Back pain is one of the most common ailments in the western world, in the United States, 80 to 90 percent of the population will suffer from some form of back pain at one point in their lifetime. However, back pain, specifically back spasms, can easily be cured or prevented providing you have a good understanding of what is causing it.
The human back plays a large role in most activities that the average person participates in each day. It not only protects the spine, but it also bears the majority of a person’s body weight. In this article we will discuss the main habits which can help prevent back spasms.
If the pain is not caused by an illness you can treat the problem in 5 different ways, without visiting your doctor.
So without further ado…
5 Ways to Treat Back Spasm Pain
Maintain Good Posture
For lots of people, sitting in an office for upwards of six hours a day is normal, back pain and back spasms can, unfortuently, result. The common stretch which people do in order to try and counter these long periods of hunching over a desk, is to pull up their shoulders and move their pelvis forward – this is in fact wrong. This activity will actually put more pressure on your back muscles, causing the pain to last longer than normal. The best thing to do is to stand up and sit down, as if you were doing a box squat. Do it slowly, perhaps five or so times while pushing your lower body on the back of your chair.
Relax Tight Back Muscles
You know the old saying “Prevention is always better than cure”. Get someone to give your back a therapeutic massage after a hard day of work before it gives up and you get a spasm. You can do it yourself with the use of foam roller. Place the roller on the floor, and roll your back slowly on it. This will have a relaxing effect on your lower back, upper back, hip flexors and hamstrings.
Yoga is one of the best forms of exercise and is medically proven to help people with back pains. You don’t need to do it daily, as long as you meet the recommended 75 minutes in a week. You really need to be consistent with it for at least three months in order to see any real change and it’s been proven to be more effective than taking medication or following instruction books.
Loosen Your Back Muscles
Just like you, your muscles need to relax. A common cause of back pain is when the muscles which wrap the pelvis are incorrectly aligned. You can relax these muscles by lying flat on your back. Lift your knees slowly moving them towards your chest, and then pull your right knee using your right hand, while pushing your left knee away from your body using your left hand. Maintain the position for 5 seconds. Perform the same process on your other leg and try to do three to four repetitions daily. Place any kind of ball in between your knees and squeeze lightly and hold for 5 seconds. You may notice a “pop” on your lower body, and you’ll feel a relief in the affected area.
You can also try self massaging tools with trigger points that are proven to be effective.
Hot and Cold Treatment
This method is proven to relieve the muscles from pain. The coolness of ice will trigger your body to send more blood to the cold area, thus speeding up the process of healing. A hot towel can be applied on the following day to ease the remaining muscle tightness. You can find more info about heat and ice here.
Don’t Stay in Bed For Long
It’s advised that you move after receiving treatment. This will promote blood circulation. Staying in bed for more than two days can weaken your muscles, making the healing process much harder.