Overworked, strained muscles may result in a back spasm, a painful condition occurring when muscle contract and tighten involuntarily. Men and women of all ages may experience muscle spasms in their back.
While a visit to a doctor will reveal a number of different treatment options and those to alleviate the discomfort, the best way to help a muscle spasm in the back is to add stretching exercises to your daily regimen.
Although there are numerous exercises out there, not all are suitable for those who are suffering from pain in the back. Avoid those exercises, and instead, focus your attention on these different exercises.
Pelvic Tilt Stretch
While there are a variety of exercises that you can perform to alleviate back spasms, the Pelvic Tilt is one of the best.
It is also very easy to perform and great for both men and women. Here’s how to perform a pelvic tilt:
- Start by lying on your back on the floor. Bend your knees.
- Place your hands on your stomach.
- Curve your back and press the lower back on the floor as you tighten the abdominal muscles.
- Roll or tilt your pelvis backward as you do this.
- Hold this position for a period of three seconds and then relax the muscles.
Although this might not be something that you find easy to start off with, the more that you perform the exercise the easier that it will become.
Eventually, you should be able to hold your muscles for a period greater than three seconds.
When all is said and done you should be able to hold your pelvis for a period of about 20 seconds. If your back begins to worsen in pain levels, do not perform this exercise!
Knees-to-Chest Back Stretch
Here is the correct way to perform this exercise:
1- Lie on the floor on your back and place your hands around your knees, pulling them toward the chest. You should feel the lower back stretching at this time.
2- Remember that you should breathe in and out when you perform this exercise.
3- Now push your lower back toward the floor. Hold this position and count to 10.
4- Repeat this step 8 to 10 times.
When performing this exercise make sure that you keep the hip muscles and the back muscles relaxed. When you are relaxed you will alleviate strain and pain rather than cause it to worsen.
The Side-Knee Drop stretches the lower back and works quickly to alleviate any kind of pain that you may feel. Directions for this exercise:
- Lie on the ground and bend both knees.
- Lay the shoulders flat on the floor.
- Drop the knees to one side of the body.
- Allow your knees to move as far to the side as possible without causing any kind of discomfort. Hold for 30 – 45 seconds.
- Bring the knee up to your midsection and repeat sides.
When performing this exercise make sure that you keep the back straight and to the floor to reduce the risk of injury or additional pain.
This is another great exercise that will help you alleviate back spasms and pain. This exercise works easily for most people.
- Lie down on the floor or on your bed.
- Extend one leg from in front of you.
- Bend the trunk, resting your foot as closely as possible to the other knee.
- Lean forward; gently, and lean forward. Do not force the movement.
- Hold for 20 seconds.
- Repeat for 5 to 10 reps.
When performing this exercise make sure that you do not pull your body too hard because you might stress the muscles behind the thigh. It is also possible to tear a muscle that is already tight and overworked.
Prayer Pose Stretch
To perform this pose, stretch the body as if you were praying. Hold the position and relax, stretching your fingers toward your butt. Hold for about 30 seconds. Repeat this exercise as many times as possible without causing yourself any discomfort.
Horse Back Stretch
The Horse Back Stretch is also one that works well to help those who suffer from back spasms.
To perform this exercise, bend your knees and place the handles at a shoulder with distance. With the back flat, lie down on all fours. As you perform this exercise you should look down at the floor in order to keep the neck straight the entire time.
Now you want to roll the pelvis backward and arch your back, like a horse. The spine should rise toward the ceiling as much as possible.
As you are doing this, tighten the abdomen and push the spine upward as it is comfortable for you. This position should be held for approximately 10 seconds and then repeated.
These exercises are just a few of many that can be used by anyone who suffers from back spasms.
These exercises are safe and effective for most people, but you might want to talk to your doctor before you begin if you have any concerns.
Tips for back Spasms Treatment
In addition to the exercises listed above, there are a few things that you can do to help ease the pain and discomfort of a back spasm or eliminate their occurrence altogether.
- Always stand up straight. Good posture eliminates many of the potential problems of back pain.
- When performing the exercises above, the key is not to overdo things. If you overdo it you are not going to be able to gain the same benefits as you otherwise would.
- Move around as much as possible. The more flexible your body, the less pain you are likely to experience.
- If you are in extreme pain, over the counter pain medications may be used. It may also be necessary to visit a doctor to determine the cause of your spasms and to find treatment.