How to Treat Lower Back Spasms

Do You Suffer From Back Pain?

Pain associated with muscle spasms in the lower back is common among individuals who are in poor physical condition. Often caused by overexertion, the pain will go away on its own in just a few days. Unless you have experienced a serious injury, you usually can treat it with some practical self-care.

Things You'll Need

• Pillow
• Ice pack
• Hot water bottle
• Towels
• Over-the-counter nonsteroidal anti-inflammatory drug

Instructions

1. Lie on your back on the floor and place a pillow under your knees to raise them slightly. This will take some of the pressure off your lower back.

2. Apply an ice pack wrapped in a towel to the painful area for about 12 minutes to help decrease inflammation and swelling. Do this about every 2 hours for the first day or two. Later, you may want to try applying moist heat for 15 minutes every few hours, using either a hot water bottle or a towel that has been soaked in hot water. Taking a hot shower may help, too.

3. Take nonsteroidal anti-inflammatory drugs, or NSAIDs, either over-the-counter or those prescribed by your doctor, to decrease pain. If you are suffering severe pain, your physician may choose to prescribe muscle relaxants for a couple of days.

4. Include strengthening, stretching and conditioning exercises that target the abdomen and lower back in your regular fitness program. Prevention is the best treatment, and strengthening muscles in the back can help prevent spasms by improving strength and coordination, as well as increasing flexibility.

5. Change body positions frequently to lower the risk of back pain. If you work at a desk, stand up every hour and stretch a bit. Alternate between sitting and standing throughout the workday. If you suffer chronic back problems, request an office chair that has an adjustable, contoured seat so that your hips are positioned slightly higher than your knees.

6. Exercises like knee raises can increase flexibility of the lower back. Lie on your back with your legs extended. Slowly bring your left knee toward your chest, pulling the knee as close to the chest as you can. Hold there for about 10 seconds and repeat, alternating between the left and right legs, until you complete 10 reps.

7. Do pelvic presses to strengthen your lower back. Lie on your back with your arms at your sides. Tighten the muscles of the buttocks and stomach, pressing the small of your back to the floor. Hold this position for about 10 seconds and then relax. Do 3 sets of 12 presses.

Tips & Warnings

• Because both back and abdominal muscles tend to weaken with age, regular exercise helps to stretch the muscles making them less prone to strain or spasm. Research shows that people who exercise regularly are less likely to suffer from low back pain and muscle spasms.

• If you feel pressure in the small of your back while sitting at your desk, your chair may be too low. If it sits too high, you will feel the pressure on your lower thighs.

• Taking a short walk each day can reduce the amount of stress on your lower back.

• If your lower back continues to hurt after several days of self-treatment, talk to your doctor.

• Always consult a physician before taking any medication.

References

• Familydoctor.org: Low Back Pain

Resources

• Read this Article in Spanish