Relieve Pain and Prevent Lower Back Spasms

80% of adults will experience a lower back spasm during their lives. It’s a painful experience, but you can treat most spasms from the comfort of your home. And after your pain is under control, you can try exercises to help prevent the aches from returning.

Symptoms

• Involuntary muscle contractions and tightness
• Severe grabbing pain
• Forward leaning posture
• Affected area can’t be moved
• Pain and soreness when the spasm ends

Causes

• A sudden movement that causes injury
• Muscles protecting themselves after injury
• Underlying disc condition (degenerative disc disease, herniated disc, osteoarthritis, spinal stenosis…)
• Overstretching a muscle
• Overuse and fatigue of the muscle (typically caused by poor posture)
• Neurological conditions

When to See a Doctor

If you don’t know the cause of your muscle spasm, if the spasm lasts longer than a few minutes or reoccurs, or if the pain doesn’t subside within a week, it’s time to visit your primary care physician. You should also call your doctor if your pain is so severe you can’t move, if you also have nausea, vomiting, or abdominal pain, and if you have a history of cancer or if you have any doubts about treating your back spasm.

Pain Relief

The old school way of thinking was that bed rest was the best way to treat back pain. Now we know that rest is okay, but the sooner you get up and start moving, the less pain and stiffness you’ll have later. You can find additional pain relief by using the therapies below.

Ice vs. Heat

Are you wondering if hot or cold therapy will bring more pain relief? Studies have found that heat therapy is usually more effective for back pain. Using a heat wrap or reusable heat pack dilates the blood vessels, bringing more oxygen to the area, and reducing muscle spasms. But if it feels better, you can still use cold therapy to relieve pain and inflammation. Looking for a third option? Moist heat packs offer soothing heat and muscle relaxation without drying out your skin like some dry heat packs do.

TENS Unit

Another option for pain relief is a TENS unit (transcutaneous electrical nerve stimulation). It’s a small device that sends an electrical signal through an electrode to your skin. The electrodes are placed on or near your area of pain and the electrical current can reduce pain.

There are two theories on how this reduces pain. The first is that the TENS unit operates using the gate control theory of pain. This theory believes the nerves can only send one message at a time to the brain. A TENS unit might send a electrical signal that overrules the pain signal so you no longer feel pain. An additional possibility is that the current stimulates the production of endorphins (the body’s natural hormone for pain relief).

Preventative Exercises

Stretching and strengthening your lower back can help prevent back spasms in the future. This is especially important because if you’ve had one spasm, you’re likely to have another. There are a variety of lower back exercises that you can combine with ab work for a great exercise plan.

TheraBand Pro Foam Roller Exercises

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Superman Stabilization	Quadruped Stabilization
Lay on your stomach. Place your elbows on the foam roller, slightly further than shoulder width apart. Keep your toes tucked under and your feet on the ground. Squeeze your stomach in and perform a chin tuck, letting the roller move with you as you lift your chest off the floor. Hold 3-5 seconds, release and repeat. Your head should stay inline with your upper body throughout the exercise.	Get into a quadruped (all-fours) position on two 36” foam rollers. Your head should be inline with your back and your belly button should be tight towards your spine. Hold for 10-15 seconds, release, and repeat. For an added challenge, raise one arm at a time inline with your trunk and hold for 5 seconds.

TheraBand Pro Series Exercise Ball Exercises

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Lower Back Extension	Prone Flexion Stretch	Bridge Hip Lift Extension
Begin this stretch by kneeling and resting your hips and chest on the exercise ball. Lift your chest from the ball to extend your lower back. Hold and slowly return. Don’t hyperextend your back, keep it in a neutral position.	Lay face down on top of the ball. The ball should be under your hips. Use your hands and feet to balance. Allow the weight of your hands and feet to stretch your back.	Lay on the ball in a bridge position (back on the ball, feet on the ground). Keep your hips aligned with your trunk as you slowly lift one knee upward. Don’t let your hips drop. Return that foot to the ground and repeat with the other leg.

TheraBand CLX Resistance Band Exercises

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Bicep Curls (Standing)	Core Rotation (Standing)
Stand on the middle on your resistance band. Hold one of the end loops in each hand. Bend your elbows and raise your palms upward for a bicep curl. Be sure to keep your elbows at your sides and your back straight during this exercise. Hold, return to your original position, and repeat.	Tie one end of your TheraBand CLX to an anchor point that is shoulder height. Grasp the end loop using both hands with your arms extended and your elbows straight. Rotate your trunk and hips away from the band’s anchor point. Hold, slowly return, and repeat.

TheraBand Loop Resistance Band Exercises

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Lumbar Extension	Trunk Side Bending	Hip Extension in Quadruped
Sit on the ground with your legs straight out in front of you. Loop the band around your feet and hold the other end at chest height. Keep your back straight as you lean backwards away from your feet. Hold, return to your starting position, and repeat.	Insert your left foot through the loop and stand on it. Hold the other end of the loop in your left hand at waist height. Bend your trunk to the right, away from the band. Hold, keeping your elbow straight. Release and repeat on the opposite side.	Begin in a quadruped position on your elbows and knees. Loop the band around your right knee and the lower section of your left leg. Your forearms and palms should be flat against the floor. Lift your right leg toward the ceiling, keeping your back straight. Hold and return. Repeat before switching to the opposite side.

References
Slipman, C.W. (2017, December). Muscle Spasms are a Leading Cause of Back Pain but Not the Primary Cause. Retrieved from http://bit.ly/2rrXoBV

Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.