Relieving Muscle Spasms in the Back
Muscle spasms in the back are painful and generally come from two sources: repetitive strain or a traumatic injury. Relieving these muscle spasms is a healing process, so you'll need to give this injury the attention and time needed to prevent it from happening again. Medical treatment for muscle spasms is often a necessary part of the recovery process.
What Triggers Back Muscle Spasms?
Repetitive strain back muscle spasms are a result of stress on back muscles over a prolonged period; the back muscle spasms in an effort to protect itself. The spasm could be triggered by a different action than the cause of the stress, and is very painful.
A traumatic injury that triggers a back muscle spasm could include improperly lifting a heavy object, or lifting more than the muscles can handle. Muscle injuries could involve tearing, and recovery is a long-term process.
Here are some of the things you can do to treat muscle spasms in the back and aid recovery:
- Sleep Support: The proper mattress will aid your recovery by supporting the muscles in the back while you sleep. Know your normal sleeping position, then find a mattress designed to properly support your back during recovery.
- Sitting Support: It is important to support your back when you are sitting. Many people work for hours in a seated position. Having a chair with proper lumbar support, adjusted to the right height and pelvic tilt, reduces the pressure on the spine. You can look for an ergonomical chair, or fit an existing chair with cushions and straps. Consult a specialist who can recommend the right type of chair support for you.
Take frequent breaks to walk around rather than sitting for hours. Walk, stretch and give the back muscles some relief from the compression of sitting. Yoga can be beneficial, because it elongates the back muscles and improves flexibility. Always get your doctor’s advice before starting a fitness plan, even yoga, after any type after a back injury.
- Back Braces: For a short time after the initial injury, you may need a back brace to stabilize the back while you heal. Back braces can provide relief when used correctly, but take care not to overuse a brace, or the muscles will come to rely on the support. This can cause further spasms due to the weakening of the muscles. Follow your doctor’s recommendation for the amount of time to use a back brace, and to choose a type that will help you the most.
- Cold and Hot Therapy: Ice should be applied first, to reduce inflammation and pain from a spasm. Do not use ice for more than 20 minutes at a time, because it will cause further inflammation. Three days after the injury occurs, heat therapy can increase circulation and relax muscles. You first need the swelling to decrease, so cold therapy should be used until swelling subsides. Moist heat is better than dry, so find a moist heat pack or take hot baths frequently.
Additional Options
Proper nutrition, over-the-counter rubs, chiropractic care, massage, acupuncture, meditation and physical therapy are all beneficial treatments for back muscle spasms. Consult your doctor for advice, and work to find a combination of treatments and therapies to relieve the effects of back muscle spasms.
Muscle Spasms Articles, Videos & HowTos
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