Home remedy
In the middle of a back spasm, slowly move to the closest cozy couch or chair. You can attempt the following here:
- Use your hands or a massage gun to gently massage the spasm. This might reduce the spasm momentarily.
- Keep your breathing in mind as you massage the area. To lessen pain brought on by tension, take calm breaths in and out. You might find that relaxing with diaphragmatic breathing.
- Apply alternating cold and heat for 15-20 minute periods. Give your skin a break after icing to prevent ice burns. Wrap ice packs in a towel.
- Find a pose like a child’s pose or a seated spinal twist that will stretch your lower back comfortably, if at all feasible. Only continue forward if you feel comfortable making the necessary movements to get up from the couch and to the floor.
People with chronic back pain benefit from regular stretching, but during an acute back spasm, this could exacerbate the swelling already present.
The best thing to do if you have a brief muscular spasm is to rest up, relax, and call your doctor if the pain worsens.