What to Do About Back Spasms?

What to Do About Back Spasms: Simple Techniques to Calm Pain Fast

Back spasms can be alarming, but they also provide an opportunity to learn that you have more control over your pain than you may think. In this lesson from the Bob and Brad Back Pain and Sciatica Program, we explain simple strategies that may help reduce muscle spasms, ease discomfort, and allow you to begin moving again safely.

Start in a Comfortable Position

When a back spasm occurs, begin by lying on your back with your knees bent and your feet flat on the bed or floor, often called the hook-lying position. Move carefully and keep your trunk stable as you change positions.

Once comfortable, gently tighten your abdominal muscles without sucking your stomach inward. A simple way to feel the difference is by placing your fingers along the sides of your abdomen and noticing the muscles firm as they engage.

While maintaining this gentle abdominal contraction, slowly lift one foot slightly off the surface. Pay attention to how your back responds. If symptoms increase, adjust the arch in your lower back by making it slightly flatter or more curved until you find the position that feels most comfortable.

Adjust Your Back Position to Reduce Spasms

Many people discover that small changes in pelvic position can significantly affect their pain levels.

Try experimenting with:

• Increasing the arch in your lower back

• Flattening the lower back slightly

• Tightening your abdominal muscles

• Slowly alternating lifting one foot and then the other

• Making minor shifts from side to side

These subtle movements can often help the muscles relax and reduce the intensity of a back spasm.

Elevate Your Legs for Additional Relief

If spasms persist, we recommend lying on your back with your legs elevated on:

• A leg wedge

• Pillows

• A chair

• A stool

• The edge of a couch

This supported position can decrease stress on the lumbar spine and provide additional comfort while allowing the muscles to settle down.

For severe spasms, it may be beneficial to remain in this position for a day or two before progressing into other back pain exercises.

Ice Therapy for Back Spasms

Cold therapy can be an effective way to calm irritated tissues and reduce muscle guarding.

Apply an ice pack to the lower back for approximately 20 minutes at a time, always placing a towel or layer of fabric between the ice pack and your skin to avoid irritation or frostbite.

Homemade Ice Pack Recipe

You can easily make a flexible, reusable ice pack at home:

Supplies Needed

• 2 large freezer bags

• 1 cup rubbing alcohol

• 4 cups water

Instructions

1. Combine rubbing alcohol and water in one freezer bag.

2. Remove excess air and seal tightly.

3. Place the first bag inside the second bag.

4. Remove excess air and seal again.

5. Freeze overnight.

The finished pack should remain cold and moldable, allowing it to conform comfortably to your lower back.

Windshield Wipers for Severe Back Pain

Another gentle movement option is the Windshield Wipers exercise, designed to promote relaxation and improve mobility in the hips and spine.

To perform:

1. Lie on your back with knees bent and feet flat.

2. Slowly allow your knees to rotate side to side.

3. Move only within a comfortable range.

4. If rotating in one direction causes pain, avoid that direction and move only toward the pain-free side.

Perform up to 10 repetitions, keeping the movement completely pain-free.

Key Takeaway

Back spasms do not always mean damage has occurred. By learning how to adjust your posture, engage your abdominal muscles, experiment with spinal positioning, elevate your legs, and use ice appropriately, you may be able to reduce pain and regain a sense of control over your symptoms.

As with any exercise or self-treatment strategy, movements should always remain comfortable and pain-free. If symptoms worsen or persist, consult a healthcare professional for further evaluation.