ice pack together or apply a heating pad, or take a nice warm bath.
  5. Take painkillers such as ibuprofen and acetaminophen.
11 Mar 2021

What to do when you have excruciating back pain? ›

Apply heat or ice to the painful area. One good method is to use ice for the first 48 to 72 hours and then use heat. Take over-the-counter pain relievers such as ibuprofen (Advil, Motrin) or acetaminophen (Tylenol).

Is it better to sit or lay down with lower back pain? ›

You should lie down to relieve the pain, but the goal should be not to return to sitting, but rather to regain your ability to stand and move. "The goal isn't to get into the chair. The goal is to start moving. Walking is better than sitting," he says.

How should I sit with lower back pain? ›

Sitting
  1. Sit as little as possible, and only for short periods of time (10 to 15 minutes).
  2. Sit with a back support (such as a rolled-up towel) at the curve of your back.
  3. Keep your hips and knees at a right angle. (Use a foot rest or stool if necessary.)
23 Dec 2020

Can Heat make back pain worse? ›

If you have truly pulled or strained your lower back muscles, applying heat will cause inflammation. Heating inflamed tissues will make your pain worse and certainly won't help things get better any time soon.

What is the best sleeping position for back pain? ›

The ideal sleep position: On your back

The best position to avoid back pain is lying flat on your back. Even so, many people find it the hardest way to enjoy deep sleep. For optimal spine alignment, place one pillow underneath your head or neck and another underneath your knees.

How do you release a locked back? ›

How to Instantly Unlock Your Stiff Lower Back - YouTube

Can you stretch out a back spasm? ›

The first and easiest way to stretch a back spasm is to walk around, which can loosen your back muscles and relieve a spasm. Walk at a slow, steady pace to loosen your back muscles.

Videos

1. Severe Pain and Can’t Walk!!
(Dr. Kevin Brown)
2. How To Get A Strong Lower Back The RIGHT Way (4 Must Do Exercises)
(Jeremy Ethier)
3. 3 Years of Terrible Back pain GONE with one adjustment!!!
(drstevensho)
4. 4 Exercises to Relieve Lower Back Pain In 60 Seconds
(Tone and Tighten)
5. How to Self Pop Your WHOLE BACK for Instant Pain Relief
(SpineCare Decompression and Chiropractic Center)
6. Yoga For Back Pain | Yoga Basics | Yoga With Adriene
(Yoga With Adriene)

Top Articles

Latest Posts

Article information

Author: Duane Harber

Last Updated: 12/22/2022

Views: 6604

Rating: 4 / 5 (71 voted)

Reviews: 86% of readers found this page helpful

Author information

Name: Duane Harber

Birthday: 1999-10-17

Address: Apt. 404 9899 Magnolia Roads, Port Royceville, ID 78186

Phone: +186911129794335

Job: Human Hospitality Planner

Hobby: Listening to music, Orienteering, Knapping, Dance, Mountain biking, Fishing, Pottery

Introduction: My name is Duane Harber, I am a modern, clever, handsome, fair, agreeable, inexpensive, beautiful person who loves writing and wants to share my knowledge and understanding with you.