How do you get rid of a lower back spasm?
Jul 05, · The pain of an acute, sudden back spasm can be intense. Likewise, chronic lower back spasms can make it difficult to work or relax. The following strategies may help to relieve the pain when it. Jul 28, · If you’ve been suffering with muscle spasms in your back, you can try these natural remedies to get relief. 1. Gently Massage and Stretch the Affected Area Apply a gentle massage using a massage ball or foam roller, to the affected area until the spasm subsides.
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Lower back spasms can be annoying and painful, but they are treatable. Certain remedies and lifestyle changes can help reduce the pain and frequency of back spasms. Lower back spasms can happen suddenly, causing intense and even debilitating pain.
Often caused by a recent physical injury, they are more wht to occur when a hepls is pregnant, dehydrated, or has a sedentary lifestyle that leads to weaker back muscles.
In this article, we look at the various long- and short-term treatments for lower back spasms, including home remedies, stretches, and how to prevent spasms from occurring.
Lower back spasms happen when the muscles tense up and contract. The feeling ranges from mildly annoying to intensely painful. People usually feel muscle spasms in a specific muscle in the lower back. However, the pain may radiate to other areas and cause tension in nearby muscles. Some people who experience back pain also qhat hip or leg pain.
People with lower back spasms often find that their pain gets worse when they do certain things, such as sitting or standing for long periods. The pain of an acute, sudden back spasm can be intense.
Likewise, chronic lower back spasms can make it difficult to work or relax. To soothe a muscle spasm, press on the affected area for 30—60 seconds, then rub the surrounding area in a circular motion. Firm massage may be uncomfortable, but should not be painful. If you feel a pulse on the area you are massaging, do not apply pressure.
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 minute break in between. A hot water bottle and an ice pack should be effective. Do helpz apply very hot or cold packs to the skin. Instead, what helps back muscle spasms them in a towel or cloth before pressing them against the back.
Non-steroidal anti-inflammatory drugs NSAIDssuch as ibuprofen, will not offer instant relief, but they can help slow the spasm within 30—60 minutes. A doctor can prescribe muscle relaxants when people have extreme spasms that are visible and prominent. People should only use muscle relaxants for up to 72 hours. Dehydration can cause muscle spasms, or make existing spasms worse. Continue drinking water, or consider switching to an electrolyte drink. Many people use foam rollers to loosen muscle tension or tightness after exercise.
They may also help to relieve muscle spasms in the back. Foam rollers are available to purchase in fitness stores or online. Stretching reduces muscle tension and can stop muscle spasms. What helps back muscle spasms people experiencing sudden spasms are reluctant to move, but simply getting up and walking may help.
Some people find that experimenting with different stretches or that rolling the painful area on a foam roller offers a better stretch. The American Academy of Family Physicians AAFP recommend that people avoid prescription drugs, especially opioids, for lower back pain unless other remedies have failed. A person might need to try several treatments or combine multiple treatments to get the best outcome. If a doctor diagnoses an underlying medical condition, medication for that condition may help.
Lifestyle changes, such as exercising more and avoiding spasmx periods spent sitting may increase the effectiveness of any medication. When a person experiences one muscle spasm, they may be more likely to experience another.
Maintain good back health to reduce future spasms. How many people have access to the internet doctor can help diagnose the cause of lower back spasms.
See a doctor within a few days if the spasm gets worse or does not disappear. A doctor may conduct a physical exam, ask questions about medical history and when the pain spams, ask about past pain, and do imaging tests such as X-rays or magnetic resonance imaging MRI scans to look at the muscles and spine. People may spamss other forms of lower back pain for back spasms. When lower back spasms last longer than a few days, or when they go away and come back, it may be because of a chronic medical condition such as :.
Acute lower back pain — the intense kind that appears suddenly — almost always goes away on its own without treatment. It is more difficult to treat what qualifies as a utility bill lower back pain, and this often requires a multifaceted approach.
Dystonias are movement disorders that cause muscle spasms and contractions in different parts of the body. Here, learn about the types, symptoms, and….
What are the similarities and differences between MCT and coconut oil? Read on to learn more about these oils, including their differences and…. There are many reasons swelling can occur in one finger. Learn more about the potential causes and their treatment options here. How do you get rid of a lower back spasm? Medically reviewed by William Morrison, M.
What do spasms feel like? Immediate relief Stretches Long-term treatment Prevention Diagnosis Outlook We include products we how to open sms backup files are useful for our readers. What do lower juscle spasms feel like? Share on Pinterest Lower back spasms cause tension and pain in the affected area.
Immediate relief for lower back spasms. Stretches for lower back spasms. Long-term treatment. Preventing lower back spssms. Share on Pinterest Maintaining good posture during the day will help to protect the lower back from spasms.
Mouse study reveals brain pathways linked to Parkinson's. How diet influences gut bacteria and inflammation. Related Coverage. MCT vs. What can cause swelling in one finger?
For the best chances of recovery, follow in order so you’ll have maximum benefit
Jan 28, · A chiropractor may be able to help you with your back spasms and pain. However, it’s essential to see a doctor first. Some chiropractic treatments, such as spinal manipulation, can help with chronic pain issues but aren’t appropriate for certain conditions, like spinal arthritis. Reducing your back spasms will also reduce ‘muscle guarding’, a major factor which causes many to suffer from recurring pain in the morning. The Seated Twist. The Lying Twist. The Seated and Lying Twist exercises help to release tight, lower back muscles which can fatigue and trigger a spasm. Sep 24, · If your spasms do begin after an injury or an activity that stressed the muscles, try alternating ice and heat on your back. Ice will help reduce .
Last Updated: April 8, References Approved. There are 21 references cited in this article, which can be found at the bottom of the page. This article has been viewed 3,, times. Research suggests that back spasms can happen to anyone, but they're more likely to happen after overexertion or exercise. Back spasms happen when your muscles involuntarily contract, causing pain that can be excruciating.
Studies show that returning to your normal daily activities usually promotes healing, though you should avoid anything that causes pain. If you need to treat a back spasm, wrap an ice pack in a soft towel, then lie on your back and place the ice pack underneath you in the spot where the spasm occurred. Try to relax in this position for about 20 minutes, then repeat every 2 hours as needed for the next days.
Take a short walk every hours to keep your back from stiffening up, gradually increasing your activity as you are able. If the pain is really severe, call your doctor and ask for a cortisone injection.
Download Article Explore this Article methods. Stretches and Aerobic Activities for Back Spasms. Tips and Warnings. Related Articles. Article Summary. Method 1 of Apply ice for 20 minutes. Use an ice pack wrapped in a soft towel. Lie on your back and place the ice pack underneath you on the spot where the spasm occurred. Relax in this position for about 20 minutes, breathing deeply.
For a lower back spasm, you may get more relief if you elevate your legs. Repeat as needed every 2 hours for the next 48 to 72 hours. Don't lay on the ice pack for more than 20 minutes at a time, and don't fall asleep on an ice pack.
Prolonged exposure can cause frostbite or nerve damage. Take an over-the-counter OTC pain reliever. While it does not have anti-inflammatory properties, it has a smaller chance of upsetting your stomach. You can also try a muscle relaxant, like Flexall or Percogesic. Use the smallest dose possible, as these can cause drowsiness. Try to walk around. While your first instinct after a back spasm may be to lie down, a short walk will get your blood moving and can help jumpstart the healing process.
Start with short walks every hour or so immediately following the spasm. Inactivity causes your muscles to stiffen, which can lead to more pain or even another spasm. Walking and other low-stress aerobic activity, like swimming, are great things to do during the first 2 weeks. Start slowly and gradually increase your length of exercise over this time.
Apply moist heat after 72 hours. After 3 days, the initial swelling and inflammation will have gone down. At this point, you can start using heat to increase blood flow and loosen your muscles.
Use a commercial heat pack, or soak in a warm bath. Staying well hydrated is important both for the treatment and prevention of muscle spasms generally. Ask your doctor for a cortisone injection. Cortisone is an anti-inflammatory medication that works to decrease inflammation around your nerves. While it acts similarly to OTC anti-inflammatory medications, the relief lasts several months rather than just a few hours.
It does not treat the underlying cause. Method 2 of Determine what triggered the spasm. A back spasm may be triggered by a prolonged period of inactivity followed by a sudden movement. Back spasms also may follow overuse of the back muscles, such as heavy lifting, or some other injury. Understanding what caused the spasm can help you find the most effective treatment. If your spasm was caused by a sudden movement after a period of inactivity, you have no further underlying physical problem that needs treatment.
Simply use ice and heat, stay active, and do some gentle stretching. They can help you identify the probable trigger of your muscle spasm. You might also talk to a personal trainer or physical therapist. Try massage therapy to reduce stress and tension. Massage therapy from a certified professional can improve circulation and help your muscles relax. If you feel your spasm was caused by general stress, massage therapy can help.
However, typically you need several sessions over the course of a couple of months if you want to see lasting results from massage therapy. See your primary physician for an official diagnosis.
If at-home treatment doesn't resolve your problem, or if you continue to have muscle spasms in the same area, your primary physician may order tests to identify the cause. Get physical therapy for muscular injuries. If you tore or injured a muscle, physical therapy can help rehabilitate that muscle.
Physical therapy also helps correct muscle imbalances, which can cause one muscle to overwork and lead to spasms. Visit a chiropractor for spinal issues. If your spine is out of alignment, or if you've had a spinal injury, such as a herniated disc, you may need chiropractic care to address the cause of your back spasms.
They may also use therapeutic exercise, massage, and other treatments to stimulate your muscles and nerves. Rule out neurological conditions. Muscle spasms can be caused by serious neurological conditions, such as multiple sclerosis or Parkinson's.
If you have frequent muscle spasms with no identifiable trigger, relay your concerns to your doctor. If you start experiencing incontinence or the inability to hold your urine in , see a doctor, as this can be a sign of major underlying conditions. Method 3 of Drink water to stay well hydrated. Muscle cramps and spasms can be caused by dehydration. While staying well hydrated won't necessarily prevent a back spasm from ever happening again, it will help your muscles remain loose.
Avoid alcohol and caffeinated beverages, which are diuretics and will dry you out. Stay at a healthy weight. Extra weight can put more pressure on your back and musculoskeletal system, increasing your chances of developing a back spasm.
Make sure that your weight is right for your height. Look up your BMI or ask a doctor for a physical evaluation. If you need to lose weight, consult a registered dietitian for a diet plan that works for you.
Slowly incorporate more exercise into your day once your back spasm clears up. Correct mineral deficiencies in your diet. If your diet is lacking in calcium, magnesium, or potassium, you may have more frequent muscle spasms. Even if you're working with a physical therapist or a chiropractor, your spasms may continue if you have these mineral deficiencies.
Dairy products are a good source of calcium, while bananas and potatoes are good sources of potassium. If you have a mineral deficiency, reduce or eliminate your consumption of coffee and processed sugar, which impede your body's absorption of minerals.
Walk to stay active. Staying active is one of the most important things you can do to prevent future back spasms. Walking is a low-impact activity and is generally easy on your back.