Back pain of any kind can be difficult to treat, and spontaneous back spasm contractions can cause excruciating pain that makes it impossible for you to stand up. There's an unpleasant fact, which is that if you've had back spasms in the past, you're more likely to have them again. Back spasms are usually caused by a series of small pressures that inflame the muscles. The inflammation makes the surrounding nerves sensitive so that the muscles will contract and spasm. When experiencing back spasms, the first thing to do is relieve the pain. After the pain subsides, take steps to address the cause of the seizures and take preventive measures so that the seizures don't attack again.
Step
Method 1 of 3: Relieve Pain
Step 1. Apply ice for 20 minutes
Use an ice pack (ice bag made of frozen gel) that has been wrapped in a towel. Lie on your back and place an ice pack under the cramped back. Stay in this position relaxed for 20 minutes while breathing deeply.
- You can lie on your side to reduce pressure on your back. If the spasm is in your lower back, you may find it more comfortable to elevate your leg.
- Repeat as needed every 2 hours for the next 48-72 hours. Don't stick the ice pack in for more than 20 minutes, and don't fall asleep on the ice pack. You can develop frostbite or nerve damage if you stay on the ice for too long.
Step 2. Use an over-the-counter pain reliever
Nonsteroidal anti-inflammatory drugs or NSAIDs (nonsteroidal anti-inflammatory drugs) can help relieve pain and inflammation. Commonly used over-the-counter NSAIDs include ibuprofen (Advil, Motrin) and naproxen (Aleve).
- Another drug that can also be used is acetaminophen (Tylenol). Although it does not contain anti-inflammatory, this drug tends to be safe for the stomach.
- You can also use a muscle relaxant, such as Percogesic or Flexall. Use a small dose because this drug can cause drowsiness.
Step 3. Take a walk
When suffering from back spasms, perhaps the first thing you want to do is lie down. However, short walks can get the blood moving and help speed healing. Start by taking a short walk every hour, or as soon as you have a seizure.
- If you lie down for a long time, the problem will only get worse. An inactive body makes muscles stiffen, which can cause sharper pain or even another spasm.
- Walking and doing low-impact aerobic activities (such as swimming) are good activities to do in the first 2 weeks. Start slowly, then gradually increase the length of time.
Step 4. Apply moist heat after 72 hours
After three days have passed, the swelling and inflammation will decrease. At this point, you can use heat to increase blood flow and relax the muscles. Use a heat pack (a kind of pad to warm the body), or soak in warm water.
Wet heat is preferred because it does not cause dehydration. An adequate amount of fluid in the body is important for treating and preventing generalized muscle spasms
Step 5. Ask your doctor for a cortisone shot
Cortisone is an anti-inflammatory drug that reduces inflammation around the nerves. While cortisone injections have the same use as over-the-counter anti-inflammatory drugs, their effects can last for months instead of just hours.
Cortisone injections only serve to reduce the pain associated with the muscle spasms you are experiencing. These injections do not treat the underlying cause
Method 2 of 3: Coping with the Source of the Seizure
Step 1. Find out what triggers the seizure
Back spasms can be triggered by sudden movements after a long period of inactivity. Back spasms can also occur when the back muscles are overused, such as lifting heavy objects or other injuries.
- There are many treatments for back spasms. By understanding the cause of your seizures, you can determine the most effective treatment.
- If the seizures are caused by sudden movements after a period of inactivity, then you do not have an underlying physical problem that requires treatment. You can work around this by using an ice pack and wet heat, staying active, and doing light stretches.
- You can discuss this incident with your doctor. Doctors can help identify possible triggers for these muscle spasms. You may also want to talk to a trainer or physical therapist.
Step 2. Try massage therapy to reduce pressure and tension
Massage therapy from a certified professional can improve circulation and relax muscles. If you think the spasms are caused by stress in general, massage therapy can help relieve them.
Maybe you will feel the difference after one massage session. However, you usually have to undergo several sessions over several months if you want to get long lasting massage therapy results
Step 3. Go to the doctor for a diagnosis
If home remedies don't solve the problem, or the muscle spasms persist in the same area, your doctor may order tests to determine the cause.
- Discuss the back spasm with your doctor, and tell him what you have been doing at home to treat it.
- Your doctor may order an X-ray, CAT scan, or MRI to further evaluate the condition of your back.
Step 4. Do physical therapy for muscle injury
If you have a torn or injured muscle, you can undergo physical therapy to help the muscle recover. This therapy can also correct muscle imbalances, which can cause one part of the muscle to overwork, causing a spasm.
A physical therapist can also develop an exercise program specifically designed to treat the problem that is causing your back spasms
Step 5. Visit a chiropractor for spinal problems
If your spine is misaligned, or you have an injury to your spine (such as a herniated disc), you may need chiropractic treatment to treat the cause of your back spasm.
Chiropractors usually use manual methods to correct the spine to align. She can also use therapeutic exercises, massage, and other treatments to stimulate muscles and nerves
Step 6. Look for possible neurological conditions
Muscle spasms can be caused by a serious neurological condition, such as multiple sclerosis (hardening of the tissue) or Parkinson's. If you experience frequent muscle spasms without an identifiable trigger, tell your doctor about this.
- Your doctor will discuss any other symptoms you may be experiencing and advise you to visit a neurologist for further testing if necessary.
- See your doctor if you have incontinence (the body's inability to hold urine) as this could be a sign of an underlying condition.
Method 3 of 3: Preventing Future Seizures
Step 1. Drink water to avoid dehydration
Dehydration can cause muscle spasms and cramps. While drinking adequate amounts of fluids doesn't always prevent back spasms from coming back, it can help keep muscles relaxed.
Try to drink at least 8 glasses of water a day to meet your fluid needs properly. Do not consume caffeinated drinks and alcohol because they are diuretics that make you urinate frequently and lose fluids
Step 2. Maintain a healthy weight
Excess weight can put a lot of stress on the back and the musculoskeletal system, which can increase the chance of back spasms. Make sure you have a weight that matches your height. Calculate your BMI (body mass index) or ask your doctor to do a physical evaluation of you.
If you want to lose weight, consult a trusted dietitian to get a diet plan that suits your condition. Slowly do more exercise once the back spasms begin to subside
Step 3. Correct the mineral deficiencies present in the diet
If your diet does not contain enough calcium, magnesium, or potassium, you may experience frequent muscle spasms. Even if you visit a chiropractor or physical therapist, you may still experience seizures if you don't take adequate amounts of these minerals.
- Look for foods that are high in this mineral. Good sources of calcium are dairy products, while good sources of potassium are potatoes and bananas.
- If you suffer from a mineral deficiency, reduce or avoid coffee or refined sugar. Both block the absorption of minerals by the body.
Step 4. Take a walk to keep yourself active
Staying active is one of the most important things you can do to prevent back spasms in the future. Walking is a low-impact activity and usually doesn't put a strain on the back. Start with short walks, and work your way up to 20 minutes each day.
- Other sports that are also low impact and good for the back are swimming and cycling.
- If there is a gym near you, try using an elliptical machine or stair climbing for 15-20 minutes.
Step 5. Include stretching into your exercise routine
Pilates or yoga can help improve flexibility and range of motion in your back. Try doing some basic stretches before and after any activity to keep your back muscles relaxed.
- Only stretch in a movement that makes you comfortable (for any type of stretch). Stop stretching immediately if you feel pain or discomfort. If it continues, your muscle damage can get worse.
- You can also do light stretches to help reduce pain as soon as a back spasm strikes.
Step 6. Use a lumbar support pillow when sitting
Place a pillow between your lower back and the seat so that you can sit properly. Do this when sitting at your desk or driving a vehicle for a long time. Get up from your seat at least every hour to take a walk. Don't sit for long periods of time at a time.
- Don't bend over when you're sitting.
- If you sit for a long time, change positions as often as possible.
Step 7. Start doing strength training to build your midsection once your back spasm has healed
The midsection muscles create a natural defense that will keep your spine aligned and your back in the right position. Strengthening the midsection can help avoid back spasms later in life.
- Plank is an exercise to strengthen the middle of the body that can be done without using any equipment. Lie facedown on the floor, supporting your body with your elbows and arms parallel to the floor. Lift your body so that only your arms and toes are supporting it. Tighten your midsection and hold this position for 20 seconds.
- Do planks several times a day, and gradually increase the length of time you hold the position.
- Breathe deeply and regularly while holding this plank position. Most people tend to hold their breath when tightening their midsection.
- Avoid movements that are made jerky and fast when lifting heavy weights or objects because they can cause back spasms.
