Back spasms can be a common type of back pain that can range from tiny twinges to crippling contractions. Here are some steps that can be taken to alleviate back spasms:
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Use heat or ice: Applying heat or ice to the affected area can help relieve pain. Use whichever feels better for you. A heating pad on a low or medium setting for 15 to 20 minutes every 2 hours can be helpful. Ice can be used for the first 72 hours to reduce swelling, and after that, heat can be applied to help the muscles repair and release tension.
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Take over-the-counter pain medicines: Over-the-counter pain medicines such as acetaminophen or ibuprofen can help relieve pain.
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Avoid activities that may cause back pain: Avoiding activities that may cause back pain can help prevent back spasms. Maintaining a moderate weight can also help relieve stress on your spine and joints.
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Massage the painful muscle: Gently massaging the contracted muscle may help release tension, stretching the muscle and allowing it to relax. You can massage the muscle as a preventive measure.
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Exercise: Strengthening exercises for your back can help prevent future back spasms. A strong abdominal core can help support your back and reduce the number of muscle spasms you experience.
It is important to note that back spasms can sometimes be a sign of a serious disorder, and if you have other symptoms such as tingling/numbness on one side, weakness, or loss of control of your bowel or bladder, you should seek medical attention right away.
