A spasm of the back is a common muscle problem that can be experienced when waking up and getting out of bed, lifting something heavy, or after a sudden or jerky movement. These types of spasms usually strike without warning.
Spasm occurs because of an abnormal contraction of the muscle that settles in and does not relax. Factors that may contribute to these spasms include obesity, poor posture, the structural imbalance in the body, dehydration, loss of electrolytes, and poor sleep patterns.
Occasionally, spasm of the back may be a sign of a spinal injury or other illness requiring medical attention.
When it comes to common back spasms, treatment should start as soon as possible or the pain can become unbearable and severely affect your daily activities. In fact, muscle spasms are one of the most common causes of back pain.
Spasms in the back can be easily treated with home remedies and other popular techniques.
Note: If the pain is constant and becomes more severe with movement, consult your doctor immediately.
Table of Contents
1. Take Rest
As soon as you feel the spasm of the back, immediately stop what you are doing and rest. Continuing to move will aggravate the pain and can lead to serious muscle damage.
Walk slowly or slowly on a bed or on a flat surface that is comfortable to sit or lie down and stay still for a moment. If necessary, use cushions and pillows to support yourself and breathe deeply to stay calm. You can also keep your legs elevated with pillows to relieve the spine, which can help relieve the pain.
By staying still for a while, you avoid triggering the injured muscles. This can, in turn, reduce both the intensity and the duration of the pain.
How To Use?
It is advisable to rest for 1 to 2 days. Full bed rest is not necessary, but you should stay away from any activity that aggravates or causes back spasms, such as heavy lifting or certain exercises.
2. Cold Compresses
Another first line of conservative treatment every time you suffer from spasms is the application of a cold compress on the affected area. It is particularly effective for sprains, strains and other injuries.
During the first 24 to 72 hours, a cold compress is very effective. The cold temperature reduces inflammation, which helps to relieve pain. The cold temperature also causes the muscles to shrink, helping to stop the energy that causes the spasm.
How To Use?
- Wrap a handful of ice cubes in a thin towel.
- Place it in the affected area for about 15 minutes.
- Repeat every hour for the first 24 to 72 hours.
- A bag of frozen vegetables or a bag of commercial ice cream works well even if you do not have ice cubes.
Caution: Do not put an ice pack directly on your skin as it may cause an ice burn or frostbite.
3. Moist Heat
After the first 72 hours, applying moist heat to the affected area is an effective way to relieve spasm of the back.
The heat increases the circulation in the area and warms the muscle to help it stretch and expand. The heat also prevents back pain from developing when muscles can be pulled.
How To use?
- Dip a towel in warm water and wring out the excess. Put the hot, damp towel on the affected area for 10 minutes at a time. Repeat several times a day for 2 to 3 days.
- A warm bath once or twice a day will also provide soothing relief from the pain.
Warning: With heat, avoid doing too much, as this can increase swelling.
4. Massage
Painful back muscle spasms can be managed with a simple massage therapy. A gentle massage along the length and sides of the affected area will help the muscles to relax slowly.
In addition, massage helps to improve blood flow in the area.
Since it is not possible to effectively massage your back, you may need help from a family member or friend.
How To Use?
- Apply a little olive oil or warm coconut on the affected area.
- Massage the area with long, gentle movements for 5 to 10 minutes.
- After the massage, wrap the area in a warm towel.
- Do it several times a day.
5. Yellow Mustard
Although it has not been scientifically proven, many people have reported rapid relief of muscle spasm simply by eating yellow mustard.
A possible reason behind this could be its stimulating action on the nerves in the mouth which in turn could influence the nerves causing the spasm.
How To Use?
Just eat 1 teaspoon of yellow mustard to get relief from spasm. Do not eat this spicy sauce in excess as this can stimulate the digestive tract.
6. Cayenne Pepper
Cayenne pepper contains capsaicin, which has analgesic and anti-inflammatory properties that can help reduce pain due to muscle spasms.
When applied topically, capsaicin produces a feeling of warmth that helps relax the tense muscles in your back.
How To Use?
- Mix ½ teaspoon of cayenne pepper powder and 1 tablespoon of warm olive oil.
- Apply it to the affected area and massage gently for 1 minute.
- Rinse it after 20 to 30 minutes.
- Use this simple remedy twice a day for a few days for a complete recovery.
- You can also use over-the-counter creams containing capsaicin to massage the affected area.
Caution: Do not apply cayenne pepper to the broken or irritated skin.
7. Epsom Salt
A low level of magnesium in the body can increase your risk of muscle spasms. So, if the cause of your back spasm might be low in magnesium, try an Epsom salt dip.
Magnesium in Epsom salt promotes muscle relaxation and healing. But you should only use Epsom salt after the first 48 hours of muscle spasm development.
How To use?
- Fill your bathtub with hot water.
- Add 1 to 2 cups of Epsom salt and mix well.
- Soak in this bath for 20 minutes.
- Usually, taking this bath once reduces the pain. But, if necessary, you can repeat this remedy the next day.
Caution: Epsom salt bath is not recommended for people with heart problems, high blood pressure or diabetes.
8. Chamomile
Chamomile is an ancient medicinal herb that can reduce the discomfort associated with muscle spasms in the back.
It is rich in flavonoids that have anti-inflammatory properties and help reduce pain. In addition, it has a calming and relaxing effect on the body that facilitates the rapid healing of muscle tissue.
How To use?
Drink chamomile tea 2 or 3 times a day to help relax sore muscles. To make tea, soak a chamomile tea bag in a cup of hot water for 5 minutes. Drink the tea while it is still hot.