While back pain isn't easy to manage, an involuntary twitch in this area of the body can be so painful that it puts you on your knees. The sad truth is that, if it shows up once, it can be a repeat offender. Typically, it is caused by small tensions that build up and inflame the muscles. The inflammation, in turn, leads to a hypersensitivity of the surrounding nerves such as to generate muscle contractions and spasms. In these cases, you may want to relieve the pain first. Then take the necessary measures to intervene on the cause and prevent further episodes from occurring.
Steps
Part 1 of 3: Relieve the Pain
Step 1. Apply ice for 20 minutes
Use an ice pack wrapped in a soft towel. Lie on your back and put ice under your back where you had the spasm. Relax in this position for about 20 minutes, breathing deeply.
- You should lie down on a slightly inclined plane to reduce the pressure on your back. If you have a spasm in your lower back, you may get more relief by keeping your legs elevated.
- If necessary, repeat the compress every two hours for 2-3 days. Don't leave it on for more than 20 minutes at a time and don't fall asleep on top of it. Prolonged exposure to cold can cause frostbite or nerve damage.
Step 2. Take an over-the-counter pain reliever
Non-steroidal anti-inflammatory drugs (NSAIDs) help relieve pain and inflammation. The most common are ibuprofen (Brufen, Nurofen) and naproxen (Aleve).
- You can also take acetaminophen (Tachipirina). While it doesn't have anti-inflammatory properties, it's less likely to upset the stomach.
- You can also try a muscle relaxant, such as Muscoril. Take the smallest dose, as it can make you drowsy.
Step 3. Try walking
After a back spasm, the first thought may be to lie down. However, keep in mind that a short walk facilitates blood circulation and activates the healing process. Start by walking every hour or immediately after the trauma.
- If you hang out for too long, the problem actually risks getting worse. Inactivity causes the muscles to stiffen, increasing pain or promoting another spasm.
- Walking and other low-impact aerobic activities, such as swimming, are excellent during the first two weeks. Start slowly by gradually increasing the duration of the exercise.
Step 4. Apply moist heat after 72 hours
After 3 days, the initial swelling and inflammation will have subsided. At this point, you can start using heat to increase blood circulation and relax your muscles. Use a water bottle or take a warm bath.
Moist heat is preferable because it does not cause dehydration. It is important to stay hydrated to treat and prevent muscle spasms
Step 5. Ask your doctor if you can get a cortisone injection
Cortisone is a drug that works by reducing inflammation in the nerves. While its action is similar to that of over-the-counter anti-inflammatories, it offers relief that lasts several months rather than hours.
A cortisone injection alleviates pain associated with muscle spasms, but does not act on the underlying cause
Part 2 of 3: Treating the Cause of the Spasm
Step 1. Determine what triggered the spasm
It can be caused by a long period of inactivity followed by a sudden movement. It could also be due to an excessive use of the muscles in this area, which involves, for example, heavy lifting or some other trauma.
- There are various therapies for back contractures. By identifying the cause, you will be able to find the most effective treatment.
- If the spasm is caused by sudden movement after a period of inactivity, it means that there are no physical problems that need to be treated. Just do hot and cold packs, keep active and do some stretching.
- Try reporting your accident to your doctor. It will help you trace the root cause. You could also speak to a personal trainer or physical therapist.
Step 2. Try massages to reduce stress and tension
If performed by a professional, they can improve circulation and promote muscle relaxation, but are also useful if you believe the spasm was caused by stress.
You may notice some relief already after one session. However, you will need several massages over a couple of months before you see noticeable results
Step 3. Consult your doctor for an accurate diagnosis
If you do not resolve the problem despite medications and treatments or continue to have muscle contractures in the same area, your doctor will likely order diagnostic tests to find the cause.
- Tell him about your spasms and what remedies you have taken to relieve them;
- Your doctor may prescribe an X-ray, CT scan, or MRI scan to carefully evaluate your back condition.
Step 4. Go for physical therapy if you have a muscle injury
If you have suffered a muscle tear or trauma, physical therapy can help you recover from the injury. It also helps correct muscle imbalances that are at the origin of muscle overload and can cause spasms.
The physical therapist can provide you with a personalized exercise program aimed at solving the problems that cause back spasms
Step 5. Consult a chiropractor if you have spinal problems
If it is out of alignment or if it has suffered an injury, such as a slipped disc, consider chiropractic care to address the cause.
Chiropractors typically use manipulation to help align the spine. They may also resort to physical therapy exercises, massages, and other treatments that stimulate muscles and nerves
Step 6. Rule out a neurological disorder
Muscle spasms can be caused by serious pathological conditions affecting the central nervous system, such as multiple sclerosis or Parkinson's disease. If you have frequent muscle spasms in the absence of identifiable triggers, raise your concerns with your doctor.
- The latter will tell you about other symptoms that you may be experiencing and, if he deems it appropriate, will advise you to see a neurologist for further tests.
- If you start to suffer from incontinence (involuntary loss of urine), see your doctor, as it may indicate a more serious underlying condition.
Part 3 of 3: Preventing Further Spasms
Step 1. Drink water to keep yourself hydrated
Muscle cramps and contractures can result from dehydration. However, keep in mind that by replenishing fluids, you will not necessarily prevent the back spasms from returning, but you will avoid tension in the muscles.
For proper hydration, try drinking at least 8 glasses of water a day. Avoid alcohol and caffeinated drinks, as they promote diuresis and fluid loss
Step 2. Maintain normal body weight
Obesity can put greater pressure on the back and musculoskeletal system, increasing the risk of spasms. Make sure your weight is adequate for your height. Calculate your BMI (or BMI) or ask your doctor to assess your body constitution.
If you need to lose weight, consult a dietician to plan a diet that suits your health needs. Try to slowly incorporate an exercise program into your daily life once the back spasms tend to disappear
Step 3. Correct the mineral deficiency in your diet
If your diet is deficient in calcium, magnesium, or potassium, muscle spasms may be more frequent. There is a risk of them coming back even if you are undergoing physiotherapy or chiropractic treatment.
- Opt for foods rich in these minerals. Dairy products are an excellent source of calcium, while bananas and potatoes contain potassium.
- If you are deficient in minerals, reduce or eliminate the consumption of coffee and refined sugars, as they prevent the body from absorbing these substances.
Step 4. Walk to stay active
Physical movement is one of the most important things you can do to prevent further back spasms from occurring. Walking is a low impact activity that does not compromise back health. Start with short walks and gradually work your way up to 20 minutes a day.
- Cycling and swimming are two other low impact sports suitable for the back;
- If you join the gym, you can also use the elliptical or stepper for 15-20 minutes.
Step 5. Stretch your muscles
Yoga and pilates help improve flexibility and back movement. Try some basic stretching exercises before and after any physical activity to loosen up your muscles.
- Whichever exercise you choose, stretch your muscles as much as possible. If you feel pain or discomfort, stop immediately, otherwise you risk damaging them further.
- Even the gentlest stretching exercises are helpful in relieving pain immediately after a back contracture.
Step 6. Use a pillow for lumbar support when sitting
Place it between your lower back and the chair so that you sit properly. Use it while working at your desk or driving for long periods. Get up at least once an hour to stretch your legs. Avoid sitting for too long.
- Don't bend your back when you sit down;
- If you have to sit behind a desk for a long time, change your position often.
Step 7. Begin to strengthen the core muscles when the back contracture has healed
The core is the muscular corset that keeps the spine aligned and promotes correct posture. By strengthening it, you will avoid further back spasms.
- The plank is a fundamental exercise to strengthen the muscle groups of the torso and you can do it with the body free. Lie with your abdomen on the floor, resting your elbows and lifting yourself up onto your forearms. Stand up until your toes and forearms can support your body. At first, contract your muscles for 20 seconds.
- Do this exercise several times a day, gradually increasing the time you hold the position;
- Make sure you breathe deeply and regularly throughout the exercise. Many people tend to hold their breath when they contract their muscles;
- Avoid jerky or fast moving while lifting weights or heavy objects, as this can cause back pain.
