Back spasms is a sharp pain in your back and are incredibly unpleasant. They are painful and can stop you in your tracks immediately. They are hard to predict when they are going to happen but you can certainly reduce your risk. If you are unlucky enough to have a back spasm….
Here are 5 top tips to help you recover from one
1. Lie down
When you first experience a back spasm lie down (preferably on the floor or firm surface), this takes pressure away from your back muscles. If it is still giving you pain use pillows to change your posture on the floor. The goal immediately after a muscle spasm in the lower back is to relieve the pain (without medication) and reduce the pressure. The normal recommendation is to keep moving but at this point that could make your injury worse.
Here’s a short video about medication and low back pain
2. Listen to your body
Lying down will ease the pressure, as you do this for a period of time the pain will reduce. As this starts to happen, change your position and see if your back twinges. If it does your know you aren’t ready to get up, use this twinges as a feedback to let you know what your can and cannot do. The muscle spasm in your lower back has happened for a reason and your body will let you know when it’s getting better.
3. Take your time
Lying down can be a very frustrating part of a back spasm, the more time you take the better it will be in the long run. As you begin to change your position and body allows you to do more keep progressing until you can move about. To get to this point take your time muscle spasms in your lower back don’t like to be rushed and if they are it can set you back.
4. Gently stretch
The muscles of your lower back become tight during spasm, so as you become better at moving about without pain begin to stretch those muscles. The muscles became tight to protect your lower back, as it get better these muscles need to learn its ok to loosen again. They won’t do this fully on their own, they need some help from you and this is where stretching helps.
5. Learn movement
Finally learn to move better in everyday life, muscle spasms in your lower back are normally the straw that broke the camels back. As you begin to lift and bend better use your hips the pressure will reduce on your lower back. This in turn will reduce your risk of muscle spasms in the future. This whole process takes time, let your body heal and use it correctly and it will give you all the strength, endurance and longevity you need.