Back spasms are generally the result of a small tendon or ligament strain. The reason your muscle spasms is to protect the irritated structure. It can feel like a sudden tightness or contraction that can affect your movement.
“It’s your body’s way of trying to protect your tendons, discs, and ligaments from more damage,” says David Hanscom, MD, a retired orthopedic spine surgeon in Oakland, California.
The pain can come on quickly and may be triggered by lifting something heavy or after a particularly strenuous sneeze. However, one of the most common causes is an injury from sports such as golf, gymnastics, and soccer. This is because they require repeated motions that can strain your lower back muscles and cause spasms.
But whatever the cause, the pain can be excruciating and interfere with your day-to-day responsibilities. In most cases, you can manage symptoms at home through over-the-counter (OTC) medications and lifestyle measures to help with pain management.
Treating back spasms at home
The good news is that back spasms can resolve fairly quickly. You can help your recovery along by doing the following:
Rest, ice, compression, and elevation (RICE)
RICE is a common method to treat inflammation from injuries such as sprains and spasms. It can reduce fluid buildup around the injury site and help you recover quicker.
It includes the following 4 techniques:
- Rest: Ensuring you get plenty of rest during the first few days after an injury can help speed up your recovery.
- Ice: Applying ice to the injured area can help to reduce inflammation and pain levels.
- Compression: Wrapping the area with a compression bandage can decrease swelling around the injury site.
- Elevation: Keeping the affected area, such as your lower back, elevated above your heart level can be beneficial in preventing fluid buildup. Elevation can help to drain the area.
Staying active
While it’s important to rest for the first few days of an injury, you should try moving the area as soon as you can to prevent further stiffness.
“We used to recommend bed rest, but we now know people with muscle spasms recover faster when they move around,” says Dr. Hanscom. “It prevents muscle stiffening.”
A 2012 review on lower back pain suggested that staying physically active could help strengthen your muscles and provide relief. The review also explained how limiting movement due to pain could make it even harder to cope in the long run.
Try taking several 5 to 10-minute walks throughout the day. Flat surfaces will be less painful than hills or stairs. As the pain decreases, you can work up to longer and more challenging walks.
Applying heat
Applying heat to your back can help relieve spasms. “This is because it causes blood vessels to dilate, pumping more oxygen and nutrients to the injured area,” says Mara Vucich, DO, a physiatrist at the Maryland Spine Center at Mercy Medical Center in Baltimore.
Try placing a heating pad against the affected area or taking a hot shower to help ease any muscle tension.
Taking over-the-counter pain relief
Medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) are available OTC and can help with pain from back spasms.
Common examples include:
- ibuprofen (Advil)
- naproxen (Aleve)
- acetaminophen (Tylenol)
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