Lower Back Spasms – How to Get Rid of Them

Robert MackeyAll, Back Spasms, Treatments3 Comments

Lower back spasms are common in people over the age of 25. However, just because it is common does not mean that you need to suffer from it. In this article we will discuss tips and tricks you can use to help relieve lower back spasms.

Lower back pain can be caused by lots of different factors; injuries, illness, vitamin deficiencies, fatigue, etc. In order to relieve yourself, first need to identify the source of the problem. There are instances where back pain is caused by over-exertion, where mild aching can be normal, but if it persists for more than 14 days, you should seek professional advice.

Sources of Common Lower Back Pain

The back is complicated. There is an interconnected network of nerves, bones, spinal muscles, discs and tendons located in the lumbar spine. Typical sources of lower back pain can include:

  • Irritation of large nerves in the low back that go to the legs
  • Irritation of small nerves that supply the low back
  • The Erector spinae may be strained
  • Ligaments, bones, or joints may be injured
  • Intervertebral disc may be degenerating

Any of these will not only result in pain, but can also be the cause of lower back cramps and spasms.

Find the Root Cause

While spasms may seem random, there is often something that has led to the lower back to react in a certain way. A simple lower back muscle strain can certainly feel bad enough for a visit to the ER, while a degenerating disc could feel tolerable enough that you are willing to deal with the discomfort.

While its not easy to self diagnose the cause, the 3 most common causes for lower back cramp are the following:

Poor Posture

Lower back spasms can be caused by sustained periods of poor posture, such as spending many hours sitting, hunched over a desk. The muscles of your back are strong, but too much constant pressure can strain them, and will lead to pain.

Other things that lead to poor posture are long hours of driving and non-supportive matresses

Heavy Lifting

Heavy lifting can cause trauma because it puts undue stress on the lower back. Lifting heavy objects and lifting objects while twisting are common causes of pain in the lower back.

Falls or Trauma

If you have fallen or been hit in the back this to could result in lower back pain.

How to Get Rid of Lower Back Muscle Spasms

If you want to get rid of back cramps its first important to figure out the cause. For example if your back spasms are caused by long hours sitting in a desk, you can consider getting a standing desk or taking frequent breaks to walk around. Back spasms and cramps are complicated though and hard to figure out even for doctors.

Back Spasms Caused by Posture or Lifting

For simple back pain often a lie Down flat on your back can do the job in just a few minutes. You can also sleep on your side to give your back a good break. Lying on an ice bag for 15 to 20 minutes is also proven to relieve the pain. Other good tools are trigger point massagers which can help work out many muscle aches.

Another factor that you need to take into account is your upright posture. This plays a vital role with how your back muscles will interact with each other. Rolling your shoulders forward whilst walking puts the top of your spine under too much pressure and pain can result. Elevate your chest and your spine in an inward and curved position. Make sure that your shoulders are on their comfortable position-it should be in a lower form so you won’t strain your back. There are a variety of other poses and breathing techniques you can try.

If you want quick results, heat therapy can do the trick. This is the opposite of cold treatment. You can use a bottle filled with hot water, or purchase a heating pad. Whichever you choose, make sure that you do not fall asleep, leaving it on your back for a prolonged period can cause minor burns.

For Pain Caused by Trauma

Back pain, cramps, and spasms you believe to be caused by the result of trauma should result in a visit to your doctor or urgent care.

Not Sure of the Cause…

If you are not sure of what is causing the pain go see a doctor.

Never ignore an aching back. It can be an indication of something serious, seeing your doctor weeks later can cause more damage to your back. If you’re the kind of person who hates visiting the doctor or taking medication you should do your best to prevent it.

Preventing Lower Back Pain

Regular exercise and stretching has been proven to benefit your spine and back muscles. In addition, stretching your back from time to time when you’re in the office will maintain the blood circulation, and will maintain good muscle condition. There are many easy to do Yoga positions that you can incorporate into your daily life that will benefit your lower back.

3 Comments on “Lower Back Spasms – How to Get Rid of Them”

  1. Mike

    What a lot of crap! I’ve had lumbar fusion — L3 to S1 — Spasm goes away when it WANTS to go away!!! No drug, no PT, ice nor heat — can “make” spasm go away — there is NO cure — one day, you’ll wake up – and surprise: The spasm(s) is gone. GONE…
    …but it had NOTHING to do with anything you did — nothing! THAT’S the simple truth that the docs or pharm companies will never tell you — why? Because you’ll not buy their drugs and seek their treatment , that’s why. It’s not rocket science — but it IS the hard truth. I’ve live it – many times – for many years. And it has ALWAYS had the SAME outcome — bar none.

  2. Viviana

    I have so much pain on my lower back.. like on my buttocks bone. Every time I sweep or mop or even walk a mile it hurts like crazy when it’s time for me to lay down. I can’t even move without felling any pain., I wish I knew what to do….

  3. Helen

    I TOTALLY agree with Mike – I have had excruciating muscle spasms in my L shoulder, down both sides of my spine and across my waist for the last 2 months. They started the day after I had the first of several Ketamine infusions, though I don’t know if there is any correlation between the two.
    I have tried chiropractic, physiotherapy, remedial massage, hot packs, cold packs, stretches and had 10mgs of Valium intravenously – NOTHING eases them except rolling around on tennis balls to break up the knots & relief is minimal and brief. My doctor has no idea what is causing the spasms and what to try next.
    I too had low back surgery (in 73 & 74) – fusion @ L5/S1 & laminectomy at same level.

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